We often take the time to take care of our skin, our hair, our nails; but rarely from our gut. Yet he has the right to his place in all of this!
Did you know that in medicine, the small intestine is considered the second brain in our body? He is so intelligent that more and more researchers are looking at this organ which, unrolled, would be the size of a football field. Yes, you read that right. But it can be fragile like all parts of our body, which is why it is important to preserve it, pamper it and cuddle it.
Why am I telling you about this organ when the main subject is fibers you will tell me. These are the NUMBER 1 treatment for your second brain, ladies and gentlemen. You will quickly understand by reading the following.
1- What is dietary fiber and what is it used for?
I'll make the definition simple for you. Dietary fiber is a part of a food made up of carbohydrates that cannot be fully digested by the body. It is extremely important but not consumed enough. You should consume an average of 25 to 30g minimum of fiber per day. The French only eat 20g on average, Canadians 15g so the Japanese would be on the podium in the world for fiber consumption.
Fiber is essential in your diet, but why?
- They delay the absorption of carbohydrates thus preventing fatigue. For people with diabetes it is an ideal food.
- They reduce "bad" blood cholesterol, which is why they play a major role in the prevention against cardiovascular diseases: type 2 diabetes, too much cholesterol in the blood, hypertension, etc ...
- They also play a role in obesity. Fiber allows for faster satiety and helps manage satiety (I explain why below).
- They fight against constipation
For me the role that will follow is probably the most important:
- they have a prebiotic effect (see: article Prebiotics and Probiotics, the inseparable couple) because they will stimulate the growth of intestinal bacteria.
Warning ! There are two kinds of fiber that have different properties and behave differently in the gut.
2- soluble and insoluble fibers
INSOLUBLE FIBERS : As they move through the intestine, they will absorb the water they come across. They will behave like a sponge. Insoluble fiber will increase the volume of stools hence their laxative power. They help slow digestion and this is where their other power, that of satiety, comes into play.
SOLUBLE FIBERS : they will create a protective gel that will line the wall of the intestine, creating a barrier that slows the absorption of carbohydrates.
Fiber doesn't influence blood sugar, it just helps control it.
These are the soluble fibers that contain prebiotics, which help the growth of probiotics and support the protective intestinal flora against bad bacteria (see article: article Prebiotics and Probiotics, a source of inspiration)
3- Where are these fibers found?
* the stars will indicate the richest foods in their categories.
INSOLUBLES FIBERS | SOLUBLES FIBERS |
Wheat / oat bran and cereals | Fruit and vegetable pulp = pectin * Vegetables: peas, artichoke, spinach, cabbage, parsnip. * Fruits: apple, plum, apricots and red fruits (currant, strawberry, raspberry, blackberry, blueberry). |
Vegetable and Fruit Skin | Nuts |
Whole grains (bread, pasta, rice = wholemeal) The fibers are in the husk of the cereal. The more unrefined the flour, the richer it will be in fiber. Pay attention to the T (for example T45 very refined, but T80 whole flour therefore less refined).
| oats |
Dried fruits Prune, fig, grape. | Seeds |
Dried vegetables = legumes * White beans, split peas, chickpeas. | Sea algae contain between 30 and 50g of fiber per 100g of seaweed, which is more than the recommended fiber rate per day. |
4 - Easy-to-use advice
After the theory, practice. After the effort, the comfort.
Here are several ways to include high fiber foods in your daily diet without spending hours in the stove.
BREAKFAST : prepare a bowl of cottage cheese / yogurt / milk (cow, fine, soy, etc ...) as you wish + whole wheat cereals + a handful of mixed nuts / hazelnuts / fines / macadamia nut + a tablespoon of honey.
LUNCH : a plate of green lentils accompanied by a piece of meat or fish and rice if you wish.
APERITIF : a delicious chickpea hummus with tortilla chips.
DINNER : cauliflower or broccoli gratin. As a starter, a seaweed salad very easy to find in Japan.
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