Por qué la fibra es tu amiga

Two types of fibre

There are two main types of fibre.

Insoluble fibre is sometimes called roughage. It isn't digested and absorbed from your gut, which means it stays in your bowels, helping to bulk out your poos.

Soluble fibre dissolves in water to form a gel in your gut.

In many fruit and vegetables, the skin is high in insoluble fibre while the flesh is a good source of the soluble variety.

Selección de pacientes Alimentación sana

How much red meat should you eat?

We should all know that just as fruit and veg are good for us, so refined carbs, including sugar, are bad for us - there's basically no exception to this rule. But along with this well-evidenced mantra, there are other new "food rules" - and some of them seem to be more knee-jerk reaction than carefully considered guidance. Public Health England came under fire in 2017 for its campaign on acrylamide after the true (tiny) size of the risks it was warning against, became apparent. But the advice to reduce intake of red and processed meat combined to under 70 g a day resulted in no similar backlash. Here we look at the evidence and ask if there's more to this advice than 'meets' (no pun intended) the eye.

por la Dra. Sarah Jarvis MBE, FRCGP

Why should you eat fibre?

It's good for your bowels

There's no question that fibre in your diet is good for your bowels. As well as helping you avoid constipation, fibre can reduce your likelihood of developing other bowel problems such as painful piles and diverticular disease. It may even lower your chance of getting bowel cancer.

It stabilises cholesterol and blood sugar

But we now know that fibre can do much more. Soluble fibre in particular can help reduce your cholesterol and stabilise your blood sugar. This may protect against heart disease and even help stave off type 2 diabetes.

It supports a healthy gut

We've also learnt much more in recent years about the importance of the gut microbiome - the trillions of bacteria and other microbes that live naturally in your large bowel. Without them, we wouldn't be able to digest food. Eating more fibre can create a healthy balance between good and bad bacteria.

The wider the range of microbes in your gut, the more healthy it is. Having more friendly bacteria can crowd out germs that cause gut infections and may make it easier for you to keep a healthy weight. Many high-fibre foods act as prebiotics, feeding your healthy bacteria. Probiotic foods - such as live yoghurt, sauerkraut, and sourdough - and probiotic supplements can also help boost your friendly bacteria.

Is fibre good or bad for IBS?

Irritable bowel syndrome, (IBS) is a long-term gut condition thought to affect as many as 1 in 5 adults - especially women. It leads to symptoms such as colicky tummy pain, bloating, wind, constipation, and diarrhoea.

If you have IBS, it's also worth being aware that some high-fibre foods are high in FODMAPS. These are fermentable ingredients which mean the bacteria in your gut create gas as they're digesting them. If you're struggling to increase the fibre in your diet, a dietitian may be able to advise you on a low FODMAPS diet.

How to eat more fibre

If you don't have IBS or another bowel condition that causes diarrhoea, there's very little downside - and lots of possible health benefits - to increasing the fibre in your diet.

If your diet has been low in fibre for years, you may want to up your intake gradually to avoid short-term bloating. Over time, your gut will get used to the higher levels of fibre and thank you for it.

At the very least, you should be aiming for at least five portions of fruit and vegetables a day. Fresh, frozen, and tinned varieties - in natural juices, not sweetened - all count.

One portion is the same as:

• One large fruit - such as an apple or pear.

• Two smaller fruits - such as satsumas or plums.

• Un plato de ensalada de postre.

• 2-3 tablespoons of vegetables.

Gracias a la revista My Weekly, donde se publicó originalmente este artículo.