Tag Archive for: Fibre

Fresas para aumentar la fibra

Did you know that you have to take a minimum amount of dietary fibre (roughage) every day? And that fibre, as well as preventing constipation, helps your body to function much better? Read this blog carefully and how important it is to get your fibre every day.

When we speak of fibre, we refer to the parts of vegetables that are resistant to digestive enzymes, that is, although they are not digestible, they can be fermented by the colonic microflora. There are two types of fibres that act in the body differently:

Insoluble fibre is low fermentation fibre that increases the weight of the faecal mass and is excreted practically intact in the faeces. This fibre helps to speed up intestinal movements.

Soluble fibre forms viscous gels and acts by increasing the volume of the faeces and softening them. This fibre ferments in the colon, contributing to the good maintenance of bacterial flora. Some of these fibres can cause flatulence.

The benefits of fibre

Fibre is especially important for regulating intestinal (bowel) transit, but it has also been demonstrated that a fibre-rich diet gives protection against many diseases: it helps lower cholesterol levels, and reduce the risk of cardiovascular disease and the chances of being affected by cancer of the colon.

Fibre also helps diabetics greatly by reducing blood glucose levels. Moreover, it helps us to control our weight, because foods that contain more fibre need more chewing time, increase the feeling of satiety and help control the appetite.

So, if you are watching your weight, don’t forget your fibre!

Imagen fibra, fruitos rojos y cereales

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 Strawberries2,2 g34 Kcal
1 medium apple (with skin)3,5 g40 Kcal
100 g walnuts5,2 g602 Kcal
100 g green beans2,4 g28 Kcal
100 g wholemeal biscuits2,2 g470 Kcal
1 portion conventional cereals0,7 g100 Kcal
2 spoonsful redugras fibra6,0 g17 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!