Different types of fiber and how to add them to your dishes
Dietary fiber is nothing other than the portion of a food that is partially digested by our body or that is not digestible. Although fiber as a whole offers great advantages, they depend greatly on the type of fiber you consume, for that reason, below we will show you the different types of fiber and how to add them to your dishes to obtain their benefits.
Types of fiber and their effects on the body
Basically we can distinguish two types of fiber according to its solubility in water, that is, soluble and insoluble fiber. Although many foods have a mixture of both types of fiber, we can differentiate their effects on the body and the ingredients that concentrate their presence.
Soluble fiber includes gums, pectins and mucilages and its main effect on the body is to retain water and thus delay the digestion and absorption of nutrients from the stomach to the intestine.
This effect can be very useful when we seek to reduce the feeling of hunger, lower the glycemic index of a meal, control the level of glucose in the blood or prolong the arrival of energy to our body. That is, this type of fiber is useful in diabetics, in people who want to lose weight and also in athletes.
On the contrary, insoluble fiber does not retain water and accelerates intestinal transit, dragging food through the digestive system and increasing the volume of stool.
Among the insoluble fibers are cellulose, lignin and hemicellulose, which are especially useful in reversing or preventing constipation and its consequences, among which are the increased risk of suffering from diverticulosis, hemorrhoids and colon cancer.
Both types of fiber are useful to reduce cholesterol levels and to control appetite, so it is recommended that due to their varied and different effects, proportional amounts of the two types of fiber that we have named are included in the diet, reaching about 25-30 grams per day of total consumption.
How to add soluble and insoluble fiber to our dishes
Although fruits, vegetables, cereals and legumes have variable amounts of both types of fiber, we can distinguish the following food sources depending on the type of fiber, to add both to the diet:
- Soluble fiber: it is found mainly in legumes, nuts and seeds, but also in most fruits and vegetables, especially strawberries, apples, oranges, broccoli, carrots and onions.
- Insoluble fiber: its main source is the skin of the fruit and the outer layer of whole grains, so we can obtain this type of fiber from whole grains, wheat bran and some vegetables or fruits, especially if they are consumed with your skin.
Taking into account the above, we can say that good dishes to add soluble fiber to the diet are:
- Níscalos with fleur de sel and rosemary with barley: especially since the latter cereal is a good source of soluble fiber.
- Whole grain banana bread with seeds and nuts: it includes apple, banana, oatmeal, various seeds and nuts.
- Warm Broccoli Salad with Poppy Seed Dressing: Because it includes vegetables and seeds.
- Curry lentil tacos: which incorporates legumes and various vegetables.
And to add insoluble fiber to the diet we can prepare the following recipes:
- Whole wheat bread: which includes wheat bran rich in this type of fiber.
- Spring quinoa salad with asparagus and strawberries: because it incorporates a whole grain such as quinoa and vegetables with their skin such as asparagus, strawberries or beans.
- Fresh fruit salad, pipes and dried apricots: because it includes a variety of fruits with skin and dried apricots, which, like other dehydrated fruits, are a great source of insoluble and soluble fiber.
- Easy rye bread: in this dish we find insoluble fiber derived from whole wheat flour and whole rye flour.
With these dishes and the data given above, you can add the different types of fiber to your diet depending on the needs of your body.