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To the dietary fibers have occupied a prominent position due to the results published in recent scientific studies that demonstrate the beneficial action of these nutrients on the body and the relationship between their consumption in adequate quantities and the prevention of diseases.
Dietary fiber and eating habits
A worrying fact, when analyzing the eating habits of the Brazilian population, is that, in general, there is a low intake of foods that are sources of fiber, especially in large urban centers where the rush of everyday life negatively influences people's lifestyles, contributing to greater consumption of refined products, less frequency of natural foods in the diet and the replacement of home-cooked meals with quick snacks, most of the time fatty and unbalanced.
The presence of insufficient amounts of fiber in the diet, over a long period of time, can contribute to the onset of chronic diseases, such as constipation, cardiovascular diseases and bowel cancer. The increase in the occurrence of these diseases justifies the importance of meeting the daily fiber recommendation (25 to 30 grams for a healthy adult) in order to reduce the risk of developing such pathologies.
The food industry, taking advantage of the opportunity, has invaded supermarket shelves with several fiber-enriched products, aiming to meet the growing demand of individuals interested in resuming healthy habits. When faced with a large number of products, it is common to have questions, such as:
What should I choose? Why should I increase my fiber intake? How can I get the recommended daily amount of fiber by eating natural foods?
Definition of dietary fiber
To help you understand the subject better, let's start with the definition of fiber! Dietary fiber is a component of the walls of vegetables that is not digested by the enzymes of the human digestive system, so it does not provide calories. These nutrients belong to the carbohydrate group, falling into the category of polysaccharides (complex carbohydrates).
See the table below for a summary of the types of fiber, the best food sources and their main actions in the body:
Classification Types Sources Actions
Soluble Fibers Pectin Gums Mucilage Beta glucan Hemicelluloses (some) Fruits Vegetables Oats Barley Legumes (beans, lentils, soybeans, chickpeas) · Delay in glucose absorption
- Reduction in gastric emptying (greater satiety)
- Decreased blood cholesterol levels
- Protection against bowel cancer
Insoluble fiber Lignin Cellulose Hemicelluloses (most) Vegetables Wheat bran Whole grains (rice, bread, toast) Increased fecal mass
- Stimulating good intestinal function
- Prevention of constipation
Click here and also see examples of the main foods that are sources of fiber, with the respective amounts of the nutrient per serving. This guide will help you choose the right foods in order to reach the daily fiber recommendation.
Dietary Fibers.
However, despite the beneficial effects of fiber on the body, high doses are not recommended, as excess can negatively interfere with the absorption of minerals, especially calcium and zinc.
To increase your fiber intake, gradually include food sources in your diet.
mentioned in the tables. Also remember to drink more liquids (8 to 10 glasses per day), thus allowing the fibers to play their role better and the digestive system to adapt to the new situation.
Bibliographic References:
Cândido, LMB & Campos, AM. Foods for Special Purposes: Dietary. Varela Bookstore. São Paulo, 1996.
Mattos, LL & Matins, IS. Dietary fiber consumption in the adult population. Rev Saúde Pública. 2000; 34 (1): 50-55.
Pourchet-Campos, MA. Dietary Fiber. In: Dutra-de-Oliveira, JE & Marchini, JS. Nutritional Sciences. Sarvier. São Paulo, 1998. p. 208-15.
