Fibers are substances of extreme importance for the health of our body. They are distinguished between soluble (capable of melting) e insoluble (unable to dissolve) in water. Both types of fibers should be taken in as bring several benefits. According to experts, an adult should take about 30 g of fiber per day with a ratio of insoluble and soluble of 3: 1.
Specifically, soluble fibers are contained in legumes and fruit and contribute to reduce the level of “bad” LDL cholesterol in the blood. Instead, the insoluble fiber found in whole grains and vegetables helps to keep the body healthy. in the next paragraphs we will examine step by step some of the foods that bring more fiber.
1. Whole grains
Millet, spelled or rye: whatever your favorite whole grain cereal is among the 12 existing varieties, it will certainly be rich in fiber. Whole grains are never lacking in a healthy diet because, thanks to their fiber content, they slow down the assimilation of sugars, regulate intestinal functions and satiate easily.
From beans to chickpeas, passing through lentils. All varieties of legumes are very rich in fiber, on average around 15 g per 100 g. Not only fiber, legumes also recognize other nutrients such as the good content of potassium and iron.
Why does an apple a day keep the doctor away? Because it contains fiber in good quantity, about 4 grams, especially if consumed with the peel. It is perfect to be eaten as a snack and obviously in tasty desserts, as in a fragrant tart.
Together with the apples also pears contain many fibers that help intestinal transit and allow you to keep the body healthy. Even in the case of pears, to ensure the right amount of fiber, it is advisable to consume these fruits with the peel.
The triad of fruits rich in fiber, after apples and pears, ends with plums which, especially if dried, are a powerful ally to counteract constipation because they contain fiber and sorbitol, a natural sweetener that has incredible beneficial properties for the intestine.
Fortunately, there are also autumn varieties of the artichoke so it is possible to benefit from their fibers even with the arrival of the first colds. The fibers contained in artichokes are an important nutrient for the intestinal microflora.
Perhaps not everyone knows that carrots are very rich in fibers that help intestinal regularity and that therefore they are valid allies against constipation. The value of carrots is also gastronomic, given their incredible versatility in the kitchen:
They are the vegetables par excellence of slimming diets not only because they are low in calories but also because, thanks to the fibers they contain, saziano easily and stimulate intestinal functions.
In addition to fennel, celery is also a vegetable recommended for those who must undertake a weight loss diet. It would not seem, but real celery are hidden in the thin stalks of celery mines of vitamins, minerals and fiber which help keep the body healthy.
All varieties of cabbage, including cauliflower and broccoli, contain fiber in significant quantities. For this reason the cabbage is a real one cure-all for those suffering from digestive and intestinal problems. A little trick to increase its benefits? Chew it very well.