You talk about fiber and immediately think about the gut. But these nutrients, which the body cannot digest, they are not just for fighting constipation.
«Their beneficial action it involves the whole organism»Says the doctor , specialist in food science in Milan. «Several researches have shown that fibers are useful for prevent cardiovascular disorders, metabolic diseases and diabetes, colorectal and liver cancers, and to keep our immune defenses at top efficiency. In fact, they hinder the absorption of fats, thus contributing to reduce blood cholesterol and triglyceride levels, and sugars, preventing sudden spikes in blood sugar and prolonging the sense of satiety. They trap harmful substances taken from food (such as pesticides and heavy metals), reducing both contact with intestinal mucous membranes and passage into the bloodstream. AND contribute to the balance of the intestinal bacterial flora on which the health of the whole organism depends ». More...
They are also good for the brain
According to a new study conducted by the University of Illinois and published in the medical journal Frontiers in Immunology, their daily consumption allows also prevent or delay cognitive impairment (starting with memory loss) which often occurs over the years.
The reason? «During the digestion of the fibers the intestinal ferments are good they release short-chain fatty acids, such as butyrate, which by having anti-inflammatory properties contribute to keep neurons young»Says the professor Rodney Johnson, lead author of the research.
How many should you eat
Scientific work published in the American Journal of Clinical Nutrition shows that a daily intake of about 25-30 grams of fiber is capable of lowering mortality rates from all causes (from heart attack to cancer) and of extend our life span.
«Not less than 25 g it is the dose also suggested by the Society of the country of human nutrition (sinu) », points out Dr. . “Unfortunately, however, there are still too many people in our country fail to reach the recommended amount. Vegetarians and vegans excluded, most of the villagers, in particular those who prefer protein foods (meat, fish, eggs, cured meats) and refined cereals (rice, pasta, white bread) risk having deficiencies, because he does not bring to the table the foods that are rich in them: fruit, vegetables, legumes, whole grains ».
Be careful not to overdo it
In the gallery below you will find the menu developed by Dr. , nutritionist and naturopath in Saturnia (in the province of Grosseto), which will allow you to reach the fateful 25-30 g per day. Strive to respect the recommended portions: you don't have to reduce them, of course, but neither do you need to increase them at will.
"Also an excess fiber can be harmful for health, reduce the absorption of minerals and vitamins, swell the abdomen, slow down digestion ", warns the doctor , nutritionist in Milan.
However, no precise limit has been set: «The more calories we eat, the more we should proportionally increase the amount of fiber, reaching up to 30-35 g », the professor intervenes , gastroenterologist and anti-aging medicine expert in Milan. «But it seems that beyond this limit there may be more risks than benefits. One study, for example, revealed a decrease in blood levels of beta-carotene caused by an excessive intake of fibers ».
They are not all the same
«Those insoluble (cellulose and lignins), of which bran is especially rich, favor the fermentation processes and reduce the assimilation of nutrients », explains Professor . "Soluble fibers (pectins, mucilages, beta-glucans and gums), present in quantity in barley, oats, artichokes, on the other hand, have a prebiotic action, that is, they nourish our bacterial flora and guide it to behave well, allow the synthesis of some B vitamins and, having the ability to retain water, they are indicated in cases of diarrhea to make the stool less liquid ».
But there is a problem: foods always contain both, albeit in different percentages. Knowing in which one or the other prevail (see in this regard the food composition tables on the nut.entecra website /) is essential if - beyond the correct daily intake - you want use fibers to achieve specific goals, related to health as well as to maintaining the line.
To keep hunger under control
If you want to avoid bingeing and thus gaining weight, the best fibers are the soluble ones (supplied not only from barley, oats, artichokes, but also from prunes and other fresh fruits). Swelling, they "fill you up" by deceiving your appetite.
"The stomach has only pressure receptors: the more its walls are stretched, the more you feel full and the release of cholecystokinin, a hormone that slows gastric emptying, increases by curbing hunger»Explains Professor .
No bran for constipation
“Contrary to what you might think, the best way to regularize the intestines it is not eating wheat bran every day: this food (often added to yogurt or milk for breakfast) is made up almost exclusively of insoluble fiber which irritate the digestive system, causing fermentation, meteorism and swelling the belly without achieving the desired result », warns our gastroenterologist. "If you want fight constipation, you have to bet on the foods sources of soluble fiber, which increase the fecal mass thus favoring its transit with gentleness ».
Not to irritate the intestines
If your diet has been very low in fiber so far, do not immediately follow the menu below, developed by Dr. Quinti. For 1-2 weeks limit yourself to taking small amounts, to be gradually increased in order to stimulate the production of enzymes responsible for their digestion. Also, after meals, help yourself with herbal teas of anise, fennel, ginger or chamomile.
If you have spent a bloated belly
“The swelling may be there consequence of dysbiosis, i.e. the imbalance of the bacterial flora, as well as theinability of the intestine to eliminate air that is formed inside it, ”explains Professor . “Sometimes, to achieve the goal of a flat abdomen, that's enough promote the distension of the intestinal walls using soluble fiber supplements (pectins + glucomannans). Particularly indicated when tension is associated with constipation, they can also be helpful in cases of diarrhea (which in colitis often alternates with constipation) because, by retaining water, they make the stool less liquid. In general, however, the first thing to do is to counteract abdominal swelling minimize insoluble fiberby eliminating whole grains and legumes from the diet. AND also most of the vegetables. Apples and pears are the only fruits that do not cause problems. To vary, every now and then you can indulge in a mixed smoothie: during preparation the fibers are chopped and therefore less irritating. Even among the vegetables the choice is limited. Raw are fine only green salads with small leaves. Boil, carrots, courgettes, potatoes (cooking in water reduces the percentage of insoluble fiber). Ok also to the past, but without beans, the number one enemies of the sensitive intestine ».
Monday
Breakfast
• 40 g of toasted wholemeal bread (2,6 g of fiber)
• 200 g of apple and carrot extract (6 g of fiber)
• 150 g of skimmed milk
• tea or coffee
Snack
• 150 g of banana (2,7 g of fiber)
Lunch
• 60 g of lettuce (0,9 g of fiber)
• 100 g of brown rice with asparagus (0,8 g of fiber)
Snack
• 100 g of pear (3,8 g of fiber)
Price
• 150 g of grilled salmon
• 40 g of wholemeal bread (2,6 g of fiber)
• 200 g of avocado with extra virgin olive oil, lemon and sesame seeds (6,6 g of fiber)
Tuesday
Breakfast
• 40 g of toasted wholemeal bread (2,6 g of fiber)
• 200 g of apple and carrot extract (6 g of fiber)
• 150 g of skimmed milk
• tea or coffee
Snack
• 100 g of raspberries (7,4 g of fiber)
Lunch
• 100 g of pearl spelled with peas and extra virgin olive oil (6,8 g of fiber)
• 100 g of cucumbers (0,8 g of fiber)
Snack
• 150 g of grapefruit (2,4 g of fiber)
Price
• 120 g of turkey breast
• 40 g of wholemeal bread (2,6 g of fiber)
Wednesday
Breakfast
• 40 g of toasted wholemeal bread (2,6 g of fiber)
• 200 g of apple and carrot extract (6 g of fiber)
• 150 g of skimmed milk
• tea or coffee
Snack
• 100 g of kiwifruit (2,2 g of fiber)
Lunch
• 80 g of wholemeal spaghetti in black olive sauce (7,2 g of fiber)
• 50 g of artichokes in a pan with parsley and extra virgin olive oil (4 g of fiber)
Snack
• 20 g of dried fruit (1,6 g of fiber)
Price
• 120 g of grilled beef fillet
• 40 g of wholemeal bread (2,6 g of fiber)
• 100 g of grilled aubergines (3,5 g of fiber)
Thursday
Breakfast
• 40 g of toasted wholemeal bread (2,6 g of fiber)
• 200 g of apple and carrot extract (6 g of fiber)
• 150 g of skimmed milk
• tea or coffee
Snack
• 50 g of prunes (3,6 g of fiber)
Lunch
• 80 g of peeled millet with diced carrots, courgettes and turmeric (2,5 g of fiber)
• 50 g of mix of red radicchio and orange with extra virgin olive oil (1,5 g of fiber)
Snack
• 50 g of popcorn (6,5 g of fiber)
Price
• 40 g of wholemeal bread (2,6 g of fiber)
• 150 g of roasted chicken
• 100 g of chicory stir-fried with extra virgin olive oil (3,6 g of fiber)
Friday
Breakfast
• 40 g of toasted wholemeal bread (2,6 g of fiber)
• 200 g of apple and carrot extract (6 g of fiber)
• 150 g of skim milk.
• tea or coffee
Snack
• 100 g of pineapple (1 g of fiber)
Lunch
• 80 g of wholemeal orecchiette and broccoli (7,2 g of fiber)
• 70g steamed and sautéed cauliflower with ginger root (1,7g fiber)
Snack
• 100 g of tangerine (2 g of fiber)
Price
• 80 g of lentil soup (6,6 g of fiber)
• 40 g of wholemeal bread (2,6 g of fiber)
• 80 g of raw lettuce and fennel with hemp seeds (1,2 g of fiber)
Saturday
Breakfast
• 40 g of toasted wholemeal bread (2,6 g of fiber)
• 200 g of apple and carrot extract (6 g of fiber)
• 150 g of skimmed milk
• tea or coffee
Snack
• 80 g of blackberries (2,6 g of fiber)
Lunch
• 80 g of quinoa, tomatoes, rocket and sesame seeds (40 g of fiber)
• 100 g of sautéed green beans with walnut kernels (2,9 g of fiber)
Snack
• 60 g of dried figs (7,8 g of fiber)
Price
• 40 g of wholemeal bread (2,6 g of fiber)
• 50 g of spinach salad with eggs, sunflower seeds, extra virgin olive oil and lemon (1,1 g of fiber)
Sunday
Breakfast
• 40 g of toasted wholemeal bread (2,6 g of fiber)
• 200 g of apple and carrot extract (6 g of fiber)
• 150 g of skim milk.
• tea or coffee
Snack
• 100 g of banana (1,8 g of fiber)
Lunch
• 100 g of chickpeas in a salad with extra virgin olive oil (3,6 g of fiber)
• 100 g Belgian salad and radicchio, grilled with extra virgin olive oil (1,6 g of fiber)
Snack
• 100 g of currants (3,6 g of fiber)
Price
• 40 g of wholemeal bread (2,6 g of fiber)
• 150 g of grilled swordfish
• 150 g of beets seasoned with extra virgin olive oil and apple cider vinegar (3,9 g of fiber)
