Do we eat enough fiber?

What is fiber and what is it for?

Fibers are polysaccharides found in plant-based compounds. There are two types of fiber: soluble and insoluble. The former dissolve in water and intestinal fluids, forming a gel-like substance that aids digestion. Insoluble fibers, on the other hand, do not dissolve in water and pass through the intestinal tract unchanged.

What foods contain fiber?

Oats, barley, whole grains, legumes, apples, and vegetables are high-fiber foods.

What are the benefits of eating fiber?

Fiber not only plays a crucial role in digestion and regulating intestinal transit, but also has a beneficial effect on diabetes control. Here are the main benefits of fiber intake:

• They increase the satiety effect and therefore help prevent obesity and aid weight loss;
• They help reduce blood cholesterol (hypocholesterolemic effect);
• They have a preventive effect on the development of cardiovascular diseases as well as the appearance of cancer, especially colon cancer. [1] and [2]

Is it true that most of the fiber in fruit is in the skin?

Yes. The fiber content of fruit varies depending on its type and is influenced by the consumption of the peel, as this is where the fiber content is highest. The high fiber content of fruit allows for slower absorption of sugars (disaccharides), which helps regulate blood sugar levels (glycemia). [3]

What is the recommended daily dose?

The recommended dose is the intake of at least 25 g of fiber per day.

How many of us comply with this recommendation?

The document with the American nutritional recommendations for the years 2020-2025 states that more than 90% of the American population does not consume the recommended daily intake of fiber. [4]

How can I increase my fiber intake in my daily life?

Here are some tips:

• Replace the consumption of pasta, bread and rice with their wholegrain versions;
• Choose fruit with skin as a dessert at meals or as a snack;
• Including a greater number of legumes in the diet, such as beans, peas and lentils;
• Increase your consumption of leafy vegetables, for example, by eating salad at mealtimes;
• Opting for fiber-rich meals like izzee.

Since much of the population doesn't consume enough fiber, and there are simple ways to increase your fiber intake in your daily life, I challenge you to do so. This will reap countless health benefits.
 
 

References: 

[1] Pnpas. (2020). Fiber • PNPAS. Healthy Eating . https://alimentacaosaudavel.dgs.pt/nutriente/fibra/

[2] Harvard Health. (2015, February 17). Making one change — getting more fiber — can help with weight loss . https://www.health.harvard.edu/blog/making-one-change-getting-fiber-can-help-weight-loss-201502177721

[3] Portuguese Nutrition Association. Harvest knowledge. E-book no. 45. Porto: Portuguese Nutrition Association; 2017.

[4] U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020–2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov.