Dietary fibers play a major role in gastrointestinal function by increasing stool volume, which improves intestinal transit
There are different types of fibers, including soluble fibers (water-soluble) and insoluble fibers. Regardless of their "type," all fibers are
beneficial to the body. Most foods that are sources of fiber contain both soluble and insoluble fibers in varying proportions.
Let's take a look at their specificities:
- Prolong the feeling of satiety following a meal
- Promote weight loss
- Promote intestinal regularity
- Favorable effect on blood pressure
- Promote normal levels of blood glucose, insulin, lipids & cholesterol
- Promote the composition of the intestinal microflora
- Play a preventive role in the development of type 2 diabetes
Among fiber sources, here are some foods that contain significant proportions of fiber:
Cooked lentils: 15.6 grams/cup Cooked black beans: 15 grams/cup Raspberries: 8.4 grams/cup Blackberries: 8 grams/cup Pear with skin: 5 grams Boiled spinach: 8 grams/cup Chia seeds: 8 grams/2 tbsp Cooked Brussels sprouts: 6 grams for 8 sprouts
Did you know?
We should aim for an average of 25 to 40 grams of fiber per day to allow the body to function optimally. Canadians consume half of what is recommended. To enjoy the benefits of fiber, it is beneficial to increase daily consumption of vegetables, fruits with skin, legumes, and seeds. However, it is wise to do so gradually to give the digestive system time to adapt and thus avoid certain discomforts.
Don't forget your water bottle!
Fibers need to mix with water (soluble) or absorb water (insoluble) to be fully effective. We must ensure we stay sufficiently hydrated; otherwise, the opposite effect may occur… oops
Health is a lifestyle
