Foods rich in fiber

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Dietary fiber present in food can be divided into soluble and insoluble in water. Regardless of its classification, any type of fiber is almost indigestible for the enzymes of our digestive system.

and multimetabolic syndrome. The daily requirement of fiber is 30 g for adults and 0.5 g per kg of body weight for children, with an insoluble / soluble ratio of 3: 1.

, mucilage, galactomannans

INSOLUBLE FIBER: cellulose, hemicellulose, lignin (not a carbohydrate)

FOODS: legumes and fruit FOODS: whole grains, vegetables

FUNCTIONS: (gel formation)

Gastric emptying times slow down (> sense of satiety);

They slow down / reduce the absorption of carbohydrates and cholesterol.

FUNCTIONS: (retain water)

they increase the fecal mass;

accelerate intestinal transit;

They reduce the time of contact with harmful or toxic substances.

Foods with a higher total fiber content
(per 100 g. of edible portion)

Foods Total fiber content (g / 100 g) wheat bran 42,40 Broad beans, dried 21,10 Cannellini beans, dried, raw 17,60 Beans, dried, raw 17,50 Borlotti beans, dried, raw 17,30 Peas, dried 15,70 Pop corn 15,10 Flour, rye 14,30 Passionflower 13,90 Lentils, dried, raw 13,80 Chickpeas, dried, raw 13,60 Black eyed beans, dried 12,70 Almonds, solci, dried 12,70 Soy, dry 11,90 Flour, soy 11,20 Peanuts, roasted 10,90 Pistachios 10,60 Wheat, hard 9,80 Common wheat 9,70 Pecans 9,40 Pearl barley 9,20 Dates, dried 8,70 Flour, whole wheat 8,40 Black truffle 8,40 Plums, dried 8,40 Oatmeal 8,30 Lentils, dried, boiled 8,30 Hazelnuts, dried 8,10 Dark chocolate 8,00 Artichokes, boiled 7,90 Beans, dried, boiled 7,80 Cannellini beans, dried, boiled 7,80 Flour, oats 7,60 Raspberries 7,40 Broad beans, dried, shelled 7,00 Borlotti beans, dried, boiled 6,90 Brewer's yeast, compressed 6,90 Emmer 6,80 Bread, wholemeal type 6,50 Muesli 6,40 Peas, fresh, stir-fried 6,40 Peas, fresh, raw 6,30 Walnuts, dried 6,20 Biscuits, wholemeal 6,00 Buckwheat 6,00 Fava beans, fresh, sautéed in a pan 5,90 Quince 5,90 Chickpeas, dried, boiled 5,80 Chickpeas, canned, drained 5,70 Borlotti beans, canned, drained 5,50
, with reduction of unwanted fermentations.
2. Slowing down of gastric transit time, with a reduction in the speed of absorption of sugars taken together with fiber (reduced glycemic index).
3. Increase in fecal mass, which facilitates elimination functions (cellulose).
4. Increased food satiety index.
5. Reduction of cholesterol levels (in particular for pectin and soluble fiber).
6. Reduction of carcinogenic and mutagenic substances (and heavy metals) within the intestinal tract.
7. Enrichment of the intestinal flora with useful microorganisms.
8. Strengthening of the wall of the entire digestive tract, with the prevention of diverticulosis (degeneration of the intestinal wall).
9. Prevention of colon cancer and gastric ulcer.
10. Reduction of the assimilation of ingested calories (with the same intake) due to the "trapping" of the calories themselves in the fibrous structures.