Do you know where there is a lot of fiber and why is it important?

Fiber is actually a carbohydrate that the body can't fully digest. This is actually not as bad as it might seem at first glance. Precisely because of these properties, fiber regulates bowel function, lowers dangerous cholesterol, prevents the formation of colon cancer, protects against cardiovascular diseases ... Men up to 50 years should consume at least 38 grams of fiber daily, women 25 grams. But do they?

When it comes to fiber, we should know that the transit time through the digestive tract is between 60 and 90 hours. But when we eat food rich in fiber, this time is reduced by 30 hours, which is very important for proper metabolic function.

There are many contradictions about fiber.

Not all fiber is the same. Some are more, some are less soluble in water. Among the insoluble fibers, the most important are cellulose and lignin, which are also found in plant cell walls. They help to increase stool output. Among soluble fibers, the best known is pectin, found in legumes, oats, grains and certain fruit; it slows down the absorption of sugar into the bloodstream.

It's also not true that fiber has no calories. It does, in fact it has 4 calories per gram. That really isn't much, but it can add up if you overdo it with fiber. Don't forget that with insoluble fiber, even though it has minimal calories, you can't replace energy that you would otherwise get from fats and carbohydrates.

And we must point out another common misconception: fiber isn't found only in plant-based foods, although that is where there is the most of it. Fiber can also be found in yogurts, cheeses, ice creams, even artificial sweeteners and some meat products.

Where can we find the most fiber?

100 grams of wheat contains 43 grams of fiber. 100 grams of dark chocolate contains 22 grams of fiber. Barley, oatmeal, and rice contain 10 grams of fiber. All grains, beans, peas, and lentils have 7 grams. Fruit and leafy vegetables mostly have about 3 grams of fiber. Black bread has 5 grams, and wholemeal bread 8 grams. Just for comparison: white bread has on average 2.8 grams of fiber.

From the above data, you can calculate that to get the necessary daily amount of fiber, you would have to eat almost a kilogram of bread. That is why you will often hear that it is impossible to eat enough fiber to satisfy daily needs. The fact is, with a thoughtful and varied diet rich in fruits and vegetables, you will not have problems with fiber.


Information on this website is for educational purposes only and is not medical advice.