An adult should consume approximately 25 to 30 grams of fiber per day, according to recommendations from health authorities, such as the World Health Organization (WHO) and other nutritional institutions. However, many of us do not consume enough of it. But why is fiber so important for our health?
In many parts of Europe, the typical diet lacks fiber, mainly due to low consumption of fruits, vegetables and whole grains. According to Charlotte Demortier, dietitian nutritherapist, increasing fiber consumption is recommended to improve digestive health and reduce the risk of chronic diseases such as heart disease, type 2 diabetes and certain cancers.
The benefits of a diet rich in fiber
According to Charlotte Demortier, we do not consume enough fiber in our diet. “The recommended amount of fiber per day should be 25 to 30 grams while an adult consumes on average only between 10 and 15 grams,” she emphasizes. However, fiber plays several essential roles in our digestive and general health. “Fibers have a prebiotic effectthey take care of the intestinal microbiota and improve the stool consistencys.“ The nutritherapist dietitian specializing in digestive disorders explains that there are two types of fiber: soluble (present in certain foods such as oats, apples, citrus fruits, legumes, chia seeds, avocado, etc.) and insoluble (whole grains , corn and corn bran…). “Insoluble fiber will help maintain regularity of stools while soluble fiber will help improve stool consistency (either firming up soft stools or softening overly solid stools).”
She adds that fibers make it possible to reduce cholesterol blood and control blood sugar. In the event of gastrointestinal disorders, Charlotte Demortier advises limiting insoluble fiber and favoring soluble fiber. She adds that fiber also helpsimprove protein digestion et slow gastric emptying (which corresponds to the time it takes for food to be digested). “If, for example, we only eat fish that we digest in 30 minutes, adding vegetables will allow the meal to take longer to digest and prolong the feeling of satiety.”
Where to find fiber?
To consume more fiber, we turn to vegetables and fruits. Among those considered prebiotics we find Jerusalem artichoke, garlic, onion, asparagus, cabbage, leeks, broccoli, artichokes, apples, grapefruit, nectarines, pomegranates. Fiber is also present in nuts and seeds (chia, flax, cashews, pistachios, walnut kernels), in legumes (red beans, chickpeas, soy beans) and in starchy foods. Charlotte Demortier emphasizes that it is preferable to consume a certain type of cereal such as rye, oats or barley or wholemeal flours.
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