Daily dietary fibers

How much fiber do you need to take every day to stay healthy? And which foods are better to prefer?

Health Answers

Good morning to you, fibers are very important for our body, indeed, they carry out functional and metabolic effects, increasing the sense of satiety, and improving intestinal transit, protecting us from all related diseases. On average an adult should take 30 – 40 grams of fiber daily, they are divided into two groups: INSOLUBLE FIBERS: indicated in case of constipation and related diseases, we can find them in whole grains, in wheat bran, and finally in all woody vegetables, then carrots , celery etc. WATER-SOLUBLE FIBERS: indicated for all subjects with altered lipid or carbohydrate metabolism, they are mainly found, in citrus fruits, in the peel of apples, for this reason it would be important to always consume them with the peel, obviously buying them from organic farming , in legumes , algae, oil seeds and oats . In order to obtain a correct integration of fibers, it is important to consume a balanced quantity of BOTH qualities. Cordial greetings.

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Fiber is very important for our body, but it must be taken through food, by eating foods that naturally contain it. The classic mistake we unknowingly make, for example, is that of eating fake wholemeal bread, that is bread made with white flour to which wheat bran has been added. Most of the bread that we find in large-scale distribution is in fact produced with industrially refined flour (the so-called 00) to which a devitalized and finely re-milled bran is added, i.e. a residue from the refining process. We can recognize the “false wholemeal bread” found in every supermarket, with a light color interspersed with dark spots (the re-added bran). While an authentic wholemeal bread has a dark and homogeneous color, and an incomparable flavor. This fake wholemeal bread is, if possible, worse than white bread, that is, it is doubly harmful, as it increases the glycemic index given by refined flour, associated with the harmful effect of too much bran, which is to reduce the absorption of iron and football. I greet you dearly.