It is common for people who want to lose weight withdraw from carbohydrate diet or begin to eat more protein, for example. What many are unaware of is that eating high-fiber foods can help in reducing weight and preventing diseases such as hypercholesterolemia, diabetes, constipation and diverticulosis of the colon, among others.
In addition, those who consume fibrous foods feel satiated faster. “The fibers quench more (staying longer in the stomach) than refined foods, and with this, the tendency is to eat fewer calories, explains Professor of Nutrition course of FASM, Paula Macedo. “The stomach produces the delay in emptying and gastric distension.”
Bowel movements are also benefited by the fibers in the process of digestion. “In the small intestine, the soluble fiber attracts molecules such as cholesterol and glucose” said Paula.
Those interested in adding more fiber to the daily diet, the nutritionist gives ten tips:
· Try to eat vegetables and raw fruits, including bark, where appropriate. Baking reduces the fiber content. edible seeds of fruits and vegetables can also be consumed;
· Adapt gradually to a diet rich in fiber and increase the volume of water taken during the day;
· Use more whole grains in your diet, such as brown rice, whole barley, bran, wheat for kebab, grits (grits), whole wheat, wheat germ and others, in soups, salads and main dishes;
· instant cereals rich in fiber are good choices for breakfast and snacks;
· Replace flour whole wheat for half white flour in baked preparations (breads, cakes, cookies, pizza dough, pies, etc.);
· Sprinkle bran in spaghetti sauce, soups, stewed meats, pancakes and cooked cereals (ex .: cornmeal porridge);
· Add whole grain or bran (ex .: oats, wheat) in ice cream, yoghurt, porridges, salads, stews, soups and other preparations. Nuts, roasted soybeans, sesame, linseed, sunflower seed and other also add fiber and are decorative;
· For snacks rich in fiber, eat popcorn, peanuts, walnuts, almonds and whole cereal bars;
· If your diet is low in fiber and you increase fiber intake too quickly and in large quantities, you can feel flatulence (gas), bloating, cramps and diarrhea. To avoid such discomfort, increased dietary fiber should be gradually (one month or more), it requires a certain intestinal adaptation. If these symptoms occur, cut food related temporarily and then start to consume them gradually;
· Be careful with the calories. Fiber is not a medicament. Many rich sources of fiber are also high in calories. If you eat extra calories to add fiber-rich foods to your daily diet rather than replacing other foods, you will probably gain weight.