The Spanish Heart Foundation states that fiber “makes us live longer and better”. But do we know how much fiber we need every day and in what foods we can find it? Its benefits are very important so that we can have good health, therefore, it is essential to know them.

Fiber must be present in the diet, since thanks to it the intestinal transit is regulated. People with constipation need to eat more fiber. In this way, they will improve the frequency of your bowel movements.

But this is not all. According to him National Cancer Study, fiber also increases the feeling of satiety, improves bacterial composition and is even capable of regulating blood glucose and cholesterol levels. Therefore, it is essential that we include it in the diet in the appropriate amounts.

What is the recommended amount of fiber?

The amount of fiber that is recommended to eat daily is between 20 and 30 grams. Exceeding 30 grams is not beneficial, as is falling short, below 20 grams. Therefore, it is essential to find a balance and eat foods that allow you to reach that minimum contribution.

The type of fiber that we can obtain from different foods is different. It can be soluble (oat bran, apples, legumes) or insoluble (wheat and corn bran, seeds and grains). The former usually causes digestion to be slower and, therefore, may cause flatulence. With the second, the opposite happens. But, both are important.

High fiber foods

To reach the daily fiber requirements it is essential to know which foods are rich in fiber and how much they contribute. To do this, in 20 minutes We have compiled a list of the foods that have the most fiber. The first of them are pears that provide 5.5% fiber if you take a medium piece.

Whole grains are foods that provide a lot of fiber. A cup of oat bran can provide 5.2 grams of fiber and a cup of cooked brown rice has 3.5 grams of fiber. Also, bread (rye or whole wheat) offers 1.9 grams of fiber for a single slice.

Apples are also rich in fiber. A single one, if eaten with the skin, contains 4.4 grams. We cannot forget about lentils. Cooking a single cup can provide 15 grams of fiber. Needless to say, raspberries are delicious to take with yogurt. One cup of them has about 8 grams of fiber.

Fiber and yogurt linked to lower risk of lung cancer

There are other foods that provide a lot of fiber such as peas (16 grams / cup), broad beans (13.2 grams / cup), flax seeds (4 grams per 2 tablespoons), soybeans (16 grams per 100 grams) or coconut (6 grams per 100 grams).

Now that we know the amounts of fiber provided by each food we have mentioned, reaching the minimum daily requirement (20 grams) is not difficult. There are many combinations and foods with which we can reach the maximum 30 grams required beneficial to our health.