Dietary Fibers

Dietary Fibers

When we eat, the food must pass through our gut, and it must be varied in our desire. Many times we happened to have difficulty digesting, a heavy tummy after a meal, having a diarrhea, or a hard stool. In order to regulate this, we need to eating food rich in dietary fibers.

 What are dietary fibers?

Dietary fibers are substances or carbohydrates that the body can not burn, but it helps regulate digestion. They do not have any nutritional value. They can be found in fruits, vegetables, legumes, nuts, seeds, and cereals. There are 2 types of dietary fibers, soluble and insoluble.

 Soluble dietary fibers

Soluble dietary fibers dissolve in water and thus form a gel and bind to fatty acids. Excess fat is ejected by the path of the stool, which results in the selection of LDL (bad cholesterol). Higher intake of dietary fibers leads to resorption of other nutrients. It also regulates the level of blood sugar. They are found in legumes, cereals, forest fruits and vegetables.

 Insoluble dietary fibers

Insoluble dietary fibers have the function of expanding the intestines and regulating the pH level in the intestines. They also regulate the stool and thus eliminate toxins and regulate hemorrhoids. They are found in nuts, seeds, potatoes, fruits with bark, and in green vegetables there is a greater amount of fiber.

 Top food rich in dietary fibers

Fruits and vegetables

• Avocado
• Pear
• Figs
• Artichokes
• Okra
• Brussels sprout
• Turnip


• Black beans
• Chickpeas
• Peas

Nuts, seeds, cereals

• Almonds
• Chia seeds
• Qinoa seeds
• Flex seeds

To summarize, dietary fibers can not be found in foods of animal origin, they are exclusively found in plants. A daily dose of 25g of dietary fiber is recommended, which you can consume in a balanced manner. Dietary fibers are there to regulate digestion.

Nemanja Ljubisavljević
Trener i Savetnik za ishranu