To the fibers are substances present in foods and are part of the group of carbohydrates. Although our body is not able to absorb them, they perform very important functions for our health. So, check out the list we prepared with the foods rich in fiber, as well as their main functions in our body.
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What are fibers and what are their functions?
Fibers are a type of carbohydrate, but they are not absorbed by our body. That's because we don't have enzymes (proteins) capable of breaking them down so they can be absorbed like amino acids, sugar and fat, for example.
In this way, we consume foods rich in fiber, they pass through our entire tract gastrointestinal tract, exert their benefits, especially in the stomach and intestine, and are then excreted in the feces.
Functions of fibers
Fibers help in intestinal functioning, as they help in the formation of feces. While soluble fibers add weight and promote better-formed stools, insoluble fibers increase the speed of intestinal transit and prevent constipation (restricted intestine).
Another fundamental role of fibers is in weight control, as they are excellent for increasing satiety and, therefore, there is less need to make new meals.
They also “kidnap” cholesterol molecules in the intestine and therefore control their blood levels. In addition, fibers still help control blood sugar, preventing large elevations in blood sugar levels.
Foods where you can find more fiber
- Oat
In 100 grams of oats there are 9.5g of fibers, that is, it is an excellent option. You can include oats on top of fruits, in vitamins or prepare a delicious porridge with cinnamon to increase.
- Bean
Beans are a darling of Brazilian cuisine, and one of the main responsible for the fiber intake of people in the country. In 100g of beans there are 7.06g of fibers. Therefore, it is a food that must be consumed daily.
- cassava
In 100 grams of cassava, you find 2.7g of fiber. This root is a great option for breakfast or dinner. You must add a food source of protein to complement the meal with cassava, so use eggs, cheese, meat or chicken.
- Orange
Orange is a delicious and nutritious fruit, which contains 2.02g of fiber in 100g. In that sense, it's important that you consume the fruit completely, including the pomace, which is where the fibers are most concentrated.
You can check the amount of fiber and other nutrients clicking here and accessing the Brazilian Table of Food Composition, which was prepared by USP.
