Essential for health, fiber allows good intestinal transit, regulation of blood sugar and a reduction in the level of bad cholesterol. They also protect the heart and reduce the risk of developing colon cancer. They would also be effective for losing weight. They must represent 25 grams per day and must 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, while this nutrient is essential for our good health.
“The real problem is that we don’t know we have a problem,” says Julie Miller Jones, a professor at St Catherine’s University.
Scientists have said that only 32% of Americans eat the right amount of fruit and only 26% 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 address it. Thirty-five percent of people in this country think we’re getting enough fiber. So we really have a lot of work in terms of communication to do”, concludes the researcher.
The different sources of fiber
Soluble and insoluble fiber are different. The former dissolve in water. In the intestine, they swell the intestinal bolus giving it a viscous consistency which facilitates intestinal transit. They are found in oats, barley, dried fruits (prunes, dates, figs…), fresh fruits (currants, raspberries, blackberries, pears and apples with 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 its 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 servings of fruit (with skin), vegetables and pulses.
– Replace bread, rice and pasta with their semi-complete versions.
– Sprinkle your dishes with fresh herbs: even in small quantities, these are always extra fibre.
– Add a handful of berries, almonds or nuts, to your bowl of morning cereal.
Read also:
4 signs that prove that you lack fiber
Are you unbeatable on fibers?
Infographic: all the benefits of fiber