Fiber is an essential component of our diet, often associated with a healthy, balanced diet. But what exactly is fiber, and why is it so important for our bodies?
Dietary fiber is a complex carbohydrate that our body cannot fully digest or absorb. It is found primarily in plant-based foods, such as fruits, vegetables, legumes, and whole grains. There are two main types of fiber:
- Soluble fiber: dissolves in water, forming a gel-like substance that helps slow digestion and reduce cholesterol and blood sugar levels.
- Insoluble fibers: they do not dissolve in water and promote intestinal transit, preventing problems such as constipation.
Fiber has numerous health benefits, including:
- Improved digestion: they regulate intestinal transit and prevent digestive disorders.
- Weight control: they increase the feeling of satiety, helping to reduce overall calorie intake.
- Blood sugar regulation: they slow down the absorption of sugars, helping to maintain stable blood glucose levels.
- Cardiovascular protection: they reduce levels of bad cholesterol (LDL), reducing the risk of heart disease.
To ensure an adequate intake of fibre, it is advisable to consume daily:
- Fresh fruits and vegetables
- Legumes (lentils, beans, chickpeas)
- Whole grains (bread, pasta, brown rice)
- Dried fruit and seeds
The World Health Organization (WHO) recommends a daily intake of about 25–30 grams of fiber for adults. However, many people fail to reach this amount due to a diet low in whole foods and plants.
