The importance of fiber & Say yes to high-fiber foods


Fiber has a fibrous structure and forms the woody cell walls which preserve the consistency of grains (e.g. cereals), vegetables and fruit.

Fiber has no calories, since the digestive enzymes cannot break them down.

However, they participate in many functions necessary for the preservation of the health of our organism.

Types of fiber:

Insoluble fiber: composed of cellulose, hemicellulose and lignin and found mainly in cereals and vegetables. It absorbs large amounts of water, increases bowel movement and fights constipation.

Soluble fiber: pectin, gum and mucilage, found mainly in fruit and pulses. It creates a kind of gel in the intestine, where it is fermented and involved in controlling the absorption of certain nutrients (sugars and fats). In particular, fiber containing pectin and gum manages to reduce the absorption of fatty substances, such as cholesterol. In addition, pectin reduces glucose absorption, reduces the body’s need for insulin and helps to prevent diabetes.


How much fiber do we need every day?

For adults, the recommended daily intake of fiber is 25-30 grams, enough to regulate intestinal function, prevent constipation and other serious intestinal problems (e.g. irritable bowel syndrome, diverticulitis, colon cancer, hemorrhoids).

Fiber helps to regulate body weight

This is due to the fact that fiber plays an important role in controlling hunger, since their volume increases when they reach the stomach, rapidly giving you a feeling of fullness. In addition, fiber also contributes to reducing the absorption of dietary fat.

The amount of fiber differs depending on the type of food.

The systematic daily consumption of a variety of foods rich in fiber (fruit, vegetables, cereals, pasta, pulses) is the best recipe for fighting and preventing a wide range of health problems.

Of course, it is important not to overdo it, since excessive fiber intake can reduce the ability of the body to absorb certain basic minerals (iron, calcium, zinc) present in food and some medicines, creating gas in the intestine.

Foods richest in fiber (Content per 100g)

  • Wheat flakes (All Bran) 15g
  • Raw artichokes 10g
  • Boiled artichokes 7.8g
  • Oat 6.6g
  • Dried plums 6.1g
  • Whole wheat bread 5.8g
  • Peas 5.6g
  • Dried beans 5g
  • Dried figs 5g
  • Strawberries 3.8g
  • Carrots 3.7g
  • Kiwi 3.4g
  • Cabbage 3.3g
  • Whole wheat pasta 3g
  • Apples 2.7g
  • Fresh figs 2.5g
  • Pears 2.4g
  • Oranges 2.4g
  • Onions 2.1g
  • Bananas 1.8g
  • Black rice 1.7g
  • White bread 1.6g
  • Lettuce 1.53g
  • Fresh plums 1.5g
  • Tomatoes 1.1g
  • Potatoes 1g