Good for regulating transit, keeping the figure, warding off cardiovascular and inflammatory diseases, fibers have real advantages. Unfortunately, we are not consuming enough.
From plants, fibers are complex carbohydrates essential for the regulation of intestinal transit. Soluble fiber forms a viscous gel on contact with water that slows down the passage of food through the digestive tract and allows its nutrients to be extracted.
EFSA (the European Food Safety Authority) recommends a daily intake of 25g of fiber per day for proper bowel function.
Beyond the recommended intake, fiber also plays a role in preventing the risks of metabolic syndrome (cholesterol, hypertension, blood sugar disorder) but also heart disease, diabetes, obesity and certain types of cancer. By producing organic acids which ferment,they protect the colon from bacteria, pathologies and inflammatory diseases.
Insoluble fibers, they prolong the effect of satiety, because they swell to absorb the water contained in the intestines. They decrease the speed of food digestion and reduce the exposure of the body to food toxins. In fact, the fiber that is not digested takes with it waste and excess fat.
As a bonus, they slow down the glycemic response (and the resulting fat storage) and thus help maintain weight.
In this video, I will be sharing with you 10 foods that contains high grams of fibre.
Cinnamon is the queen of high fiber spices because it contains 52 g of fiber per 100 g of spices. Cumin, curry, pepper, ginger are also spices rich in fiber.
They contribute little to our intake because we do not consume them in large quantities. However, do not hesitate to sprinkle your dishes with them, because they have many other nutritional virtues (anti-oxidants, anti-infectives, etc.). A
2, Wheat bran
Wheat bran is the champion of high fiber foods, all categories combined. It provides on average 25 g / 100 g of fiber against 15 g for oat bran.
Wheat bran is rich in insoluble fiber which helps fight constipation, while the soluble fiber in oat bran helps to feel full and control blood sugar. The oatmeal (10.6 g / 100 g), the wholemeal bread (7 g), the muesli (7 g) are also easy to incorporate into your daily diet.
In terms of its composition, coconut is closer to its cousins the oilseeds than to fresh fruits. In addition to being an interesting source of fiber with its 14.5g, it also provides minerals such as iron, manganese or copper.
Its dried version contains more fiber than the fresh version, so do not hesitate to sprinkle your dishes with coconut. In curry with vegetables and rice or in a flan, you will not be able to resist it.
In oleaginous fruits, the palm goes to almond. Consume it preferably with its skin and organic because, whole, it contains 12.6g of fiber. Very high in calories but with a real nutritional value, they should be consumed in small quantities. Also think of pecans (10g / 100g) and hazelnuts (8.5g / 100g).
5, Black olive
A pillar of Mediterranean cuisine and the Cretan diet, the olive no longer has to prove its benefits. Rich in fiber, it also has a high lipid content. Thanks to its monounsaturated fatty acids and antioxidants, the olive is a real ally against bad cholesterol and cardiovascular diseases.
6, Dried figs
To benefit from the fibers naturally present in fruits, dried fruits are essential. And contrary to popular belief, it is not the prune the champion, but the fig. Dried figs provide 11.4g of fiber per 100g of dried fruit, while dates contain 8g of fiber per 100g of fruit, prunes “only” 5.8g / 100g, and dried apricots 5.7g / 100g.
Blackcurrant is the fruit richest in fiber with its 7.8 g / 10 0g. In summer, we take the opportunity to refuel this bay with strong antioxidant power. Other wild fruits such as currants (7.4 g / 100 g), raspberries (6.7 g / 100 g), and blackberries (6.6 g / 100 g) are also a source of fiber and especially of delicacies!
8, Dried beans
In addition to being rich in fiber, beans (red, white, black) contain iron and vitamin B9 recommended for pregnant women . Red and white beans contain more than 7g of fiber per 100g of beans and a little less for whites.
Pulses, in general, are rich in soluble fiber and help fight bad cholesterol: 100 g of split peas contain 10.6 g of fiber, 100 g of chickpeas 4.6 g of fiber, 100 g of lentils 4, 6 g of fiber.
9, Dark chocolate
Dark chocolate, which contains cocoa paste, is also rich in polyphenols (anti-oxidants), magnesium and good news in fiber (7-11 g / 100 g). No question of going for milk chocolate which contains very little (2 g) and even less for white chocolate (0.4 g). Prefer a good organic dark chocolate with at least 70% cocoa to benefit from all its benefits and treat yourself.
The vegetables are low in calories and high in fiber. Topping the list are avocado, peas and artichoke which contain between 5 and 7g of fiber per 100g of vegetables. For a balanced meal, always combine your vegetables with cereals. You will thus benefit from all the necessary nutrients and diffused energy throughout the day.