The Mediterranean diet encourages us to consume different foods, including foods rich in dietary fiber. But what exactly is it? Well, the fibers are not digested in the small intestine, but continue to the large intestine, where they are broken down by friendly bacteria in a process that creates essential substances for the body.
They are divided into two types: soluble fibers – contribute to satiety, slow down stomach emptying and help balance sugar and cholesterol levels; and insoluble fibers, which increase the volume of the stool and contribute to the normal activity of the digestive system.
How do you consume 25 grams of fiber per day?
These are legumes especially rich in soluble fiber, protein and iron. Half a cup of cooked lentils contains about 8 grams of fiber – a third of the recommended daily amount.
black beans
Another prominent representative of the legume family is the black bean, half a cup of which provides the body with about 7.5 grams of fiber. The beans help in providing a prolonged feeling of satiety and support the sugar balance.
Fruit is rich in soluble fiber, especially if eaten with the skin. A medium pear provides the body with about 5.5 grams of fiber. He tickles and is therefore also loved by children.
One of the richest foods in soluble fiber – especially in a unique fiber called beta-glucan, which helps lower cholesterol. Half a cup of dry oats contains about 4 grams of fiber.
This is a fruit (yes, botanically, an avocado is a fruit) that contains good fat, along with a good amount of fiber – about five grams in half an avocado. A combination of health and pleasure.
It turns out that the favorite snack (when it is not full of butter of course) is a whole grain with insoluble fiber. Three cups of popcorn contain about 3.5 grams of fiber.
A small handful of almonds (about 28 grams) provides about 3.5 grams of fiber, along with plenty of vitamins, minerals and healthy fatty acids.
A true superfood. Just one teaspoon contains about 5 grams of fiber, including omega 3 fatty acids. Excellent for adding to smoothies or yogurt.
A green vegetable loaded with fiber – about 5 grams per cup. In addition, broccoli is rich in antioxidants, vitamin C and anticancer compounds.
A combination of at least five servings of vegetables and fruit a day, along with whole grains, legumes, nuts and seeds – will ensure that you get all types of fiber. Your body will definitely thank you for it.
The writer is Vital Bacher, clinical dietician, Assuta Ramat Hay’il