Many times, in various packages, bakery or cereal, we will see the inscription "high fiber content" or something similar. So, not to wonder if the edible ones are not other than the all-natural fiber. However, as we grasped the terminology, let us see exactly what these fibers are, where they are, but also why they are essential to our organism.
According to the Unified Food Control Authority in Greece, 'fiber constitutes the edible parts of plant food' which have the following important characteristic: they are not cleaved by the human body and consequently are not absorbed by the small intestine, like the rest substances.
In the category of fiber belongs:
- non-starch polysaccharides (cellulose, hemicellulose, pectin, beta-glucans)
- the oligosaccharides
- lignites
- resistant starch (contained in pulses, semi-milled grains, cereals and some cereals)
- other herbal ingredients (eg waxes)
Where is the fiber?
They are found in all herbal foods, such as fruits, vegetables, pulses and cereals. They are divided into two categories, soluble and insoluble, apparently with their solubility in water.
- Insoluble fiber increases stool volume and accelerates the passage of food from the digestive tract, making stools easier. These fibers are found, among other things, in raw cereals, fruit peels and vegetables.
- The soluble fibers are fermented by the intestinal flora. Their mass increases in this way, thus increasing the volume of stools. At the same time, they also contribute to their hydration. Soluble fibers are found in the flesh of fruits, nuts, most vegetables and oats.
However, it is worth noting that both categories co-exist, in different proportions, in many foods. Oatmeal flakes, vegetables and fruits, potatoes and whole grains are some of them.
How much should we consume daily?
According to the European Food Safety Authority (EFSA), for adults, the amount needed per day is 25gr. This means that we need to consume at least 5 servings of fruits and vegetables daily, eat legumes and greens 3-4 times a week, accompany a vegetable salad with our main meal, and choose bread and whole grain cereals.
Why does our body need these fibers?
The well-known benefit of fiber for our body is their 'action' against constipation. Also, substances are necessary in cases of particular weight management.
Fibers act to the health of our body, further reducing the risk of cardiovascular disease. A great deal of research has shown that there is a strong link between regular fiber consumption and heart health.
In addition, 1373 men who had been on a regular basis for 40 years, from 1960 to 2000, have shown this relationship as well as reducing the likelihood of other all- cause mortality).
Β-glucan, the essential component of soluble plant fiber in oats, has been linked to blood cholesterol lowering, while several studies have shown that fiber can also improve glycemia and insulin resistance, data that together with weight loss, lead to lower blood pressure.
In conclusion
A diet rich in fiber contributes:
- to reduce weight
- to improve the regulation of diabetes
- to lower cholesterol and triglyceride levels
- in the fight against constipation
Improving our health and shielding our body from various diseases can be as simple as learning to feed our whole grains of cereals, but also bread, rice and wholemeal pasta.
πηγή: efet.gr, pubs.rsc.org, academic.oup.com, mednutrition.gr
By Aggeliki Koskeridou
Holistic Doctor – Counseling Psychotherapist
Doctor of Naturopathic Medicine
MSc Health Psychology
insta: dr_aggelikikoskeridou_official