Dietary fiber intake plays a crucial role for the proper functioning of our body. To avoid deficiencies, but also to regulate weight, the nutritionist, Jessica Peyrou, enlightens us in the magazine Here on the recommended daily amounts, the different categories of fiber and the foods to favor.
Categories of dietary fiber
Jessica Peyrou, also known under the pseudonym @jessdiet.nutrition, distinguishes two types of fiber in our diet: soluble categories (which dissolve in water to form a gel) and insoluble categories (which remain intact throughout the digestion process).
Foods rich in fiber: what are they?
For a consumption of soluble fiber, the nutritionist recommends fruits such as apples, pears, strawberries and oranges. Thanks to pectin, a form of soluble fiber, contained in their composition, these fruits increase the feeling of satiety, which helps control appetite. Vegetables like zucchini, carrot, onion and potato are also rich in soluble fiber. In addition, they help regulate blood sugar levels. As for legumes, white beans and red beans are wise choices.
Concerning the insoluble fiber, oilseeds such as almonds and walnuts are recommended sources, as are green beans and certain cabbages. Green lentils and split peas, as legumes, should be included regularly in your diet because they promote digestive health by facilitating intestinal transit and preventing constipation.
Fiber: what are the health benefits?
THE soluble fiber present a multitude of beneficial effects ranging from lowering cholesterol to regulating blood sugar. In addition to promoting weight loss, they provide a feeling of satiety while reducing the risk of colon cancer. Thanks to their inflammatory properties, they can prevent the development of irritable bowel syndrome.
Insoluble fibers play a determining role in transit since they increase the volume of stools, help control appetite, and above all, stimulate the functioning of the digestive system.
What would our daily fiber needs be?
According to the recommendations of ANSES (National Agency for Food, Environmental and Occupational Health Safety), you should ingest between 25 to 30 g of fiber per day. However, Jessica Peyrou emphasizes that our current consumption only amounts to 15 or 20 g per day. But then, how to eat more? To achieve these daily needs, the nutritionist offers a practical approach consisting of ingesting during the day:
150 to 200 grams of cooked green vegetables (portion with main dish);
150 to 200 grams of raw vegetables (2 different raw vegetables);
150 to 200 grams of fruit (2 small fruits and 1 large).
Supplement your diet with grains and legumes to maximize the nutritional benefits of your diet.
By following these smart tips, you can easily incorporate the necessary fiber into a balanced diet, contributing to your overall well-being.
> Also discover: 4 Signs You’re Lacking Fiber
