It is well known: the fibers contribute to a harmonious transit and to the maintenance of our healthy weight. But their role does not end there. “They participate in the prevention of many so-called civilization diseases such as cardiovascular diseases, Type 2 diabetes, colorectal cancer, ”explains Florence Piquet. For example, by slowing the passage of sugar in the blood, they help regulate blood sugar. By boosting intestinal transit, they promote rapid elimination of waste and, therefore, less contact time of toxic compounds with the intestinal mucosa, a risk factor for colorectal cancer. Finally, they actively participate in the good balance of the intestinal flora, the pillar of our immune system.
In numbers
Regular consumption of dietary fiber would lead to a 22% reduction in mortality, according to an American study published in 2011 in the journal “Archives of Internal Medicine”. This protective action is valid for cardiovascular diseases but also for infectious and respiratory diseases.
The results also highlighted the increased effectiveness of grain fiber.
In practice
Eat 2-3 servings of vegetables and 2-3 servings of fruit every day.
Listen to your body: if you do not tolerate raw vegetables well, prefer steamed vegetables or lacto-fermented vegetables.
Choose whole or semi-whole grains (if you tolerate them well).
Vary the starchy foods: quinoa, chickpeas, lentils, red rice, bulgur, wheat …
Also think of dried fruits.
