Fiber Types
Why is fiber a fundamental part of the daily diet? In addition to stimulating chewing and feeding the flora, fiber is an essential element of any diet to generate a feeling of satiety more easily, after all, moderation is the key to a slim and healthy body.
What does a high-fiber diet entail?
What is the first thing that comes to mind when you hear the term high fiber diet? It probably includes oats and other cereals, although it is not far from reality, the truth is that it goes further because legumes, vegetables and fruits are equally rich sources of the important nutrient capable of favoring muscle contractions which, in turn, promotes the food processing and hydrates the body, becoming an ally of cardiovascular health and the gastrointestinal system.
What are the types of fiber?
There are two kinds of fiber, soluble and insoluble, the first corresponds to vegetables and legumes fulfilling the important function of regulating cholesterol and glucose in the blood, as well as favoring the slowdown in the absorption of fats.
For their part, fruits and cereals are those that show insoluble fiber, responsible for optimizing the functioning of intestinal transit.
Where to get the most fiber?
Without a doubt, in oatmeal, rye bread and brown rice, of course, you also have the option of opting for nuts and fruits such as bananas, apples and pears.
When it comes to vegetables, it is artichokes, chickpeas, peas, lentils and beans that are most popular in terms of fiber content.
Delicious alternatives to include fiber in the daily diet
As expected, the first option to include fiber in the diet is salads, despite their versatility, ease and diversity of preparation forms, they are usually classified as light meals that rarely generate a feeling of satiety. This does not have to be the case if the correct ingredients are incorporated.
- Lentil salad with shrimp and coriander: with lentils as the protagonists, this salad is rich in fiber that is healthy for the body, which is complemented by the protein content of the shrimp, shaping a satiating dish with minimal fat content.
- Pinto bean and millet salad: the fiber derived from millet is characterized by being loaded with protein, as well as being easily digestible, promoting intestinal transit, therefore, a perfect meal for vegetarians.
- Vegetable, black bean and quinoa salad: both the quinoa and the legumes included in the recipe give the recipe a satiating effect for hours, thus avoiding the counterproductive act of “snacking between meals”.
High-fiber hot dishes
Leaving salads behind, it is time to learn about hot recipes that, in addition to comforting the body on hot days, offer quality fiber capable of promoting chewing and fighting hunger:
- Curried lentils: perfect for vegetarians and vegans, it is irrefutable proof that lean meat is not needed to provide the body with quality protein.
- Pota and chickpea stew: in addition to offering protein, the dish is characterized by the fiber content of the chickpeas, helping to control hunger after eating it.
- Chickpea and broccoli burgers: with a high fiber and vegetable protein content, this is another ideal alternative for those who are committed to replacing meat in their meals.
High fiber desserts or snacks
Sweets cannot be left out of the menu, especially if it is about satiating and healthy recipes without compromising the flavor, among the alternatives to calm temptation they stand out.
- Oatmeal cookies and nuts: vegetables, oats, seeds and nuts come together in a preparation full of nutrients highly recommended for snacks, breakfast or between meals.
- Energy bars of dried apricots: the vegan alternative that without dairy or egg additives, supposes the intake of good doses of ideal fiber to replenish energy after exercise.
- Fig cakes with almonds: the last recommendation has figs and nuts as a base, a source of fiber and low in calories, especially if you choose honey instead of sugar to sweeten them.