Despite the official recommendations of ANSES which recommend 25 to 30 grams of fiber per day, reality in France is quite different. “”We are rather around 15 to 20 g on average of fibers consumed in adults, which is below the real needs of the body “ Confirms Amélie Curpain, dietician.
Dietary fibers are however essential for digestive health, but also for many other functions of the body.
What are the benefits of fibers?
There are two types of fibers: soluble fibers, which “form a viscous gel in the intestine and slow down the absorption of glucose and cholesterol” and insoluble fibers, which “increase the volume of stools and accelerate transit”.
All fiber -rich foods contain these two categories, but one is often more present than the other depending on food. The interest of varying food sources then becomes obvious to benefit from all their benefits.
In addition to digestive comfort, fibers participate in weight control. “”They have a satietogenic effect, therefore interesting for the management of food intake “ Indicates our expert.
They also play a major role in the balance of the intestinal flora. “”The fibers feed the good bacteria of the intestinal microbiota, a central actor of our immunity “.
What foods to consume to reach 25 g of daily fibers?
To fill this lack without upsetting your diet, you have to know the good food families.
“”Fruits and vegetables, legumes, whole grains, oilseeds and seeds are the pillars of a fiber -rich diet“specifies Amélie Curpain.
Legumes such as chickpeas, lenses or red beans are preferred. “”They are very rich in fiber, but also in protein and minerals“She underlines.
On the cereal side, oatmeal, complete wheat or wheat sound are to be consumed regularly, just like complete starchy foods: complete pasta, full rice, buckwheat or quinoa.
Seeds, small supplements to sprinkle in its preparations
Even easier, the dietician recommends certain seeds, to simply sprinkle on her dishes. “”Linen, Chia or Psyllium seeds represent a simple and very effective addition. These are ingredients that can be sprinkled in soups, yogurts, salads or even pancakes “.
Another little -known but very efficient tip: the yeast of sequins. “”It is very rich in fiber, protein, vitamins of group B, and very little caloric. It is easily found in organic or online shelves“She still recommends.
Finally, dried fruits and almond, hazelnut or grated coconut powders are good supplements. “”Even if their calorie intake is a little higher, the quantities used remain negligible, especially when it comes to boosting your fiber consumption“.
Even the choice of flours can make the difference. “”Opt for complete or semi-complete flours instead of white flour“Recommended the dietician again.
The right reflexes to increase its contributions without inconvenience
So yes, it is important to increase your fiber intake, but not just how.
“”Going too quickly from a poor diet to a diet very rich in fiber can cause digestive disorders“Prevents Amélie Curpain.
You have to go gradually, to leave the body time to adapt. One of the keys to success is regularity and diversity. Integrate a little chia seeds in its breakfast, replace a portion of white rice with a quinoa at lunch, sprinkle a yeast yogurt of beer at dinner … So many simple gestures, distributed during the day, which will allow you to easily reach the 25 grams recommended.