There are elements of our diet that we pay little attention to, until we realize how important they are. Dietary fiber is one of them.
When we think about healthy eating, we often focus on protein, vitamins, or the amount of calories. Yet, fibres also play a fundamental role for the benessere of the body, starting with the proper functioning of the intestine.
The problem is that, in everyday life, we don't always get enough of them. We often eat in a hurry, choose practical foods, and consume fewer legumes, fruits, vegetables, and whole grains than would be appropriate.
But what exactly are fibres and how can we more easily introduce them into our diet?
Fiber is a component of plant foods that our body does not fully digest in the small intestine. Some reach the colon, where they can be used by microorganisms in the gut microbiota.
Not all fibers are the same. In general, we can distinguish between soluble substances, which can form gelatinous substances in the presence of water, and insoluble substances, which mainly contribute to stool volume and normal intestinal transit.
Many foods contain both types, in different proportions. For this reason, rather than focusing on a single fiber, it is useful to vary the food sources.
Fibers contribute to different functions of the body.
They promote bowel regularity. Some fibres increase stool volume and help facilitate stool transit. Adequate intake, along with proper hydration, can help maintain normal bowel function.
They nourish certain intestinal microorganisms. Certain fibers are fermented by the microbiota and transformed into substances, such as short-chain fatty acids, involved in the functioning of the intestinal environment.
They contribute to a sense of satiety. Fiber-rich foods, especially when part of balanced meals, can help you feel fuller for longer.
They can affect the absorption of certain nutrients. Certain soluble fibres, such as beta-glucans from oats and barley, can contribute to the maintenance of normal blood cholesterol levels, when taken in adequate amounts and in the context of proper nutrition.
It is important to remember that these effects depend on the type of fiber, the amount consumed and the diet as a whole. Not all fibres produce the same effects and are not a universal solution for any ailment.
According to the European Food Safety Authority (EFSA), for adults an intake of about 25 grams of fiber per day is adequate for normal bowel function.
Achieving this amount does not necessarily require supplements or particular foods. Often it simply means giving more space to plant foods in our day.
Here are some helpful sources:
You don't have to eat the same foods all the time. The variety allows you to take in different types of fibre and other useful nutrients.
The reasons are different and often depend on habits that we consider normal.
A breakfast consisting only of coffee and refined products, a quick lunch, few vegetables at the table and the occasional consumption of legumes can significantly reduce the daily intake of fibre.
The frequent choice of refined cereals instead of whole-grain versions can also make a difference, because some of the fibres are found in the outer layers of the grain, which are removed during refining.
It doesn't mean you have to cut out refined foods or twist the way you eat. It means learning to vary and include plant foods more often in everyday choices.
The most effective solution is often the simplest: to introduce small changes that we can maintain over time.
A colazione, we can choose oatmeal or wholemeal bread and add a fruit.
At lunch, we can alternate refined pasta and rice with whole-grain versions, or prepare a dish based on legumes.
I’ll have dinner., we can add a portion of vegetables and vary the types throughout the week.
As a snack, we can choose a whole fruit or a small portion of nuts, taking into account our dietary needs.
An important aspect: if we are used to consuming few fibers, it is preferable to gradually increase them and drink enough water. Too rapid an increase can result in bloating and intestinal gas, especially in some people.
In the presence of persistent digestive disorders or specific intestinal conditions, the amounts and sources of fibre may require individual adaptation to be agreed with a healthcare professional.
Supplements can be helpful in some situations, but they shouldn't be the first automatic step.
Before resorting to a concentrated product, it is advisable to evaluate the overall quality of the diet and check whether it is possible to improve the intake through food.
If a supplement is considered, it is important to know its composition, how to use it and any contraindications. In case of pathologies, pharmacological therapies or intestinal disorders, it is prudent to seek advice from your doctor or a nutrition professional.
The goal is not to hire more products, but to understand what we really need.
Sometimes we look for complex solutions to improve our benessere, while neglecting fundamental habits that we could correct as early as today.
Dietary fibres are a concrete example. They do not need great promises: they are part of the foods that we can bring to the table every day and that contribute to a varied and balanced diet.
You don't have to change everything from one moment to the next. We can start by adding a fruit, choosing whole grains more often or bringing legumes back into our week.
Taking care of yourself also means paying attention to what we do every day, because it is often the simplest habits that build the foundations of our benessere.
I'll leave you with a question: in your daily diet, how much space do you really give to legumes, fruits, vegetables and whole grains?
The answer could be a good starting point to improve a small habit, without disrupting your day.