It is important to include fiber in your diet because, in addition to helping better bowel function and maintaining strong intestinal muscles, fiber helps maintain a normal body mass index and reduces the risk of diabetes, cholesterol, and heart conditions, and it has an important role in the prevention of colon cancer.
There are two types of dietary fiber: soluble and insoluble fiber. Soluble fiber mainly helps regulate the use of sugars in the body, which helps to keep hunger and blood sugar under control.
Insoluble fiber mostly contributes by taking up space in the digestive system, thus helping the digestive tract, and helps achieve satiety without contributing calories.
Just like not eating enough fiber can be harmful, consuming too much can also have negative consequences, like interfering with mineral absorption. It is important to gradually incorporate fiber to the diet and consume plenty of water to help it move through the digestive tract.
Fiber is carbohydrates that are not digested. You can find it in fruits, vegetables and grains. Because the body cannot digest fiber, it passes through the intestines quickly.
Whole food: It refers to foods that contain whole grains, and therefore have all their fiber and nutrients. Examples of whole foods include brown rice, whole wheat, oats and rye.
Multigrain: the multigrain foods are those that are composed of different whole grains.
Bran: The bran is the 5 outer layers surrounding the grains, and is the part of a grain that contributes fiber. It is the portion that is removed when grains are refined (not whole).
Soluble fiber: This fiber is soluble in water and becomes a gel during digestion, slowing the digestive process. Some types of soluble fiber can help lower cholesterol, but the effect on the heart is not known.
Insoluble fiber: Insoluble fiber is found in foods such as wheat bran, vegetables and whole grains. This type of fiber adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines.
-Consume 25 to 30 grams of fiber a day.
-Choose products that contain 100% whole grain. We recommend at least 20 to 35 grams of fiber per day.
-Increase your consumption of fruits and vegetables, thus receiving a higher amount of fiber.
-Eat foods like seeds (flax and sesame); legumes (lentils and beans); berries (blackberries and blueberries); and vegetables (greens and carrots).
-Change refined rice and white flour for their whole versions.
-Incorporate whole grains in your breakfast and add it to your yogurt.