{"id":45512,"date":"2018-11-29T10:52:56","date_gmt":"2018-11-29T10:52:56","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/en\/?p=45512"},"modified":"2022-03-04T08:55:40","modified_gmt":"2022-03-04T08:55:40","slug":"why-are-dietary-fibers-important","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/en\/why-are-dietary-fibers-important\/","title":{"rendered":"Why are dietary fibers important?"},"content":{"rendered":"<p>The definition of dietary fibre is: \u201cthe <strong>edible part of plants or analogous carbohydrates<\/strong> that are <strong>resistant to digestion<\/strong> and <strong>absorption<\/strong> <strong>in the human small intestine<\/strong> with complete or partial fermentation in the large intestine.\u201d<\/p>\n<p>In other words, <strong>dietary fibre<\/strong> is the <strong>part of vegetables that we do not digest<\/strong>, although it is <strong>essential<\/strong> when it comes <strong>to reducing the risk<\/strong> of suffering from <strong>cardiovascular diseases<\/strong>, diabetes, <strong>obesity<\/strong>, intestinal permeability or <strong>diverticulitis<\/strong>. It<strong> is also the nutritional cornerstone<\/strong> when it comes <strong>to establishing therapy to reverse these<\/strong>. To <strong>eliminate toxins from the body<\/strong> or purify it a <strong>high fibre diet is indispensable<\/strong>.<\/p>\n<p>So far it is clear that it is very <strong>important to choose high fibre food<\/strong> products<strong> to improve our health<\/strong>. The question that you are definitely asking yourself now is<strong> how much fibre should you consume<\/strong>, the answer is about <strong>30g a day<\/strong>. Of course, when fibre is consumed, plenty of liquids are also required, such as soups or herbal teas.<\/p>\n<p>Here below is<strong> some advice that might make it easier for you to increase your fibre<\/strong> intake and improve your health:<\/p>\n<ul style=\"list-style-type: disc;\">\n<li>Try and <strong>eat vegetables in all your meals<\/strong>, both cooked and raw. And don\u2019t forget that an<strong> apple a day keeps the doctor away<\/strong>, so eating some local seasonal fruit will definitely do you some good. To give you an idea, have an <strong>apple mid-morning<\/strong>, a <strong>salad at lunchtime together with the vegetables included<\/strong> in the main course and make sure that you have a nice <strong>plate of seasonal vegetables for dinner<\/strong>. You can steam, saut\u00e9 or blanch them. The trick is to add a few fresh herbs and condiments so that they taste delicious.<\/li>\n<li><strong>Pulses are essential too for a cardio-healthy diet<\/strong>. And that is not so difficult to imagine, seeing as the majority of cultures and seasons of the year have recipes with this delicious and versatile ingredient. You <strong>should eat pulses 4 or 5 times a week<\/strong>. You can include them in stews, with beansprouts, salads, vegetarian p\u00e2t\u00e9s, appetizers\u2026<\/li>\n<li> When it comes to preparing <strong>light snacks<\/strong> don\u2019t forget that<strong> seeds<\/strong>, <strong>dried fruit<\/strong> and <strong>nuts<\/strong> are an <strong>excellent source of fibre and omega 3 fatty acids<\/strong>.<\/li>\n<li> <strong>Avoid eating refined grains<\/strong>. All the <strong>fibre has been removed from these<\/strong>, so that they cook quicker, but the advantages of using whole grains that have all their fibre content are unbeatable. Nowadays <strong>quinoa is very popular<\/strong>, but i<strong>t shouldn\u2019t be forgotten that there are other delicious cereals<\/strong> too such as<strong> brown rice<\/strong>, millet, <strong>sorghum<\/strong>, amaranth, <strong>spelt<\/strong>, kamut, wheat, <strong>rye<\/strong> or barely (the latter contain gluten, just in case you have celiac disease).<\/li>\n<li>If you <strong>buy processed food check the nutritional label<\/strong>, the amount of <strong>fibre per portion must be at least, 5 grams.<\/strong><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>The definition of dietary fibre is: \u201cthe edible part of plants or analogous carbohydrates that are resistant to digestion and absorption in the human small intestine with complete or partial fermentation in the large intestine.\u201d In other words, dietary fibre is the part of vegetables that we do not digest, although it is essential when [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":45513,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"single-formats\/single-template-expert.php","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[30],"tags":[],"class_list":["post-45512","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Why are dietary fibers important? 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