Know the types of fiber and which foods consume to obtain them
At a time when many people take care to consume more proteins, it is also worth thinking about increasing the consumption of another group of substances: the fibers. A study published in January in the scientific journal Microbiology of nature mentions the role of these compounds to maintain the harmony of the ecosystem that inhabits the intestine and reduce the risk of infections.
Through technologies such as artificial intelligenceA group of researchers from the Universities of Cambridge in the United Kingdom, Chongqing, China and Lisbon, in Portugal, analyzed the microbioma of over 12,000 people from 45 countries of stool champions.
The research underlines that a diet rich in fiber helps to avoid what is known as dysbiosis, that is, the imbalance in the population of microorganisms, with a greater concentration of bacteria pathogen compared to the beneficial.
Cardiovascular benefits
It was not enough to occupy the post of Guardian Gut, the fibers emerge in the research for other positive health actions, including cardioprotective performance. One of the recent works showing this report has been published in scientific diary Nutrients. It is a review of the scientists of the universities in China by hundreds of studies.
“The work reveals that for every 10 grams in additional fiber per day, there is a 7% decrease in the risk of cardiovascular diseases,” says Einstein’s nutritionist. Coming from the cell wall, among other plant structures, the fibers come from the carbohydrate family. “But unlike the others, they pass almost intact through the digestive system,” says Favero. Even so, they are considered nutrients, as they are essential for the functioning of the body.
There are two groups of food fiber, soluble and insoluble. The soluble – how the name is already denounced – dissolves in the water, forming a sort of gel in the intestine. Therefore, there is a trend that the digestive process takes place more slowly. “This effect increases satiety, reducing hunger,” explains the expert.
The mechanism is also behind glycemic control and, finally, is responsible for cardiovascular protection. This is because the gel is linked to bile acids -Cares involved in the digestion of fats, dragging them from the stool. With the elimination, it is necessary to replace these acids, therefore the body removes the cholesterol circulation, reducing the levels in the blood.
Allies against constipation
Some soluble fibers have a prebiotic action, that is, they contribute to the intestinal microbiota. The insoluble fibers, in turn, are fundamental in the fight against constipation. “They have a natural laxative effect, helping to increase the volume of the stool and accelerate intestinal transit,” says the nutritionist. Stimulate contractility and movements of the intestine.
Welcome acting, after all, many people suffer from constipation, above all women. For hormonal reasons, which interfere with the absorption of liquids in the digestive tract, they often have the most blocked intestine.
But so that everything works in the right way, it is essential to guarantee hydration, otherwise the trend is worsening the situation and the feces end more. The recommendation is to tear the water during the day.
Where to find?
To guarantee both groups in everyday life, it is better to include fruit, vegetables, whole grains, beans, seeds and nuts in the three main meals and, when it gives, in the intermediate snacks.
“Most fiber -rich foods contain both soluble and insoluble, which differ only in the proportion of each type,” says the nutritionist. The apple, for example, concentrates the soluble in the pulp and the insoluble in the shell.
For this reason, the suggestion is to consume, when possible, fruit and vegetable shells, as well as vegetable stems, which usually concentrate the nutrient.
What are the soluble fibers?
Pecterine, gums, betaglucana and mucilagini are examples of these fibers and appear in the following foods:
- Cereals: oats and barley
- Legumes: beans, lentils, peas and chickpeas
- Fruit: Apple (pulp), banana, pear (pulp), papaia, plum
- Vegetables: Carrots, sweet potatoes, pumpkin
- Seeds: Chia and flax seeds
What are the insoluble fibers?
Already lignin, cellulose and migellulose are insoluble components and it is worth highlighting the following sources:
- Cereals: Whole wheat and its meal, full rice, corn and rye
- Legumes (in the shells): beans, lentils, chickpeas and peas
- Fruit: Avocado, orange, fishing, mango, grapes, guava, apricot
- Vegetables: Cabbage, spinach, lettuce and crescen, gombo and cucumber
- Seeds: Flax seeds, sunflower seeds and chia
- Oil seeds: Walnuts and walnuts
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
