Top 10 high-fiber foods

Fibers are vegetable substances that have no nutritional or energetic value but are essential for the proper functioning of the body. But who are they and above all where can you find them?

Dietary fiber: What is it?

Fibers are plant substances belonging to the carbohydrate family, but unlike carbohydrates, they provide no nutritional or energy value because they cannot be digested or absorbed by our bodies. They are found in fruits, vegetables, whole grains and oilseeds.

There are two kinds of fiber: soluble and insoluble.

Soluble fiber, of which pectin is a part, is found in berries, pome fruits (pears, apples, grapes, quinces, rhubarb), gums, mucilages, and seaweed. They form, in the presence of water, a viscous gel which facilitates the course of the food bolus in the colon and slows down digestion. They also increase the bacterial activity of the colon and stimulate the contractions of the intestine, allowing the evacuation of stools.

Insoluble fiber (cellulose, hemicellulose, lignin) is found in whole grains, dried beans, fruits and vegetables with edible skins, wheat bran, ... They swell up to 20x their weight as they absorb water, which facilitates intestinal transit.

Dietary fibers are +/- fermentable, they are used by the bacteria of the intestine. This allows the maintenance and growth of essential cells in the wall of the large intestine, creating an unfavorable environment for the growth of pathogenic bacteria.

The role of fiber in your body

Fibers play many roles. The first of these is transit regulation. As just explained above, they swell with water, increasing the weight and volume of stool, which helps fight constipation.

Another role, and not the least, is the decrease in the glycemic index of the meal. By absorbing part of the carbohydrates ingested in parallel, fiber helps reduce the glycemic index of the meal, which has the consequences of avoiding hypoglycemia and play a preventive role vis-à-vis type 2 diabetes.
Fiber also plays a role in the prevention of certain digestive cancers and primarily colorectal cancer. Its absorbing action of certain molecules of the food, and in this case, toxins, allows to protect the digestive system.

Their cholesterol-lowering action is important because fiber traps some of the fat from the meal, flushing cholesterol in the stool, among other things.
Finally, the fibers swell under the action of water, thus increasing the volume of the food bowl. This results in slowing digestion and filling the stomach, giving them a satiating role.

Fibre-rich diet: our recommendations

At the beginning of the 20th century, there was no problem, fiber was consumed in sufficient quantities. But today, the consumption of overly refined products means that we no longer consume enough fiber.

However, avoid giving fiber-containing foods to babies under 1 year old, as their gut is not yet mature enough. Then, until adolescence, children need 5 grams of fiber per day. The ideal for teenagers and adults is to consume between 25 and 30 grams per day and over fifty years, it is recommended to consume 30 grams.

These recommendations are especially important for people with diabetes or high cholesterol.

Avoid consuming too much fiber, or you may end up with digestive issues such as flatulence, bloating or diarrhea.

Fibre-rich diet: contraindications

Be aware, however, that some people should avoid consuming fiber. This is the case for people suffering from Crohn's disease, irritable bowel syndrome or ulcerative colitis. Indeed, a diet too rich in fiber could have disastrous consequences on their intestinal flora.