What is fiber?
The fibers are nutrients found particularly in certain plant foods. Being little or digested our gut, they can be there before being eliminated in the stool. They thus play a very important role in the proper functioning of the intestine.
Grains are composed of a seed, flour and bran. The fibers come from his cereal.
Incorporating whole grains in their products, rather than just flour, can increase the fiber content. The fibers run through the digestive system and has positive effects on digestion.
what is high fiber food- Types of dietary fiber
Where to find?
The main dietary sources of fiber are:
• Grain products (bread, cereal, rice, pasta, etc..) And especially whole grain (wheat, rice ... full) or sound (bread, breakfast cereals ... sound), since they contain yet their envelope rich in fiber
• Fruits and vegetables (in varying proportions: the rich are more mature, artichoke, salsify, currants, black currants, raspberries, etc..), Pulses and legumes (dried beans, peas, etc.. ). As for fruits, prefer whole rather than juice because they contain more whole fiber through the pulp, there are more fibers in the whole orange in the orange juice.
Thus, from breakfast to dinner, you can eat fiber at every meal, diversifying menus and flavors.
The ideal is to diversify the fiber intake. Depending on the sensitivity of your gut and you may find that raw fruits and vegetables will cause bloating or stomach pain. In this case, it is best to eat cooked, which facilitates the digestion of fiber they contain.
what is high fiber food- Types of dietary fiber
What do we need fiber?
Nutritionists recommend eating 25 to 30 grams of fiber per day. Our current supply is not enough high fiber (18.9 grams per day for an average adult in France).
This is largely due to changing tastes and eating habits: in fact, our diet has changed ... In the past, we consumed more cereals and pulses and wholemeal bread ... And even though we now consume more fruits and vegetables, it is not enough to offset the deficit in fiber.
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