Why Is Fiber Consumption So Important For Your Health?
Regular consumption of high-fiber foods promotes better functioning of the body, which offers a number of health benefits. The main ones are:
Regulation of intestinal transit and health of the digestive tract. Protection of the gut against infections, by having beneficial bacteria.
Control of the weight due to the sensation of prolonged satiety, reducing the hunger. Reduction in the risk of diverticulitis, a common inflammation of the bowel.
Protection against heart disease and metabolic syndrome related to increased blood pressure, insulin levels and weight.
Protection against respiratory diseases, according to a study published in the American Journal of Epidemiology.
In addition to being allied in intestinal control, the fibers are also important in the prevention of colon and rectal cancer.
Soluble vs. insoluble fibers: what’s the difference?
According to the nutritionist, the fibers present in foods can be divided into two groups: soluble and insoluble.
The soluble ones, that have great capacity of retention of water, forming a kind of gel in the digestive tract and helping in the control of the glucose in the blood and the levels of cholesterol.
And the insoluble ones, which work like a kind of “brush” that cleans the colon, improving the functioning of the intestine.
8 full fiber recipes for you to taste
Try to prepare some tasty, high-fiber recipes that will help you achieve all the benefits mentioned.
1. Fiber bread
Ideal for breakfast or afternoon snack, this bread is made with whole wheat flour, oats, flaxseed, among other grains, and also honey. The preparation is time consuming, as it is necessary to knead the dough, then let it rest and grow. The result is crunchy on the outside and soft on the inside.
2. Moroccan couscous
Easy and quick to prepare, the cuzcuz is a light dish that can perfectly replace the rice in the main meals. The recipe carries garlic, chili, vegetable oil and other seasonings, which leave the dish tasty.
3. Meatball light
For those who like meat, this lean option is perfect for meals or snacking. The recipe carries oat bran, which can be substituted for whole-ground chopped bread, and gets ready in just 20 minutes.
4. Grilled pod with curry
Curry, lemon and vegetable oil are the combination that gives flavor to the dish, as the pod, for many, is not very tasty. The dish is a good complement to lunch, is ready in 15 minutes and can be done on the grill or skillet.
5. Brown rice dumpling
Ideal recipe to enjoy leftover rice, preferably whole. Quick to make and, in addition to being rich in fiber, it has few calories. Good order for the snack time or even to replace the dinner.
6. Cereal bar
When the desire to “pinch” some candy is uncontrollable, opt for the homemade confection made with amaranth, flaxseed, oats, brown sugar, honey, chocolate drops, cinnamon, among other ingredients. Get ready in 40 minutes.
7. Homemade granola
Making your own granola is another healthy option for the intervals between meals or even to start the day. The homemade alternative, made with banana, is easy, is ready in 30 minutes and has less sugar than industrialized.
8. Chia pudding
Being healthy even when eating dessert is possible. This pudding recipe does not even have to go to the fire. Just mix the ingredients like chia seeds, natural yogurt, cinnamon powder, among others, and chill overnight. The tip is to serve with fruit!
To complement the benefits, it is important that the consumption of fiber is accompanied by a good hydration, with at least two liters of water per day, besides the practice of physical exercises.
Your health is important to us here at Dailyfamily.
