Focus on foods rich in fiber, which should no longer be skipped from the plate.
Fiber: the key to intestinal well-being
Bloated stomach ? Acid reflux? Constipation or frequent diarrhea? Your diet may be too low in dietary fiber, causing an intestinal imbalance. Because yes, the latter play a vital role in digestion, by contributing to the regulation of transit.
As a reminder, fiber is a set of carbohydrates from plants, which are not digested by digestive enzymes. This means that after traveling through our intestines, they reach the colon, where the microbiota is located. Also nicknamed “intestinal flora”, it contains numerous organisms (bacteria, yeasts, fungi and viruses), which when they live in perfect harmony, help to strengthen our immune system. And the fibers in all this? They are used precisely to feed all these beautiful people, with the effect of keeping us in good health.
Also, they are known to prevent diabetes, cholesterol and cardiovascular diseases. Some studies show that eating enough fiber can reduce the risk of developing colon cancer.
There are also two families of dietary fibers.
Read: Everything you need to know about fibers
The different types of fibers
You may have heard of soluble and insoluble fiber? These are, in fact, two kinds of fibers with very distinct functions.
The first are called “soluble” because they disintegrate in water, forming a sort of gel. Their role ? Limit the absorption of fats and slow down that of carbohydrates. They thus help to prevent cholesterol, while regulating the body’s blood sugar level. They are found in fruits, vegetables and seeds.
Insoluble fibers, on the other hand, do not dissolve in water, but will, on the contrary, absorb it. They therefore promote the feeling of satiety, while regulating transit. The main sources of insoluble fiber are whole grains, fruit skins, oilseeds, legumes, certain vegetables including cauliflower and spinach.
Is there a risk of eating too much fiber?
Since our current diet focuses heavily on meat and dairy products, we tend not to consume enough fiber. In the long term, this deficiency can lead to higher risks of cardiovascular disease, type 2 diabetes and cholesterol. Conversely, consuming high amounts of fiber is not harmful to the body. However, this can be stressful for the intestine, which will be over-stressed and cause undesirable effects (bloating, flatulence, diarrhea or constipation).
In order to avoid these inconveniences, it is recommended to gradually increase your daily fiber intake.
When to avoid fiber?
When you suffer from irritable bowel syndrome, Crohn’s disease, or before a medical examination, you may be required to follow a so-called “residue-free” diet. This involves adopting a diet almost devoid of fiber and low in lactose. This helps reduce the amount of stools and cleanse the colon.
This very restrictive diet only lasts a few days, as it can lead to constipation and deficiencies in the long term. It must therefore always be done under medical advice and supervision.
How to consume fiber daily?
For an adult, it is recommended to consume 30 g per day, with an equal distribution between soluble and insoluble fiber. Indeed, the two families complement each other, it is essential to consume them both. To do this, it is best to diversify the sources of fiber in your diet as much as possible. We can thus draw from the different families of foods which have them and integrate them daily into meals.
Take, for example, the reflex to add legumes and seeds to dishes, and even desserts. Speaking of sweet, use wholemeal flours, rather than white flours, which are lower in fiber, for baking. In general, whole grains are preferred, including in bread, pasta or rice, because they contain almost double the fiber compared to their refined versions. Also consider enriching your snack with dried fruits and oilseeds. This is one way to ensure you get enough fiber for the day.
Finally, we often hear that we must eat fruits and vegetables raw to get the most out of their nutrients. However, the insoluble fibers they contain can irritate the intestine if they are ingested in too large a proportion. It is therefore recommended to alternate between raw and cooked products, in order to avoid suffering digestive disorders.
Here are the top foods richest in fiber*, and some recipes to inspire you.
* All values quoted are per 100 g. Source: ANSES
Cereals are foods rich in fiber
© fcafotodigital/Getty Images
Most cereals are fairly well supplied with fiber. 100 g of wheat bran provides up to 42 g of fiber, while the content of spelled, oats and durum wheat is around 11 g. Whole grain products such as bread (5 g), rice (6.1 g) and cooked pasta (3.3 g) are also a source of fiber.
Quinoa, pomegranate, cauliflower and seeds salad
© Jean-Claude Amiel
Discover the recipe for Quinoa, pomegranate, cauliflower and seeds salad
Soba noodles with shrimp
© Photography and styling: Lieke Heijn / Pim Janswaard – Cameron studio
Discover the recipe for Soba Noodles with Shrimp
Oat squares, banana, buckwheat honey
© Gunda Dittrich
Discover the recipe for Squares of oats, banana, buckwheat honey
Fruits are foods rich in fiber
© Claudia Totir / Getty Images
Fruits rich in soluble and insoluble fiber which promote transit, are perfect in a healthy diet. While all fruits are good for health, apples, strawberries, pears, grapes and citrus fruits are rich in pectin, a soluble fiber which has an influence on cholesterol levels. The good reflex is to consume them with the skin, because it is rich in fiber.
Grilled grapefruit, vanilla and thyme
© Carrie Solomon
Discover the recipe for grilled grapefruit, vanilla and thyme
Peasant apple pie
© Valéry Guedes
Discover the recipe for Peasant Apple Tart
Citrus and pear salad
© Marjolaine Daguerre
Discover the recipe for Citrus and Pear Salad
Nuts and dried fruits are foods rich in fiber
© Pinkybird/Getty Images
Did you know ? In addition to being rich in protein and omega 3, nuts contain a significant amount of fiber. The champion of the category is the almond with skin (12.5 g). Then come the hazelnuts (11.6 g) and roasted pistachios (10.1 g). Choose them with their skin and without salt, to benefit from all their nutrients. As for dried fruits, turn to peach (14.3 g), banana (9.9 g) and fig (9.7 g), which are excellent for your health.
Vegan almond and sesame butter
© Jean-Claude Amiel
Discover the recipe for Vegan Almond and Sesame Butter
Seed granola
© Jean-Claude Amiel
Discover the seed granola recipe
Legumes are foods rich in fiber
© fcafotodigital/Getty Images
On average, a dried vegetable is composed of 9.3 g of fiber per 100 g of food, when cooked. The top of the ranking is occupied by green flageolet (16.5 g), followed by coconut beans (15.8 g) and white beans (13.8 g). Lentils and chickpeas contain 8.45 g and 8.2 g respectively. Another advantage of legumes: they slow down the absorption of fats, lower cholesterol levels and prevent diabetes.
Almond and granola hummus
© Carrie Solomon
Discover the recipe for Hummus with almonds and granola
Chakchouka gratinated with eggs and red beans
© Valéry Guedes
Discover the recipe for Chakchouka gratinated with eggs and red beans
Coconut bean soup
© Danièle Gerkens
Discover the recipe for Coconut Bean Soup
Vegetables are foods rich in fiber
© The Picture Pantry / Getty Images
As with fruits, vegetables are the go-to reflex to stock up on fiber. Cooked artichoke (8.3 g), cooked peas (5.8 g), or cooked parsnip (3.6 g), are among the vegetables richest in fiber, both soluble and insoluble.
Cauliflower with crispy chickpea and quinoa curry
© Carrie Solomon
Discover the recipe for Curried Cauliflower, Crispy Chickpeas and Quinoa
Roasted parsnip veloute with garlic and cream
© Valéry Guedes
Discover the recipe for Roasted Parsnip Velouté with Garlic and Cream
Seeds are foods rich in fiber
© BURCU ATALAY TANKUT / Getty Images
Chia seeds (34.4 g) and flax seeds (27.3 g) are foods high in soluble fiber. We also notice that when they are mixed with water, they “gel”. Next come sesame seed (14.9 g), poppy (14.8 g), alfalfa (7.9 g) and sunflower (6.4 g).
Apple cinnamon chia pudding
© Rabia Combet
Discover the recipe for apple-cinnamon chia pudding
Scandinavian bread with seeds
© Anne Bergeron
Discover the recipe for Scandinavian Seed Bread
Cocoa is a food rich in fiber
© fcafotodigital/Getty Images
Good news, in addition to magnesium and antioxidants, cocoa has a large amount of fiber (29.5 g). A bar of 70% dark chocolate contains 12 g of fiber, almost as much as almonds. Eating dark chocolate is therefore as good for morale as it is for health. However, we consume it in moderation, because it remains very high in calories (around 570 kcal/100 g).
Sugar-free cocoa brownie
© Valéry Guedes
Discover the recipe for sugar-free raw cocoa brownie
Cashew milk with cocoa
© Valéry Guedes
Discover the recipe for cashew milk with cocoa