In combination with diets, fibre has an effective appetite suppressant effect. They also have the advantage of facilitating transit while promoting the reduction of cholesterol and sugars in the body. These are the Foods Rich in Fiber.
The primary role of fibre is to… promote transit. An asset if you suffer from constipation. Their consumption is also bad interesting when following a diet because these fibers respond to satiety and weight management.
Further, they catch bad fats and even affect blood sugar levels decreasing insulin secretion. They also help maintain intestinal flora and even have a protective role against colon cancer. To reap the benefits of fibre, it is essential to drink plenty of water, otherwise, they will not swell.
According to official recommendations, it is advisable to consume 30 g of fibre per day. In practice, it is preferable to prefer fruits and vegetables, but also especially legumes (beans, peas, lentils, etc.). Oat bran and wheat bran are also rich in fibre, although they are different types of fibre.
Oat bran contains soluble fibre, while wheat bran is rich in insoluble fibre, which should be limited in cases of digestive problems (especially bloating). Note that konjac, a plant used as a basic ingredient in Asian cuisine and known in Japan for more than 2,000 years, is particularly rich in fibre.
It is sold in capsule form in pharmacies. However, make sure to respect the doses and medical recommendations.
Vegetables rich in fibre
Red beans, white beans, lentils, flageolet beans, peas, chickpeas, tomatoes, cabbage, turnips, artichokes, salsify, leek, fennel, celery, spinach and even potatoes are the main fibre-rich vegetables.
Fruits rich in fibre
Think of apples, blackcurrants, strawberries, guavas, blackberries, raspberries, currants, plums, plums, apricots, coconut, almonds, walnuts, raisins, hazelnuts, peanuts, dates and figs.
Starchy foods that are rich in fibre
Bread, especially whole wheat bread, bran or grain bread, rice, pasta and bulgur are the most important fibre-rich elements.
Share this content: