High-fiber foods and their importance in the diet

Dietary fiber is a special type of nutrient needed by the body to play an important role in the digestive process. Among them we mention: activity in the optimal parameters of the gastrointestinal tract and digestion of assimilated food, which guarantees a feeling of fullness with much higher intensity.

Read the full article: Dietary Fiber and Their Importance in the Diet

On the other hand, lack of dietary fiber favors high blood cholesterol, constipation, hemorrhoid development, and high blood glucose levels. However, too much fiber can cause problems such as diarrhea, dehydration, and even intestinal obstruction.

Dietary fiber is actually a plant-derived carbohydrate found in fruits, seeds, nuts and grains, so it plays an important role in regulating intestinal passage. Optimal levels of fiber in the body can prevent constipation and diarrhea. This is recommended by dietitians for weight loss diets. In addition to prebiotics, the dietary fiber obtained by ingesting certain foods can combat the effects of microorganisms, thereby supporting the proper functioning of the immune system.

Studies have shown that people who incorporate optimal fiber intake into their diet have a lower risk of certain cardiovascular diseases. Last but not least, fiber can play an important role in regulating blood sugar levels, and there are studies showing its importance in the prevention of type 2 diabetes.

Experts recommend an optimal dose of 14 grams of fiber / 1,000 calories. Specifically, this ratio is 25 grams of fiber for women and 38 grams of fiber for men. It is also advisable to consume fiber belonging to several foods that can be changed in your diet, not limited to one or two products. While following these guidelines can play a positive role in your body's health, moving from a low-fiber diet to a diet high in these nutrients can cause a lot of inconvenience (at least for the first few days). 

High Fiber Foods:

1. Oatmeal The beneficial effects of oatmeal intake on gastrointestinal function put this food at the forefront today. As part, we recommend uncooked porridge, seasoned with peanut butter, fresh fruit or cinnamon fragments.

2. High Fiber Foods: Lentil vegetarians love lentils not only because of their high fiber content, but also because they are an important source of protein. In addition, lentils are high in iron and folic acid, which are healthy nutrients.

3. High Fiber Foods: Chia Seeds Fiber is just one of the nutrient categories in Chia Seeds. It is also rich in protein, omega 3 fatty acids and calcium and can be easily incorporated into a rich list of delicious dishes. 

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