The importance of supplements or food fibers intake.
Certainly, you have heard of the benefits that fibers found in some foods bring to our health. Let’s understand better the subject.
Fibers are plant compounds present in grains, vegetables, legumen, and fruits that are not digested by our body, go almost intact through the digestive system and end up eliminated in feces.
We can find fibers in whole grains and fruits, such as rice, wheat, rye, barley, and oat. Seeds, such as chia, linseed, and pumpkin seed are also great sources of fibers.
They may be divided into 2 types: soluble fibers (fruits and legumen) and insoluble fibers (whole grains, vegetables and some legumen).
Legumes, such as beans, lentils, chickpeas, and peas are sources of soluble fibers. On the other hand, vegetables and legumen have insoluble fibers.
According to a scientific study, the food fiber positive effects on the body are related, in part, to the fact that a portion of the fermentation of its compounds occurs in the large intestine, which causes an impact on the speed of intestinal transit, on the colon pH and on the production of byproducts with major physiological function. Current recommendations of fiber intake vary according with age, sex and energy consumption, with that around 14 g of fiber per each 1,000 kcal ingested the proper one.
Let’s learn more about the proven benefits of fiber in our body.
They improve intestinal transit: they help in the prevention and treatment of intestinal constipation. One of the first signs of the lack of fibers in the body is constipation. Supplementation of dietary fiber can be indicated in those who cannot reach the ideal minimum amount of fiber by feeding, presenting with arrested intestine or diarrhea. In the long term, insufficient consumption may promote the risk of developing chronic non-transmissible diseases, such as diverticulosis and the risk of hernias.
They help in glycemic control, slowing the process of absorption of carbohydrates. As a result, there are no glucose spikes and consequently, insulin spikes do not occur.
They help control cholesterol levels: soluble fibers, such as beta-glucan present in oats, alter the body’s absorption of cholesterol, helping control levels and reducing cardiovascular risk.
They contribute to weight loss: in addition to being present in foods of low caloric density, the fibers stimulate satiety, as fiber-rich meals are processed more slowly, delaying gastric emptying.
To make your bowel work naturally, you can also add fiber supplements to your daily diet. There are several options for ingestion, even in gums, which are practical and tasty.
But always remember, a balanced diet, drinking plenty of water and having healthy lifestyle habits are fundamental to the proper functioning of the body.