Dietary fiber – the way to a balanced stomach
Many people know that dietary fiber is healthy and good for the body. But what exactly is dietary fiber ? What do they do for the body? How many should you have per day? And which foods contain dietary fiber?
Get the answers here:
What is dietary fiber?
Dietary fibers are particularly coarse carbohydrates. They differ from regular carbohydrates by passing through the system relatively undigested. Dietary fibers are not fattening as they are converted into energy (calories).
Why should you eat dietary fiber?
A diet rich in dietary fiber helps to ensure good digestion and a longer feeling of satiety. Dietary fiber helps quench unnecessary hunger and can help keep your blood sugar more stable. Several studies also show that dietary fiber has a positive effect on cholesterol levels and helps to prevent several lifestyle diseases, e.g. cardiovascular disease, type 2 diabetes and certain cancers.
Two types of dietary fiber
- Soluble dietary fiber binds water to itself, and causes the food to fill up more in the stomach, which prolongs the feeling of satiety. This is, for example, oats, rye bread, fruit and carrots.
- Insoluble dietary fiber cannot dissolve in water, but absorbs a lot of water. These fibers increase the speed of digestion, which gives a well-functioning digestion, but a not so long feeling of satiety. This is, for example, unpolished rice and wheat products.
Which foods contain dietary fiber?
There is a long list of sources of dietary fiber, here are some of them:
- Rye bread
- Coarse pasta
- Fresh and dried fruit
- Rough vegetables like broccoli and carrots
How much dietary fiber should you eat?
It is recommended that you eat between 25-35 grams of dietary fiber per day.
Consuming too much dietary fiber can lead to poorer absorption of the food and thus poorer absorption of nutrients.
Remember to drink a lot of water if you eat fiber-rich food, as dietary fiber absorbs a lot of water.
(Sources: netdoktor.dk, altomkost.dk, sundhed.dk)