Why is fiber important?

First of all, it is necessary to address the question in a more general sense, speaking of fibers , which are then divided into soluble and insoluble .

Fibers are substances that can bring important benefits to our body:

• They help control body weight;
• They protect, according to the most recent studies, from some forms of cancer that affect the colon ;
• They keep LDL cholesterol under control (the bad one) and consequently also the total one ;
• They keep blood sugar under control , stabilizing its levels, thus carrying out a protective action on the body against cardiovascular pathologies and against diabetes;
• They regulate the intestine and prevent constipation and hemorrhoids.

However, fibers are not all the same: there are soluble and insoluble ones , which must be balanced and balanced in the diet. We are talking about substances which , although not digestible, play a fundamental role in our body and which therefore must necessarily be included in our food plan.

Precisely because they are not digested and are therefore able to carry out their functions in the terminal tract of the gastro-intestinal system. If the insoluble fiber does not dissolve, it absorbs water and therefore accelerates intestinal transit. The soluble one, by melting, performs equally important tasks, which we will talk about shortly.

What are soluble fibers used for?

Soluble fibers are transformed into gel-like substances and are able to:

• Slow down the absorption of cholesterol, thus performing a positive action on the levels of LDL and total cholesterol that are present in the blood;
• They increase the level of satiety, slowing down the time for emptying the stomach. This function is particularly important for those who find it difficult to satiate themselves or follow a relatively restrictive diet;
• They carry out a protective action of the colon against specific tumor forms that affect it; this is because they help balance the pH, preventing harmful intestinal flora from developing toxic metabolites;

The right ratio between soluble and insoluble fibers

Typically a well-planned diet includes about 75% insoluble fiber and 25% soluble fiber. However, very important percentages should not be considered: in fact, it is more important to take those 30-35 grams of dietary fiber which are necessary for adults to fully enjoy the benefits .

You don’t need to move with the sling bar: you can combine the two fibers (provided you consume both), without too many problems.

Where is soluble fiber found?

Soluble fibers are found in a large number of foods, all of plant origin:

• Fresh fruit: with a preference for apples, citrus fruits, peaches, pears, plums, plums. Whenever possible, the fruit should be eaten with the peel ;
• Legumes: of all kinds and types;
• Avena;
• Oat bran;
• Carrots;
• Berries;
• Psyllium Seeds;
• Potatoes.

These foods can all be included without any kind of problem in a balanced diet, and provide us with the amount of soluble fibers that our body needs.

What are soluble fiber supplements used for? When is it time to take them?

There are several supplements on the market that allow us to reach the recommended levels of soluble fiber .

Supplements should be considered when:

• The sense of satiety doesn’t come when it should and we need help to follow our food plan;
• When LDL cholesterol or total cholesterol is high;
• When you have problems related to blood sugar levels;
• In subjects predisposed to intestinal problems;
• When you want to make the stools softer and thus avoid constipation.

In all these cases a quality supplement based on soluble fibers is a good solution where it is not possible to increase the quantity of foods containing them.

You can also choose psyllium seeds, pectin, gum arabic, guar gum and inulin as supplements.

They are natural products that can be added most of the time without any kind of problem even to our culinary preparations.

How much soluble fiber should you take?

Starting from the fact that an adult needs 30-35 grams of total fiber per day, and also taking into account the fact that soluble fibers should generally be around 25% of this total, we can say that a good diet should include about 8 -9 grams of soluble fiber.

However, consuming more does not create problems, unless there are intestinal and gastric pathologies that could require a reduction in the fibers to be taken.