The virtues of fibers
The fibers are known for their effect on the intestine. However, they are also preventive of overweight and cardiovascular diseases. On menus, fruits, vegetables and whole grains.
Fibers are all vegetable substances that human digestive secretions do not know how to degrade. Among the best known, cellulose and pectin are mainly found in fruits and vegetables; Hemicellulose and glucan in whole grains.
There are also mucilages and gums in plants, carrageenans, alginates, and agar in algae. Finally, fructooligosaccharides (FOS), introduced into certain industrial foods (dairy products, for example).
Too many refined foods
In the second half of the 20th century, as animal foods and refined cereal products (white wand, biscuits) became established on our plates, our diet was depleted in fiber.
Fibers, essential for intestinal transit
By increasing the volume and hydration of the stool, the fibers accelerate the transit. If you are suffering from constipation, you should rely on whole cereal foods, with the most efficient wheat grains: whole bread, bread, and rusks, enriched cereals, wholemeal pasta …
Do not forget to drink enough (1.5 l. Per day), and to move (30 minutes)! The activation of the transit is also one of the mechanisms that would explain the preventive effect of the fibers against the cancer of the colon.
If you have a tendency to bloat, the fibers are also advised, because a transit too slow strengthens the swelling. However, it is better to eat cooked fruits and vegetables, and test your tolerance to the most fermentable vegetables: dried vegetables, cabbage, artichoke, salsify, onion …
Fiber: natural appetite suppressant, antidiabetes and anti-cholesterol
The fibers calm the appetite quickly, occupying space in the stomach, and sustainably delaying the feeling of hunger from one meal to another. When you want to moderate your energy intake, it is best to start meals with raw vegetables (not too oily!) And to combine green vegetables with starchy foods.
Very few calories
The fibers in themselves bring almost no calories because they are very little assimilable. Pectin of apples and carrots and glucans of oats and barley inhibit and reduce the absorption of carbohydrates and lipids in meals.
They are recommended in case of diabetes to avoid glucose too high after meals, or hypercholesterolemia to reduce the LDL cholesterol (the bad, which, in excess, clogs the arteries).
Boost your fiber intake
The recommended daily intake of fiber is 25 to 30 g. We consume on average hardly more than half. To improve this result, you can place yourself in “5 fruits or vegetables per day”: fruit, raw or cooked, at breakfast and snack, and dessert lunch and evening.
A vegetable, in soup, in a salad, or cooked in the main course, at lunch and dinner. Among the richest in fiber: raspberry, kiwi, pear, pea, celeriac, leek.
Not to forget to alternate with fruits and dried vegetables (fig, hazelnut, white bean, lentil), even more, concentrated in fiber.
On the cereals side, count at least 100 g (5 thin slices) per day of bread made with a little-refined flour: as dark and dense as possible! Moreover, think about cooking brown rice, full bulgur, oatmeal.