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Foods Highest in Fiber to Fight Constipation

by Georgia Ede
Published: Last Updated on

Dietary fiber, very necessary in our diet

The dietary fiber is a necessity in our diet because the body can not synthesize and must consume through food. We can distinguish between soluble and insoluble fiber , which we will explain below as well as offer you a complete list of the best foods for your high-fiber diet . If you need to increase your fiber intake, keep reading because we are going to explain in depth all the details of dietary fiber.

A diet rich in fiber is shown to improve the symptoms of constipation and they are also considered preventive diets for a multitude of diseases of the digestive tract, such as colon cancer, presence of diverticula in the colon, and also ensure that it helps control the diabetes and prevent obesity. As we have pointed out on many occasions, a correct digestion with the nutrients we need guarantees a full functioning of the organism since the nutrients are the gasoline that our body needs to function.

Below we offer you all the information about dietary fiber and foods rich in fiber so that you can incorporate them into your diet, do not miss it.

Types of fiber What are there?

There are two types of fiber as mentioned above, soluble and insoluble fiber and both are necessary for our digestions. Soluble fiber attracts water and makes the digestive process slower and smoother, and its consumption also reduces cholesterol levels . We find soluble fiber in foods like seeds, barley, lentils, nuts, oat bran, and in some fruits and vegetables.

The plant foods are most fiber are going to provide, especially insoluble fiber, such fiber has the opposite effect to the above, we produce an acceleration of the digestive process making the passage of food through the stomach and intestines faster . We find insoluble fiber in wheat bran, whole grain cereals and vegetables, especially those with green leaves.

How does fiber work in the diet?

Fiber has various functions, one in particular is to help give consistency to the stool and promote intestinal transit, it also helps the intestinal flora to process foods that are difficult to digest in order to absorb nutrients and achieve a balance of digestive functions. A correct intake of fiber helps to absorb cholesterol, bile acids and glucose, thus controlling blood glucose and cholesterol levels.

In addition, when we ingest vegetable fiber it gives us volume, mainly soluble fiber causes a feeling of satiety that can help control weight, since it fills our stomach with water and therefore satisfies us for longer.

What are the symptoms of a low fiber diet?

Generally, a diet low in fiber for a long time can cause multiple problems of digestive origin since digestions do not occur correctly and cause other problems derived from its malfunction such as gas, bloating, cramps, general discomfort, pain in stomach, irritable bowel syndrome , diverticulosis, colitis, colon cancer, etc. but the main symptoms of a diet low in fiber are constipation sometimes accompanied even by blood in the stool , present due to the rupture of blood capillaries due to the impossibility of evacuate correctly. In addition, small wounds or fistulas may occur.

Benefits of fiber and how to introduce it into the diet

As we have indicated, fiber helps us prevent digestive diseases or those related to digestion. It also contributes to keeping the intestines clean and healthy as it promotes proper transit, thus preventing toxins from accumulating in the body.

In addition, the fact of preventing diverticulosis, a disease caused by excessive pressure made by the intestinal walls when defecating due to not being able to expel stool without consistency, is very significant because an increase in fiber consumption reduces symptoms in a very short period of time. short of time.

In addition to this, the latest recent studies reveal that a diet with a correct intake of fiber reduces mortality from cardiovascular, respiratory and infectious diseases.

There are no miraculous products and it is not difficult to introduce fiber into the diet, we can do it through the foods that we explain below or through supplementation in the form of oils with fiber that we can find in pharmacies and parapharmacies.

Risks of excessive fiber consumption

An excessive intake can cause serious prejudices in the body, as we always indicate, nothing in excess is good so we must adjust to the recommended dose of fiber.

An excessive consumption of fiber can decrease the absorption of minerals such as calcium, zinc, iron or copper; by not allowing glucose to pass directly into the bloodstream. It can also cause lower digestibility as it can cause bloating and gas or flatulence. We also know that fiber reduces the activity of enzymes in the pancreas that can alter the digestion of proteins, carbohydrates and fats, which can cause digestive and functional problems derived from it.

We really must adjust to the recommended doses , thus making everything work correctly.

What are the daily fiber requirements?

You do not have to complicate your life too much or buy miracle products to improve fiber intake in the diet, it will be enough to include more fruits and vegetables in the diet to achieve improvements. We can also introduce a weekly plate of legumes and incorporate seeds and nuts into our diet.

Although men require between 35 and 40 grams and women around 25 or 30 grams  of fiber per day, the usual consumption of a person is 15 grams per day on average, which indicates that we generally consume less than the that we should.

In order for you to increase your intake of fiber, you must know which foods contain it, and for this we offer you the best foods with fiber to include in your diet.

The best high-fiber foods

  • Wheat bran: bran is the outermost layer of wheat, it is the most important source of insoluble fiber. It is sold in powder form, which is very convenient to be added to foods such as yogurt, milk or a fruit salad, or we can even add it in dough or to bread if we make homemade bread.
  • Chia seed: a seed that has become very fashionable in recent years due to its nutritional properties. We can add it in juices, yogurt with fruits, salads, etc. We must emphasize that the seeds must be toasted or rehydrated for our body to properly absorb its nutrients, including fiber.
  • Flax seeds : they are an important source of fiber, just like chia seeds, flax seeds offer us the same possibilities.
  • White beans : beans like other legumes have a high amount of fiber. We can prepare beans in many ways, well in stews or salads.
  • Dried figs and plums,   these fruits lose water when they dry and concentrate their nutrients, fiber among others. In this way, eating dried fruits and their seeds provides a greater amount of fiber than if we eat them fresh.
  • Almonds and hazelnuts : they are the two nuts that have the highest amount of fiber. In addition to consuming them as a snack, we can add them in stews, salads, desserts, etc.
  • Loquats : this spring fruit also gives us a lot of fiber. Alone or with a fruit salad they are delicious.
  • Dates : this dried fruit that comes from the palm tree also has an important fiber content because its water content is lower, so the concentration of fiber and nutrients is higher.
  • Quinoa : one of the most fashionable foods of recent years and it is also rich in fiber. Quinoa is well known for its properties and benefits, it is also very versatile and combines well with a multitude of foods and stews.
  • Green leafy vegetables also contain fiber , fruits preferably with skin, etc.

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