How do you know if you need to consume fiber and in which foods to find it?

It’s a component of many food which enjoys an excellent reputation among lovers of healthy living.

And it’s a well-deserved reputation, because the fiberIn fact, it contributes to the correct functioning of the digestive system.

Dietary, or nutritional, fiber defines the part of vegetables that the body is unable to digest or absorb. Therefore, it passes intact through the stomach, small intestine and colon and leaves the body.

Detect the body signals which warn of a fiber deficiency, so it is essential to ensure a balanced diet and better health.

How do you know if you need to consume fiber and in which foods to find it?

In general terms, according to l Mayo Clinic (United States), adult men need 30 to 38 g of fiber per day (women 21 to 25 g).

Those who lead a sedentary lifestyle or suffer from health problems may need it regulates intake of fiber to ensure the optimal functioning of the digestive system.

Among the foods that greater amount of fiber they provide They include various fruits (strawberries, apples, bananas and oranges), vegetables (boiled peas, lentils and broccoli, baked potatoes in their skins) and grains (wholemeal spaghetti, brown rice, oatmeal and wholemeal bread).

to exist two types fiber: soluble and insoluble. The former dissolves in water and forms a gelatinous material that helps reduce bad cholesterol (LDL) and blood sugar. The latter facilitates movement through the digestive system and increases stool volume, helping to avoid constipation.

A much appreciated benefit is that foods that contain a lot of fiber tend to give a greater sense of satiety. Furthermore, some studies indicate that the fiber contained in cereals helps reduce the risk of suffering from cancer.

As regards cardiovascular diseases, a review of studies published by the prestigious scientific journal The Lancet highlighted the role of fibers in the treatment of these pathologies and in the reduction of premature deaths.

According to this analysis, coronary heart disease, stroke and diabetes mellitus 2 decreased from 16 to 24% in the population that consumed a higher dose of fiber, compared to those who incorporated less fiber into their usual diet.

Signs to pay attention to

According to the site Your doctorthe body sends different signals when it receives an inadequate amount of fiber:

Constipation. Since fibers contribute to the proper functioning of the intestine and colon, their deficiency or decrease results in an inability to evacuate, a feeling of bloating and abdominal pain. It can also be the cause of hemorrhoids.

Heachache. They assure that this can also be a symptom of fiber deficiency because its absence promotes inflammation in some parts of the body.

Intense tiredness and fatigue. Because it is digested slowly and this helps regulate glucose levels, fiber prevents sudden energy spikes. With a balanced energy level, periods of fatigue or tiredness are almost non-existent.

High cholesterol. If tests reveal that your LDL cholesterol exceeds recommended levels, you are likely lacking fiber. On the other hand, since fiber promotes a sense of satiety, it also prevents overeating and helps maintain a healthy weight (this helps keep cholesterol at acceptable levels).

Hungry all day. Protein and fiber keep the body satisfied. The slow digestion of the latter promotes the feeling of satiety. So, if a person is hungry most of the day, they should probably consume more fiber.