Fiber-rich food
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Various authorities advise us to consume more dietary fiber and less fat and salt. What used to be referred to as bulking agents is now recognized as essential. So we really need fiber for our health. The nutritional advice is 30 grams for women and 40 grams for men. That doesn't seem like much, but in practice it is not easy at all.
Soluble and insoluble fiber
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Insoluble fiber, also called non-fermentable fiber or hard fiber, is mainly found in cereals, ie bread and breakfast products such as Brinta and oatmeal. We can hardly or not digest these fibers ourselves, but they do stimulate the intestines and absorb a lot of water.
Benefits of Dietary Fiber
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Fiber is useful for anyone who wants to watch the weight. Fiber is low in calories, but it quickly makes us feel full. Soluble fiber also passes through our intestines more slowly than other foods. We therefore keep the feeling of being satisfied for longer.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Who wants to eat more fiber
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When consuming extra fiber, it is important to drink enough. Two liters is the advice, more is always allowed. Fiber wants to absorb water. If this is not possible because there is insufficient moisture, the stool will become harder instead of smoother. All moisture can be counted, including coffee, soup, apple sauce and desserts.
Where we find a lot of dietary fiber
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As mentioned, 30 grams for women and 40 grams for men. How did you get it? The list below contains foods that contain a relatively high amount of dietary fiber. A number of foods are also included for comparison.