Dietary fibers play an essential role in a balanced diet and a healthy life, as they regulate intestinal transit, prevent constipation and help control blood glucose, blood pressure, cholesterol and lipid profile. In addition, studies indicate that they can contribute to reducing the incidence of non-communicable chronic diseases, such as colon cancer and obesity.
There are several sources of fiber, such as fruits (apples, pears, oranges, bananas, strawberries, raspberries, blackberries and kiwis), vegetables (spinach, kale, broccoli, cauliflower, carrots, squash, Brussels sprouts and asparagus), legumes (beans, lentils, chickpeas, peas, soybeans and tofu), whole grains (brown rice, quinoa, oats, barley, buckwheat, corn and whole grain bread) and seeds (chia, linseed, pumpkin, sunflower and sesame ). Nutritionist Adriana Domeneghetti offers tips on how to incorporate these foods into your daily diet.
It is possible to add fruit to meals, such as breakfast or dessert after lunch. Vegetables can be included in sandwiches, raw or cooked salads for lunch or dinner. Vegetables can be added to main dishes. Chia or flax seeds can be incorporated into smoothies, salads or yogurts. Also, choosing whole grains over refined ones like breads is a good option. When increasing your fiber intake, it is important to also increase your water intake.
In some cases fiber supplementation may be necessary, especially for people with chronic constipation, irritable bowel syndrome and type 2 diabetes. if there are any health conditions that may be affected by supplementation.
Dosage and frequency of fiber supplementation vary according to the type of supplement and individual needs. Generally, the recommended dose of fiber supplements for adults is around 20-30 grams per day, but this can vary based on an individual’s age, gender, weight and physical activity level. It is important to start with a low dose and increase gradually to allow the body to get used to the change in diet.
Drinking plenty of water, taking the supplement with food and avoiding excessive dosages are important guidelines to avoid digestive problems such as diarrhea, cramps and flatulence, in addition to possible interference in the absorption of nutrients. It is critical to understand that fiber supplementation is not a substitute for a healthy, balanced diet, which should include a variety of fiber sources.
