Essential for health, fibers allow good intestinal transit, blood sugar regulation and a decrease in bad cholesterol levels. They also protect the heart and lower the risk of developing colon cancer. They would also be effective for losing weight. They should represent 25 grams per day and should be from different sources.
Researchers from the University of St Catherine (USA) have announced that Westerners do not eat enough fiber and do not diversify their sources of fiber, even though this nutrient is essential for our good health.
“The real problem is we don’t know we have a problem,” says Julie Miller Jones, professor at St Catherine’s University.
Scientists have said that only 32% of Americans eat the right amount of fruit and only 26% that of vegetables.
Like Americans, the French do not eat enough, they only consume 17.5 grams of fiber per day while the recommended nutritional intake is 25 grams per day.
“When you don’t know you have a problem, you don’t know how to approach it. Thirty-five percent of the people in this country think we are getting enough fiber. So we really have a lot of work to do in terms of communication, ”concludes the researcher.
The different sources of fiber
Soluble and insoluble fiber are different. The former dissolve in water. In the intestine, they cause the intestinal bolus to swell, giving it a viscous consistency that facilitates intestinal transit. They are found in oats, barley, dried fruits (prunes, dates, figs …), fresh fruits (currants, raspberries, blackberries, pears and apples with the skin …), fresh vegetables (Brussels sprouts, celeriac, broccoli, chervil …) and dried (red beans, chickpeas, lentils …).
The second, called insoluble, absorb large amounts of water and increase the weight of the stool by increasing their water content and plasticity. They thus fight against constipation, provided they drink at least 1.5 liters of water during the day. They are found in wheat bran, whole grains, wholemeal bread …
To consume more fiber
– Increase your portions of fruits (with the skin on), vegetables and pulses.
– Replace bread, rice and pasta with their semi-complete versions.
– Sprinkle your dishes with fresh herbs: even in small quantities, there is always more fiber.
– Add a handful of berries, almonds or nuts to your morning cereal bowl.
Read also:
4 signs that you are lacking in fiber
Are you unbeatable on fibers?
Infographic: all the benefits of fiber
