We will see a bit of the importance of fiber, our everyday needs and a list of high-fiber foods to your diet. When you talk about dietary fiber, we are referring to a substance found in plant foods that can not be absorbed or digested by the body. This means that, when ingested, they pass intact through the digestive system until they are eliminated.
- 1 What are the functions of the fibers?
- 2 How much fiber should I consume daily?
- 3 High-fiber foods to your diet
- 4 1 - Lentils
- 5 2 - Oats
- 6 3 - pear
- 7 4 - Brown rice
- 8 5 - Apple
- 9 6 - Banana
- 10 7 - Orange
- 11 8 - Strawberry
- 12 9 - Fig dry
- 13 10 - grapes-raisins
- 14 11 - Whole wheat bread
- 15 12 - Black beans
- 16 13 - Almonds
- 17 14 - Broccoli
- 18 15 - Quinoa
- 19 16 - Avocado
- 20 17 - Artichoke
- 21 18 - Flax seeds
- 22 19 - Maize
- 23 20 - Carrot
- 24 How to keep nutrients from food to cook
- 25 Excess fibers in feed
What are the functions of the fibers?
The fibers promote the feeling of fullness in the human body and, consequently, contribute to the diet to lose weight is not exactly new. But it is also important to know that this is not the only function of this nutrient group in our body.
They also help with digestion, promoting the movement in the digestive system, which is good for those who suffer from constipation or irregularity has no time to defecate. In addition, they help to lower the levels of glucose and cholesterol in the blood, reducing bad cholesterol rates - LDL.
The substance also speeds up the process of removing toxic wastes and maintains the ideal pH in the intestine, which prevents microbes produce malignant substances that may lead to the development of colorectal cancer.
How much fiber should I consume daily?
According to the American Academy of Nutrition and Dietetics is recommended to consume 38 g men and women fibers 25 g daily. From 51 years of age, this number should decrease to 21 g for women and 30g for men every day.
When a person does not eat a good amount of fibers in their food, it may suffer from problems such as gastrointestinal disorder, gas, bloating, diarrhea, difficulty in controlling weight, constipation, increased risk of developing cardiovascular diseases pressure high blood, diabetes and cancer in the colon region.
High-fiber foods to your diet
We have learned a little about the fibers and their functions, as well as know the amount of nutrient group should eat daily. So now it's time to finally find out what are the foods rich in fiber and include them in the diet. Check out the following list:
1 - Lentils
A 100 g portion of lentils is supplied with 8 g of fiber. The food is also a source of protein, vitamin C, and magnesium.
2 - Oats
Now 100 g of oat flakes bring about 9.5 g of fibers. Oat also contains B vitamins and proteins.
3 - pear
A medium-sized unpeeled pear unit contains 5.5 g of nutrient. The pear is also a good source of calcium and magnesium.
4 - Brown rice
A portion equivalent to one cup of cooked rice provides 3.5 g of the substance. Brown rice also provides magnesium and calcium.
5 - Apple
Apple is considered one of the foods rich in fiber as a medium-sized fruit with rind has 4.4 g of fiber. Other nutrients found in apples are: vitamin A, vitamin C, calcium, magnesium and iron.
6 - Banana
The nutrient is also present in banana: 3.1 g are found in a medium sized unit of the fruit. Bananas are also a good source of potassium and magnesium.
7 - Orange
3.1 g of fibers per unit of average size is also the value found in orange. The fruit is also rich in Vitamin C: more than 50 mg per 100 orange.
8 - Strawberry
A cup strawberries cut in half with 3 g of the substance offers. As orange, strawberry also provides vitamin C.
9 - Fig dry
Each average size is 0.8 g dry fig fibers. Proteins and potassium are also found in the dry fig.
10 - grapes-raisins
Each 100 g of raisins containing approximately 3.6 g of nutrient. Rich in magnesium, the raisins are still source of magnesium and vitamin C.
11 - Whole wheat bread
In turn, an average slice of bread is composed of 1.1g of the substance. Furthermore, an average slice of bread contains about 2.35 g of protein.
12 - Black beans
A cup of black beans has 15 g of fiber. Now 100 g of food brings 160 mg of calcium, 160 mg magnesium and 8.7 mg of iron.
13 - Almonds
Since a portion of 100 g almonds provide 12.5 g of nutrient. They also provide protein, calcium, iron and healthy fats.
14 - Broccoli
A cup of broccoli is cooked with 5.1 g of fiber. Blue whiting is still the source of vitamin C and calcium.
15 - Quinoa
And a cup of cooked quinoa there are 5.2 grams of dietary fiber. It is an option from the fiber-rich foods to replace rice.
16 - Avocado
Half avocado medium contains about 6.7 grams of fiber.
17 - Artichoke
In just an average head of cooked artichoke there are 6.5 grams of dietary fiber. It is one of the prominent among foods rich in fiber.
18 - Flax seeds
In one tablespoon of flaxseed There 1.9 g milled fibers.
19 - Maize
In one portion 120 g cooked corn There 3.2 grams of fibers.
20 - Carrot
And a raw carrot, medium size, the substance contains 1.7. The laranjinha also contains vitamin A, vitamin C, calcium, iron and magnesium.
How to keep nutrients from food to cook
To fully take advantage of the fiber, and other nutrients available in the foods you consume, it is important to pay attention to how they are prepared, as this can cause these nutrients are lost.
And the tactics to prevent this are: steaming, not slice a lot, take the bark, do not cook too long, use little water, prepare everything on high heat, do not store food for too long in the refrigerator and reuse water used in cooking to prepare other food, because that water can retain nutrients, which instead of being lost, will be reused in another dish.
Excess fibers in feed
It is also important to know that anything we have seen here can not serve as justification for people to consume an excessive amount of fibers. The same ideal is to keep the amount recommended daily - or at least not exceed the limit of 40 g daily - not to run the risk of problems like constipation, decreased absorption of nutrients, acne, cellulite and food intolerance.
Furthermore, the guideline is that fiber intake is accompanied water intake, since the soluble type are able to absorb water as they pass through the digestive tract.