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Home » Foods rich in fiber: see what they are and the health benefits

Foods rich in fiber: see what they are and the health benefits

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A healthy diet is so powerful that it is able to prevent the onset of numerous diseases, even preventing cancer. The proper functioning of our body depends on it, combined with other practices, such as physical exercise and sleeping well, for example. To eat healthy, it is essential to talk about foods rich in fiber .

Anyone who thinks they only help those who suffer from constipation is wrong. Fibers can reduce bad cholesterol, delay the arrival of sugar in the blood (hello, diabetics!) and even help those who want to lose weight, as they are responsible for increasing the feeling of satiety, making the person eat less (but eat well! ).

This article is full of tips for those who are curious about these substances and want to include them more intentionally in their food routine. Keep reading!

How does fiber contribute to our health?

You may have heard that the gut is our “second brain”. Its functioning is independent of the first one – the official brain -, but for that, it must be well fed, and the fibers are protagonists in this process.

The digestive system is involved in digestion, absorption of nutrients and water, and elimination of waste. The more fiber a person consumes, the more it helps him complete each of these tasks.

According to the American Dietetic Association (ADA) , the daily consumption of this substance should be 20g to 35g per day for adults.

For you to understand better, let’s explain how fibers work. Well, they are divided into two groups: soluble and insoluble.

Soluble fibers are present in cereals and provide gastric emptying and intestinal transit. Insoluble fiber works with satiety and stimulates bowel movement. Can you see how both are necessary for the digestive system?

How important are fiber-rich foods for our body?

Fiber intake has several benefits. However, like any other food compound, if consumed in excess it brings harm, giving a rebound effect on the body. That is, if you include it in an exaggerated way, you are likely to develop constipation (constipation), dry stools and abdominal distension. Now, let’s know what it can help when ingested in the right amount!

Increases satiety

The secret of fiber in prolonging the feeling of satiety is related to the way it is absorbed by the body. As the process takes longer, the stomach works harder, allowing the person to stay hungry longer.

Improves intestinal transit

Fibers are true intestinal transit aids. Its consumption makes the function faster and more fluid, ensuring that the intestines work well, especially when the intake is combined with the recommended amount of water (between 2L and 33L

control cholesterol

Beta-glucan, soluble fiber present in foods such as oats, forms a soluble gel when it reaches the small intestine, which modifies the way cholesterol is absorbed. In this way, serum levels are controlled, improving cardiovascular health. The same happens in the process of fermentation of soluble fibers, mentioned in the previous topic. Combined with insoluble, they contribute to a reduction in the absorption of fats and cholesterol.

are good for the heart

The consumption of foods rich in fiber reduces the risk of cardiovascular diseases, in addition to improving diabetes and obesity, as it helps in the control of bad cholesterol .

What are the top fiber-rich foods?

In nature there are dozens of foods rich in fiber. So, if you have one option or another that you don’t like, you can always alternate your intake, creating a varied and nutritious menu that is able to meet your body’s needs. Let’s nominate some!


Oats are part of the whole grain group, like flaxseeds, and are one of the most popular and recommended alternatives when it comes to fiber! With an affordable price, it is sold in several versions, from coarse flake to flour.

The good thing about oatmeal is that it is super versatile: you can include it in the preparation of recipes, such as making beef burgers with oatmeal, or eating it with fruits, yogurts, etc.

Green cabbage

If you are a green juice fan, kale is part of your everyday life! Did you know it’s great for the gut? This vegetable has detox action, that is, it helps to de-inflame the body, ridding it of toxins and favoring their expulsion through feces.

But you don’t have to stay just in the juice, no, see? The kale is delicious sauteed and even raw, in the salad.


Plum fibers have a probiotic effect, which makes them a good ally against constipation. Those who consume it end up gaining multiple benefits, because it is rich in vitamins K and C, calcium, magnesium and potassium. It is excellent for controlling pressure and helps with immunity as well.


All types of beans have fiber, but black beans are the richest in the substance. One cup is equivalent to 50% of what should be consumed per day. In addition to them, beans are also a great source of iron and protein.


Although it is best known for its vitamin C potential, a large part of the composition of oranges is fiber! But you have to eat the pomace, because consuming only the juice you only get fructose, which is the sugar in the fruit.

Therefore, the tip is to consume the pure fruit, in slices. A good strategy is to suck an orange right after lunch, so you enjoy it and boost your iron absorption.


When creating the raw salad for the meal, don’t forget the lettuce! It is rich in cellulose, the same insoluble fiber found in broccoli and kale, both great for facilitating intestinal transit.

Whole Foods

Foods like bread and rice, which are part of the routine, are poor, nutritionally speaking. To make them more functional, it is necessary to adopt the integral version, which has a higher concentration of fibers. That goes for pasta too!

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