One of the benefits of consuming fiber is that it helps prevent the appearance of some diseases such as constipation or hypertension . However, despite the advantages it has for our body, Spaniards do not consume all the fiber we need .
In order to help this situation change and increase the intake of this nutrient , experts consulted by CuídatePlus clarify what foods we can find it in.
To start, Elena Aguilar Aguilar, dietitian-nutritionist, food technologist, doctor of Nutrition and member of the Professional College of Dietitians-Nutritionists of Madrid (Codinma), explains that ” dietary fiber is naturally present in fruits, vegetables , nuts, whole grains, tubers and legumes ”. Furthermore, the expert adds that the proportion of soluble and insoluble fiber in each of these food groups is variable. “For example, in an apple we find insoluble fiber in the skin and in the pips, while the pulp itself predominates the soluble one. That is why when we have a diarrheal episode we are recommended to consume this peeled fruit to achieve a greater astringent effect ”.
If we go to a more specific aspect, Emma Ruiz Moreno, dietitian-nutritionist and project director of the Spanish Nutrition Foundation (FEN), gives us some examples of foods that contain more fiber:
- Foods rich in insoluble fiber: wheat flour, bran, peas, cabbage, root vegetables, cereals, and ripe fruits.
- Foods rich in soluble fiber:the oats , plums, carrots, citrus fruits, dried beans and other legumes.
How can we guarantee the fiber contribution?
We already know which foods are high in fiber, but what do we have to change to consume the fiber we need?
Aguilar recommends having a diet pattern as varied as possible . In this plan, legumes (lentils, chick peas, beans, peas, soybeans …) must predominate ; the whole grains or their derivatives ( “when I say cereal, I do not mean just the breakfast, often with excessively compositions rich in simple sugars, but to brown rice, whole food pasta, wholemeal bar, etc.” explains), nuts, fruit, vegetables and vegetables, preferably, one of the servings we take must be eaten raw (salads).
In this sense, Ruiz indicates that to ensure a good supply of fiber, the general recommendations would be:
- 2-3 daily servings of greens and vegetables.
- 2-3 daily servings of fruit
- 6 weekly servings of cereals, preferably whole grains: breakfast cereals, rice or pasta.
- 3-4 weekly servings of pulses.
Finally, Aguilar reminds that fiber intake should always be accompanied by enough liquid to contribute to the correct intestinal transit .
“We must not forget that the sudden inclusion of dietary fiber in people who are not used to taking it in adequate amounts can lead to a specific increase in gases that tends to regulate itself later on,” says Aguilar. “Likewise, the principle of sufficiency and balance in diet must always prevail, since a prolonged excess of the consumption of dietary fiber in the diet can lead to alterations in the bioavailability of certain minerals and, consequently, deficiency diseases.”
