Fibers are carbohydrates, but not like the others… Yes, dietary fiber are not digested or absorbed in the small intestine. “When you look at product labels, you notice that they don’t “give” energy (in kcal, on your product labels) unlike other macronutrients (proteins, lipids, etc.). On the other hand, they still play an essential role in maintaining your health because foods containing fiber are rich in antioxidants, vitamins and minerals” develops Charles Brumauld, dietician-nutritionist and creator of the podcast In the pear!
What are the properties of fiber-rich foods?
It exists different types of dietary fiber. They are classified according to their solubility in water and do not have exactly the same properties:
> Soluble fibers form a viscous gel on contact with water. This gel helps prevent constipation, by facilitating the sliding of residues.
> Insoluble fibers, unlike the previous ones, absorb and swell with water on contact. They stimulate the transit more than soluble fibers.
“In real life, most high fiber foods contain both soluble fiber and insoluble fiber. For example, the flesh of fruits (apples, pears, grapefruits) or vegetables (carrots, beans, etc.) contains more soluble fibre, while their skin is rather rich in insoluble fibre,” adds the dietitian-nutritionist.
Eating it is good for your health! “The French recommendations are 30 g per day, although the daily consumption is about 20 g for men, 18 g for women. Fibers are used to:
- Regulate blood sugar levels (glycaemia): by encapsulating sugars in their fibrous network, fibers delay the absorption of carbohydrates. Thus, the blood sugar rises less. Useful for prevent the risk of type 2 diabetes.
- Contribute to the balance of the intestinal microbiota : as prebiotics, dietary fibers will “feed” our intestinal bacteria (probiotics) and will allow the production of compounds necessary for the balance and integrity of the intestinal mucosa.
- Participate in weight management : as they swell during digestion, the fibers increase the volume of the food bolus and slow down the speed of digestion. That allows for better satiety. On the other hand, the increased chewing of dietary fiber (especially raw vegetables) plays a positive role on the feeling of satiation, the food sensation that tells you that… you are no longer hungry! “.
What foods are high in fiber?
The foods richest in fiber are:
- Legumes (chickpeas, lentils, kidney beans, etc.) > the vibration content is around 9 g.
- Complete or semi-complete cereals (wheat, brown or wild rice, barley, buckwheat, quinoa, etc.) > around 7 g.
- Seeds (sesame, flax, chia, etc.) > about 6 g.
- Oilseeds (walnuts, hazelnuts, almonds, etc.) > around 7 g.
- Seasonal fruits and vegetables > about 4 g.
“Be careful, the fiber content of these foods is for 100 g of food. But compared to the portion actually consumed, it is quite different. For example, chia seeds contain about 35g of fiber per 100g of chia seeds. But, I don’t want you to taste 100 g of chia seeds! Given the high fiber content, this can cause digestive problems. In relation to the portion actually consumed, i.e. approximately 20 g of chia seeds, we obtain approximately 7 g of fibre,” specifies our dietitian-nutritionist.
Foods high in fiber can be eaten raw or cooked. “For example, with raw vegetables, lamb’s lettuce is easier, it’s important for satiety but also for vitamins and antioxidants (including vitamin C, which is sensitive to heat). With cooked vegetables, heat-sensitive vitamins are altered, but cooking also softens the fibres, so it is more digestible. The best is to alternate! advises Charles Brumauld.
The ideal is toeat it with every meal. No need to feel guilty, it happens to want a simple pasta dish with tomato sauce or cheese, it’s very human. Food balance being assessed on a weekly basis and not on a meal, try to balance your dishes over a week. “Incorporate fibers as regularly as possible into your plates, according to your digestive tolerance (not everyone digests the lentil/grated carrot duo), and according to your taste preferences. »
Example meal to fill up on fiber
Following the French recommendations, 30 g of fiber per day, here is a type of menu:
– 200 g grated carrots + fresh coriander: 7.4 g.
– 2 slices of wholemeal bread: 6.9 g.
– 30 g of almonds as a snack: 4.1 g.
– 1 apple at the time that suits you best: 3.5 g.
– 150 g of red lentils (cooked) in the evening in a lentil/rice dahl: 12.3 g.
By eating these foods during the day, you consume about 35 g of dietary fiber. That’s a little bit more than the recommended amount.
Why eat foods high in fiber during pregnancy?
Moms-to-be, fiber-rich foods are your best friends! As we know, pregnancy can give way to some problems such as constipation. or gestational diabetes… If this is your case, dietary fiber is a great help. “Some fibers help regulate transit, useful in case of constipation. They are also useful for coating starch, carbohydrates and “smoothing” blood sugar peaks, useful for preventing the risk of diabetes,” concludes the specialist. Also, do not hesitate to fill up on fiber!
For more advice from Charles Brumauld, find him on his Instagram account (@charlesbrumauld) or on Tiktok (@lettiktoknutri).
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