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Food fibers



Fiber rich foods

What they are and function

Fibers are elements (carbohydrates) that are part of vegetables. They are not absorbed or digested by the body, but pass intact through the digestive system. They also do not provide any nutrients to the body. They are important because they act in the proper intestinal functioning, avoiding constipation.

Fiber Types

- Soluble fibers: fibers that have the property of being dissolved in water. They are important for lowering cholesterol and lowering blood glucose levels.

- Insoluble fibers: not dissolved in water. They act in the proper intestinal functioning, as they contribute to the composition of the fecal bolus, peristaltic movements and bowel movement.

Examples of Fiber Rich Foods

- Oats

- Wheat bran

- Green leaves in general

- Guava with shell

- Green corn

- White beans, black, carioca

- Lentil

- Broccoli

- Flaxseed

- Tangerine

- Mango

- Barley

- plum

Important:

- For dietary fiber to have a beneficial effect on the body it is important to drink a good amount of water (average 2 to 3 liters per adult).

- It is recommended to eat 20 to 35 grams of dietary fiber per day. Recommendation made by the National Cancer Institute (Inca).

Studies indicate that daily and constant intake of fiber-rich foods is important to prevent the onset of intestinal cancer.