Fibers

Have you listened your doctor in you daily basis telling you, that you have to eat more fiber? I’m sure your mind goes directly to the lettuce, white and tasteless. Let me explain that it is not like that and variety is wider than you can imagine. I will also tell you the advantages of eating fibers and show you part of this diverse universe to be able to contribute it to your body.

 From the first moment the fibers enter your body, the positive effects can be observed and felt, you begin to feel satiety because we fill the stomach more effectively. On the other hand, there is a hormone found in the stomach that calms down when the stomach bag is full. Well, fiber consumption has a calming effect on the hormone, which makes us consume fewer calories.

Upon entering the intestine, the fibers are not digested by our enzymes and upon passing to the large intestine, they help the formation and proper texture of feces. They participate as prebiotics, to be used as a fuel source by the microbiota, not only participating in the proliferation and maintenance of beneficial microorganisms for the intestine, but digestion by the microbiota results in the production of short-chain fatty acids. (AGCC), which is the preferred substrate of colon cells for their cellular integrity.

Result when consuming fibers:

• Improve the fecal bolus, helping with frequency and consistency.

• Produces satiety.

• Acts as a nutrient for the microbiota.

• Production of substrate (food) for colon cells.

• prevents colon inflammation.

• Prevents colon cancer.

Normally foods of plant origin bring a significant contribution of fiber. However, some lose part of their powers during processing or cooking, which is why for informational purposes I am giving you these examples that can help you.

• Fruits that are eaten with the skin or the albedo (the white layer of citrus).

• Vegetables like carrots, beets, tomatoes, zucchini, mushrooms.

• Leaves such as spinach lettuce, arugula, shoots, sprouts, watercress; the cruciferous or also called cabbages.

• Grains like beans, lentils, and chickpeas are high in fiber, as are pseudocereals like quinoa and amaranth.

• Seeds like flaxseed, sunflower, pumpkin.

• Psyllium Husk or ovata plantain

• The bran of cereals.