8 foods that contain fiber for the intestine and recipes

Foods that contain fiber for the intestine help regulate this organ, making it function much better, in addition to fiber offering many other benefits for our well-being.

Many people don't know what foods contain fibers to be able to consume daily. On the contrary, many diets leave out foods rich in fiber, as research shows.

In fact, most of the benefits that fiber brings to our health are concentrated in the intestine. That's why we need to regulate our diet, first to make it healthier and thus look for the right foods.

What are dietary fibers?

The fibers has vegetable origin and is present in many foods, from grains to fruits. The digestion of fibers by our body does not occur, as they are absorbed practically entirely in the digestive system and end up being eliminated when we defecate.

Above all, we are unable to carry out this digestion due to the lack of enzymes that can perform this function in our organism.

Fibers provide a better intestinal functioning, working as follows:

• They help maintain the intestinal microbiota.
• They stimulate intestinal transit.
• The feces now have a more normalized consistency, which prevents cases of diarrhea and constipation, because they change the colonic microflora to healthy microflora.
• Fiber can help ensure that only essential elements are absorbed in the intestine. In this way, they eliminate excess glucose (sugar) and cholesterol, reducing, for example, the triglycerides present in the bloodstream.
• They increase the production of bifidobacteria due to their bifidogenic action, which are good bacteria that suspend the toxic effect of other bacteria.

After all, which foods contain fiber for the intestine?

In fact, the benefits brought to our body by fiber are sensational, especially in the intestinal part.

Then the Kitchen Manual listed the main foods that contain fiber for the intestine which can be excellent options to include in your diet:

1 – Oats

Oats have approximately 10 grams of fiber for every 100 grams, which is great. But pay attention to its consumption, because it contains calories and should be moderate.

Additionally, choose the oats produced naturally, avoiding industrialized ones! A source of protein, oats are also ideal for people who train hard or want to gain muscle mass.

2 – Flaxseed

A 100-gram serving of flaxseed contains an average of 33.5 grams of fiber. So flaxseeds should be included in diets through salads, juices It is yogurts, or incorporated into the preparation of cakes It is breads.

It is worth mentioning that other benefits are present in brown and golden flaxseed. One of the differences is that the brown one contains more omega 3 and 6, which may vary according to the planting region.

3 – Apple

Apple is present on our list of foods that contain fiber, where a single unit with the peel contains around 4.4 grams of this nutrient.

Furthermore, the apple can also contain other elements, such as hemicellulose and the pectins, vitamins C and A, iron, potassium, phosphorus, calcium and folic acid.

4 – Lentils

Lentils containing more or less 7.9 grams of fiber in 100 grams of this food are a great option. Furthermore, it is composed of minerals (potassium and magnesium), and vitamins B9 and B6, helping to prevent heart disease.

5 – Carioca beans

O Pinto beans It is a favorite food among Brazilians and is a very traditional dish in our diet, containing 8.5 grams of fiber in a 100-gram portion.

Likewise, it contains proteins and is rich in iron, a very important nutrient for circulation oxygen to all parts of our body.

6 – Whole grains

This list could not miss the whole grains which provide approximately 45 grams of fiber in a 100-gram serving.

For example, in a cup with oat bran, contains approximately 5.2 g; a slice of whole wheat bread, 1.9; already cooked brown rice, 3.5 g.

7 – Broccoli

In the cases of broccoli 25 grams of this vegetable contains up to 6 grams of fiber, also providing vitamin C and calcium. There are many people who hate this food, but it is worth the effort to consume it!

However, for people who practice bodybuilding exercises and aim to gain muscle mass, broccoli ends up being an ideal choice!

8 – Agar-agar

Agar-agar has a gelatinous texture, its composition is based on red seaweeds. The vast majority of fiber in this food is diluted in our intestines and, for this reason, helps to regulate it.

It also has iron, contributing to the prevention of illnesses, such as anemia; potassium which helps to reduce blood pressure; and proteins that allow us to obtain the lean mass.

Recipes with foods rich in fiber

After we saw how fiber brings many benefits to foods, we will show you suggestions for revenues, Right below:

Oat-based pancakes or crepes

These are healthier options and super simple to make – their dough is commonly prepared with eggs, milk, oat flour and oatmeal. vegetable oill (coconut oil).

Once you make this dough, just choose your filling, being able to jelly with fruits, basil, cheese and tomatoes. So you will have an excellent alternative for your healthier breakfast or snack.

Lentil bolognese

One vegan recipe which combines bolognese with lentils along with vegetables that combines flavor and health in a very good recipe for those who want something different in their diet!

Broccoli au gratin in the oven

Above all with flavor and simplicity, the result of this broccoli is a creamy recipe that will make anyone who isn't a fan of this vegetable become one. Don't forget to check out how to make your own broccoli au gratin in the oven and enjoy this dish healthier!

Man lives not just on fast food, which is why the Manual made a point of showing the foods that contain fiber for the intestine.