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Fibers play an important role in promoting the health of the body, which leads us to include many high fiber foods in our diet.
Selecting certain foods only provides the body with the amount of fiber it needs.
Fiber is a component of plant foods, consisting of polysaccharides and lignin, found in many foods, such as fruits, vegetables, legumes and cereals.
Fibers also play a vital role in digestion through their resistance to the hydrolysis of digestive enzymes and the maintenance of intestinal flora (intestinal bacteria).
In addition, the fibers reduce the absorption of bile acids, cholesterol and glucose, help fight constipation and reduce the acquisition of excess weight and the fight against diabetes, according to the authors Sarah Romero and Daniel Delgado in the report published by the Spanish magazine Mue Antiricenti.
The fiber is divided into two types, one called soluble fiber and the other insoluble fiber, each with its characteristics and benefits.
The fibers provide a feeling of fullness, help lower cholesterol and control blood sugar.
On the other hand, insoluble fiber reaches the large intestine and accelerate the passage of food from the stomach and intestines, acting as a natural laxative.
Conversely, eating too much fiber rich foods can harm our health despite its many benefits: eating too much fiber can hinder digestion and cause swelling of the abdomen.
According to the magazine, according to the WHO, everyone should consume at least 25 grams of fiber a day.
As a general rule, as with almost all foods, it is easy to know the appropriate amount of fiber by sex and age, and here we suggest ten foods high in fiber.
1 – Redberry
Red Blackberry provides up to eight grams of fiber per cup. It contains a red raspberry with excellent taste, which brings many other health benefits.
2. whole grains
Rye bread and whole wheat bread contain about 1.9 grams of fiber per slice and one cup of oatmeal contains 5.2 grams of fiber.
3. Artichoke
The artichoke contains between 5 and 6% fiber and contains half a glass of artichokes on 10.3 grams of fiber.
4 – lenses
Many legumes such as lentils contain complex carbohydrates, which are the main source of fiber, and contain a cup of lentils cooked with 15 grams of fiber.
5. apples
Much of the fiber is usually concentrated in the fruit's cortex, such as apples, whose skin contains 4.4 grams of fiber. Among the vegetable fiber components found in apples are pectin and hemicellulose.
6. peas
A cup of cooked peas contains over 16 grams of soluble fiber.
Perry
The pear contains 5.5 grams of fiber.
In addition, the pears contain 190 milligrams of potassium and 7.5 milligrams of vitamin C, as well as 12 milligrams of folic acid and many antioxidants.
8. Green broccoli (broccoli)
Green cauliflower does not contain fat or cholesterol, but it is rich in protein and fiber, containing about 100 grams of 2.5 grams of fiber.
9. coconut
Eating one hundred grams of coconut provides the body with about six grams of fiber.
In addition, coconut helps to give the body a good amount of protein and sugars, and its water moisturizes the skin better.
Perhaps the problem of coconut is primarily to promote saturated fat, so it is not recommended for people with high cholesterol.
10. Soy
Soy has become a staple around the world thanks to the diversity of its nutrients: 100 grams of soybeans represent about 16 grams of fiber and are rich in vitamins B1, B2 and B3. "K", calcium, iron, manganese, selenium, phosphorus and other components.
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