Dietary fibers –
The article written by Dr. Nataniel Viuniski – nutritionist, pediatrician and obesity advisor to the Ministry of Health – about the importance of dietary fiber in our diet. What is the importance of dietary fibre?
“The benefits of fiber consumption are well known – among them, improving bowel function, protecting against cardiovascular disease and reducing the risk of certain types of cancer. Although they do not provide nutrients for the body, they are essential in our diet. Fibers are divided into soluble and insoluble.
Soluble fiber is found in foods such as oat bran, some fruits (papaya, oranges, apples), vegetables (carrots) and legumes. They help lower cholesterol and glucose in the blood, prevent cardiovascular diseases.
Insoluble fiber is found in all plant foods, such as beet fiber, as well as in soybeans, sesame, beans and fruits that are consumed with the skin, such as apples, pears and plums. They act as an intestinal regulator, helping to prevent some diseases such as constipation, diverticulitis, hemorrhoids and colon cancer. The main function of this type of fiber is to increase the speed of intestinal transit.
A great benefit of fiber is the protection against obesity, reducing the absorption of fat in the body. Fibers also have prebiotic properties, that is, they serve as food for beneficial bacteria of the intestinal flora, protecting the body from the development of disease-causing bacteria.
Daily fiber needs for an adult vary from 25 g to 30 g, in a ratio of 70% insoluble fiber and 30% soluble fiber.
To prevent fiber deficiency, it is important to eat a varied and balanced diet that includes bran, oats, fried foods, nuts, vegetables, legumes, grains and wholemeal bread in meals.”
A doctor. Nataniel also reminds that in order for fiber to fulfill its role in the body, it is necessary to drink a lot of fluids. Many people who increase their fiber intake without increasing their water intake suffer from constipation, which is exactly one of the problems they want to combat!