Fiber is an essential component of a balanced and healthy diet. Although often overlooked, fiber plays key roles in the body, aiding in digestion, weight control, and preventing various diseases. In this article, we'll explore what fiber is, its types, and the many benefits it provides to our health.
What is fiber?
Fiber is the edible part of plant foods that the human body cannot digest or absorb in the small intestine. Thanks to this characteristic, it passes virtually intact to the large intestine, where it performs important functions. Although it does not directly provide calories or nutrients, its action on the digestive and metabolic systems is crucial.
Types of fiber
Fiber is mainly classified into two types:
- Soluble fiber
It dissolves in water, forming a gel-like structure. This type of fiber helps:- Regulate blood glucose levels, reducing sugar spikes.
- Reduce cholesterol by binding to bile acids and promoting their elimination.
- Promote the health of the intestinal microbiota, as it acts as a prebiotic, feeding beneficial bacteria.
Common sources of soluble fiber include oats, legumes, some fruits (such as apples and citrus fruits), carrots, and psyllium.
- Insoluble fiber
It doesn't dissolve in water and acts by increasing stool volume, which facilitates intestinal transit. This type of fiber is essential for:- Prevent constipation.
- Improve bowel regularity.
- Help in the natural cleansing of the colon, eliminating toxins and waste.
It is found in foods such as wheat bran, whole grains, some vegetables and fruits with skin.
In addition, there are other compounds, such as inulin and fructooligosaccharides, which are considered prebiotics and contribute to both the action of fiber and intestinal health.
Health benefits of fiber
- Improves digestion: By increasing stool volume and regulating bowel movements, fiber prevents constipation and other digestive problems. The fermentation of certain types of fiber in the colon also produces short-chain fatty acids that nourish intestinal cells.
- Helps with weight control: High-fiber foods are less calorie-dense and produce a greater feeling of satiety, which can help control appetite and reduce overeating.
- Prevention of chronic diseases: Several studies have linked a high fiber intake with a lower risk of developing diseases such as hypertension, certain types of cancer (especially colon cancer), and type 2 diabetes.
Natural sources of fiber
To take advantage of all these benefits, it is important to include a variety of fiber-rich foods in your diet, such as:
- Whole fruits and vegetables (1-4% fiber), as the skin is usually a good source of insoluble fiber.
- Legumes (5-8% of fiber) such as lentils, chickpeas, beans and peas are excellent sources of both soluble and insoluble fiber.
- Cereals and whole grain products instead of their refined versions, they promote fiber intake, tripling the amount.
- Nuts and seeds: some provide between 7-12% of fiber while in others such as flax and chia the values can be even higher (25-34%).
Consumption recommendations
Nutrition authorities recommend that adults consume approximately 25 to 38 grams of fiber per day, depending on age and sex. It's essential to increase fiber intake gradually and maintain adequate hydration to avoid gastrointestinal discomfort such as gas or bloating.
Conclusion
Fiber is a key element for maintaining a healthy digestive system, regulating blood sugar and cholesterol levels, controlling weight, and preventing various chronic diseases. Including fiber-rich foods in your daily diet—from fruits and vegetables to legumes and whole grains—is an effective strategy for improving long-term health. Adopting these habits not only benefits digestion but also contributes to a better quality of life.