Highly valuable dietary fibre
Dietary fibre can be found in various foods, mainly in beans, barley, brussels sprouts, cabbage, apples… Dietary fibres are carbohydrates that the body can not digest and have an important protective role in the human nutrition.
We often talk about soluble and insoluble fibre. The soluble fibre swells up with water in out stomach, which slows down our digestion, while insoluble fibre allows faeces to pass through the intestines faster and ensures optimal digestion.
Both are beneficial for the body, as they give a feeling of satiety, thus prevent overeating, reduce the energy density of food, lower the glycemic index, have a beneficial effect on digestion and consequently inhibit the onset of modern diseases.
The adequate intake for dietary fibre in adults is at least 30 g/day (approximately 16.7 g/1000 kcal in women and 13 g/1000 kcal in men (25 to 50 years of age and with lower level of physical activity (PAL 1.4)) 1.
To achieve the adequate values, we have few tips for you:
- make fruit and vegetables part of every meal
- for main meals, the recommended amount of fruit or vegetables is at least two fists
- consume products with a higher fibre content (wholegrain or oat bread, oat or corn flakes, rice or buckwheat porridge)
- eat whole fruits and vegetables
1 NIJZ, 2016. Reference values for energy and nutrient intake.
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