Let’s take a closer look at the different types of fiber, their health benefits, and which foods to eat to get more of them every day.
What are dietary fibers?
Fiber is a plant substance that our body does not fully digest. It is found mainly in fruits, vegetables, whole grains, legumes and nuts. There are two types of fiber: soluble fiber and insoluble fiber.
Soluble fiber mixes with water to form a kind of gel in the intestine. It is found in foods such as apples, avocados, citrus fruits or legumes. It is particularly beneficial for the heart, as it helps reduce cholesterol levels in the blood. It is also useful for stabilizing blood sugar by slowing the absorption of carbohydrates, an asset for people with type 2 diabetes.
Insoluble fiber, on the other hand, does not dissolve in water. This fiber adds bulk to stool, making it easier to pass through the intestines. It is mainly found in whole grains, leafy vegetables, and some seeds. It is particularly effective in preventing constipation and promoting good digestive health.
The benefits of fiber
Including enough fiber in your diet provides many benefits:Improved digestion: Fiber helps maintain regular bowel movements and feeds the good bacteria in the gut, contributing to a balanced microbiome.
Weight Control: High-fiber foods keep you fuller longer, helping you manage your appetite and maintain a healthy weight. Plus, these foods are often lower in calories.
Cardiovascular protection: Soluble fiber, in particular, reduces blood cholesterol levels, thereby decreasing the risk of heart disease.
Blood sugar regulation: By slowing the absorption of carbohydrates, fiber helps better control blood sugar levels, a significant benefit for people with diabetes.
Reduced risk of chronic diseases: A diet rich in fiber is associated with a reduced risk of developing certain cancers, such as colon cancer, as well as cardiovascular disease, type 2 diabetes, and even obesity.
How to increase your fiber intake?
Increasing your fiber intake is easier than you might think and can be done by incorporating a few simple changes to your diet. A good first step is to focus on fruits and vegetables , which are real treasures of fiber. For example, our Crunchy Fruits, freeze-dried fruits, retain all the fiber and essential nutrients of fresh fruit. They offer a convenient, crunchy and delicious alternative to enriching your diet with fiber while enjoying a healthy snack.
Next, it's a good idea to replace refined products like white bread with whole-grain versions. Opting for whole-grain bread, brown rice, or whole-grain pasta can significantly increase fiber intake while still benefiting from the other nutrients found in whole grains.
Legumes , such as chickpeas, lentils or beans, are also an excellent source of fiber. In addition to their high protein content, they are a valuable addition to a balanced diet. Incorporating these foods into your meals can have beneficial effects on digestion and satiety.
Finally, consider enriching your dishes with nuts and seeds , such as flax seeds, chia seeds or walnuts, which are excellent sources of fiber. In addition to this, they provide essential fatty acids, which makes them great allies for your health.
When you’re shopping, it’s also helpful to check nutrition labels. Choosing products that are high in fiber will make it easy to supplement your daily intake without any effort. These small changes can really transform your diet and help you take better care of your health.
Eating a high-fibre diet isn’t that complicated, and it can have a significant impact on your well-being. By incorporating a variety of foods like fruits, vegetables, legumes and whole grains into your daily diet, you’ll improve both your digestion and your overall health. And with our Crunchy Fruits, you have a simple and tasty option to boost your fibre intake, while enjoying the pleasure of the crunchy texture and benefits of fresh fruit, without compromising on essential nutrients.