How much fibre should i take?
Between 25 and 30 g per day of fibre. This is the amount that, according to the experts, we should take in every day through our food. Do you think that you achieve this through your diet? If you are curious to know how much fibre your usual foods contain, look at the table below for a number of examples:
|100 g Strawberries||2,2 g||34 Kcal|
|1 medium apple (with skin)||3,5 g||40 Kcal|
|100 g walnuts||5,2 g||602 Kcal|
|100 g green beans||2,4 g||28 Kcal|
|100 g wholemeal biscuits||2,2 g||470 Kcal|
|1 portion conventional cereals||0,7 g||100 Kcal|
|2 spoonsful redugras fibra||6,0 g||17 Kcal|
Not all fibre-based supplements have the same benefits, so it is important to look for the one that works best for us, taking into account natural composition, practicality, quality and so on. Do not settle for less than the best!
Some fibres contain partially hydrolysed guar gum which, without forming gels, retains water. This softens the faeces, facilitating evacuation. In this way, intestinal transit is regulated in a way that is not only natural, but also reduces the flatulence that is so commonly caused by other types of fibre. This type of fibre also has a prebiotic effect that contributes to the proliferation of colonic microflora.
We should remember that this type of fibre supplements helps to control cholesterol and is beneficial in cases of diabetes, because it reduces blood sugar levels. It is also ideal in weight control diets, as it helps to eliminate waste substances and usually has very few calories. It increases chewing time and the feeling of satiety, and helps us to control our appetite.
So, if you are watching your weight, don’t forget this type of fibre!