A complete diet that protects intestinal health must favor the intake of fibre.
These compounds present in vegetables -mainly inside fruits, vegetables, whole grains and legumes– They are not digested or absorbed by the body.
Referring to gut health, a note from the Mayo Clinic explains that these characteristics lead to an increase in the size of the stool and make its consistency softer. With which, the evacuation It is facilitated and decreases the likelihood of constipation.
Instead, collaborate in the training of intestinal florathe set of bacteria that live in this area and are responsible for processing difficult-to-digest foods, absorbing nutrients and forming a complex ecosystem that self-regulates and maintains balance.
Wheat bran is an excellent source of fiber. Other benefits highlighted in the Medline Plus note are that they add volume to the diet, increase the sensation of satiety and, consequently, they are essential to achieve an adequate weight. They also help prevent heart disease and regulate some health conditions, such as diabetes.
What are the types of fibers
There are two varieties.
THE Soluble fiber It attracts water and turns it into a gel during digestion, slowing down the digestive process. Its main sources are oat bran, barley, nuts, seeds, lentils, peas and some fruits and vegetables.
THE insoluble fiber accelerates the passage of food through the stomach and intestines and increases the size of the stool. It is present in wheat bran, vegetables and whole grains.
Drinking water helps fiber pass through the digestive system Photo: Shutterstock.How much fiber to consume per day
The recommendation provided by the Medlineplus website for adolescents and adults is to consume between 20 and 35 grams of fiber per day. To achieve this figure, the suggested measure is to include cereals and whole grains, fruit (with peel if possible) and vegetables in daily meals.
An alternative to improve tolerance and avoid abdominal pain is to start incorporating them gradually.
It is also advisable to reinforce the water consumption to help pass fiber through the digestive system.
Source: Clarin
Mary Ortiz is a seasoned journalist with a passion for world events. As a writer for News Rebeat, she brings a fresh perspective to the latest global happenings and provides in-depth coverage that offers a deeper understanding of the world around us.