Foods with Plant Fiber: Which Ones to Choose

Fiber is an essential part of a balanced diet, but we often don't consume enough.
They help us not only with proper bowel function, but also with the regulation of sugar and cholesterol.

Let's see what they are, where we find them, and how they benefit us.

What is fiber?

Fiber is a carbohydrate that is not digested by the body. There are two main types:

• Soluble fiber (e.g. in fruits, legumes, oats): they form a gel and help regulate sugar and cholesterol.
• Insoluble fiber (e.g. in vegetables, whole grains): They increase stool volume and help against constipation.

Benefits of fiber

They prevent or relieve constipation And the hemorrhoids

They help in conservation healthy weight

Contribute to prevention of cardiovascular diseases

They enhance it feeling of satiety

They improve it glycemic regulation (important for diabetics)

Which foods are rich in fiber?

Φρούτα: apples, pears, oranges, kiwis, plums (ideally with the peel)

Vegetables - Λαχανικά: broccoli, carrots, spinach, zucchini, leek, artichoke

Legumes: lentils, beans, chickpeas, broad beans

Whole grains: oats, barley, wholemeal bread/breadsticks/pasta

Nuts and seeds: walnuts, almonds, flaxseed, chia

How much fiber do I need per day?

The recommended daily intake for adults is approximately 25-30 gramsA simple way to increase your intake is to:

• You eat fruit instead of juice.
• You choose whole grain bread/cereals
• You add vegetables to every main meal.
• Do you start your day with oats or bran?

Beware of the increase

If you are not used to consuming a lot of fiber, gradually increase the amount and drink plenty of water, otherwise bloating or discomfort may occur.

Dietary supplements with plant fibers

Conclusion

Fiber is essential for digestive health and beyond. Gradually incorporate fiber-rich foods into your daily routine and you will soon see a difference in your bowel function and overall well-being.

Πηγές:
https://hnfc.academy/ypsili-periektikotita-se-fytikes-ines/
https://peptiko.gr/diaita-ploysia-se-fytikes-ines-gia-dyskoiliotita-ekkolpomata-aimorroides/
https://www.aua.gr/nutrition/pyramida/fitikesInes.htm
https://www.euroclinic.gr/article/fytikes-ines-kai-ugeia/