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Fibra que te quiero, fibra


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¿Sabías que los guisantes tienen más fibra que la lechuga? ¿Y que, además de prevenir el estreñimiento, la fibra regula el nivel de glucosa en sangre y absorbe el colesterol? Te damos las claves sobre los alimentos que tienes que tomar para cubrir los 30 gr de fibra que necesitas al día.

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Se llama fibra dietética a todas aquellas substancias de origen vegetal que no pueden ser digeridas y por tanto no son asimiladas por el aparato digestivo. La fibra ayuda a conseguir una adecuada velocidad de tránsito de los alimentos a lo largo del tubo digestivo.

Por tanto, es uno de los elementos que más ayudan a prevenir o tratar el estreñimiento,que no se trata de una simple molestia, si no que puede perjudicar muy seriamente a la salud. Entre otras complicaciones puede provocar debilitamiento del suelo pélvico, que puede derivar en pérdidas de orina y en otras complicaciones como prolapsos genitales.

Según sea su estructura existen dos tipos de fibra dietética:

– Fibra soluble: Químicamente son pectinas, gomas y mucílagos. La podemos encontrar sobre todo en frutas y verduras y también en cebada, legumbres o en el salvado de trigo.

– Fibra insoluble: Como la celulosa, algunas hemicelulosas y lignina. Los cereales y los frutos secos son especialmente ricos en este tipo de fibras.

Asegúrate la ingesta de fibra diaria comiendo de dos a tres piezas de fruta cada día

¿Quieres saber cuáles son los alimentos más ricos en fibra? Aquí te damos las coordenadas:

Contenido de fibra de diferentes alimentos (g por 100g de alimento)

tabla de fibra en alimentos









La fibra tampoco debe ser tomada en exceso. Más de 30 gr diarios pueden ocasionar efectos adversos, ya que dificulta la absorción de algunos nutrientes como el calcio y podrían aparecer ciertas molestias digestivas, como calambres, flatulencias e incluso diarrea. La introducción de fibra en la alimentación se debe realizar de forma progresiva.

Una buena estrategia puede ser comenzar por asegurar 2-3 piezas de fruta al día en tu alimentación. Después cambiar el pan o los cereales del desayuno por otros integrales y posteriormente incluir en las comidas principales arroz o pasta integral y legumbres de forma habitual.

Fuente: Serafín Murillo, nutricionista

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