Fibers are indigestible polysaccharides (which form carbohydrates) that are found in plants (fruits, vegetables, grains, and legumes). Fibers are essential to our health because they stimulate intestinal transit, boost the immune system, rebalance intestinal flora, lower cholesterol, help us feel sated, and stabilize blood sugar. We can distinguish between two types of fibers: soluble fibers dissolve in water and form a “gel,” while insoluble fibers do not dissolve, but swell, accelerating intestinal transit. Each type of fiber plays different, but complementary roles. Foods rich in fiber contain both soluble and insoluble fibers, but in varying proportions. Fresh fruits, vegetables, and legumes, for example, are richer in soluble fibers, while whole grains have more insoluble fibers.
It’s therefore best to combine both types of fibers (consuming more soluble fiber) to meet our needs for fiber. That, however, isn’t as easy as it sounds, and we’re not consuming enough fiber (about 15 g per person per day, although recommendations specify 25 to 30 g of fiber per day, 10 to 15 g of that amount as soluble fibers). Here are 10 tips for ensuring you get enough fiber.
Eat fruits and vegetables with their skins
Potatoes, pears, zucchini, and cucumbers: whenever you can, eat fruits and vegetables with their skins, which are rich in fiber. Always wash fruits and vegetables thoroughly, or buy organic produce.
Eat fruits and vegetables whole
Fruits and vegetables are by definition fiber-rich foods. But they provide more fiber if you prepare them whole instead of stewed, pureed, or in a soup.
(Re)discover legumes
Lentils, chickpeas, fava beans, and split peas: legumes, are especially rich in fiber, but we too often ignore them, to our detriment. Try to include legumes in your menu at least once a week.
Eat fruits and vegetables at every meal
Eating fruits and vegetables with every meal is essential for meeting our need for fiber. But it’s equally essential for ensuring that we get enough vitamins and minerals. Don’t forget the recommendations of the National Nutrition and Health Program (PNNS in French): 5 fruits and vegetables per day!
Choose whole wheat bread
Forget about white bread, and be sure to buy whole wheat bread, which is rich in insoluble fibers. You can find whole wheat bread at any bakery or prepare it at home.
Prepare cakes with less-refined flour
Refined flour (T55) has little nutritional value as it contains very little fiber. Replace refined flour entirely or partially with semi-whole or whole flour (T150) when you prepare crêpes, cakes, or pies (you can mix several flours).
Snack on dried fruits
Instead reaching for fatty or sugary snacks or other foods without nutritional value, think of dried fruits (apricots, figs, pears, dates) when you feel a little hungry.
Mix nuts into salads or other foods
Nuts (such as almonds) provide fiber. You can grind nuts and add them to cakes or eat them whole with cheese, fruits, and other healthy foods.
Try whole wheat pastas and whole grain rice
Paradoxically, modern supermarkets now offer more and more traditional whole wheat pastas and whole grain rice, which provide healthy amounts of fiber.
Consider rolled oats, wheat germ, or bran
These three items are all rich in fiber and you can use them in almost anything: in salads, yogurt, smoothies, soups, and vegetable stir fries.
4 Days
Easy to order
Easy to order, good and fast delivery to Finland, the box was intact and the content exactly what I ordered. I am satisfied. Product prices are on moderate level. Thank you Supersmart!
VIITANEN Esa
9 Days
Fine quality service
Thanks to team who met what I need such as trust, good packages and fast delivery. Regarding products it is too early to give a comment. After using for a while, I gonna update my review. I had bought supplements mostly for autism.
Fatma Coltu
9 Days
efficient easy to use
efficient eqsy to use
Mr G Birtles
15 Days
Quick processing orders…
You are so quick in processing orders and prompt in shipping too. Very easy to do business with you. Thanks a lot for your great service.
JOAQUIN Epifanio
21 Days
I am merely judging the delivery system
I am merely judging the delivery system, which was flawless. It wouldn't make any sense to comment on the efficacy of the supplements, since that is only possible on a statistical basis. Even if something doesn't improve, that doesn't have to mean that the supplement doesn't work, since one doesn't know how it might have worsened without the supplement and the opposite might also apply, since many symptoms are psychosomatic and the supplement might provide a placebo effect.
Roger De Backer
29 Days
Perfect!!!!!!!!!!!!!
Perfect!!!!!!!!!!!!!
Patrick
31 Days
Magnesium and Zinc Orotate are top…
Magnesium and Zinc Orotate are top supplements. Highly recommend!
Kristjan
42 Days
Clean, simple, effective
Nothing to complain. Delivers everything fast, attentive to their regular customers. Best experience.
FABIO I.
45 Days
Possibility to enjoy a variety of high…
Possibility to enjoy a variety of high quality suppléments. Fast delivery Good packaging Clear information and website
Vov Oo
47 Days
Efficient ordering and delivery
Efficient ordering and delivery. Happy with products. I order fairly regularly. Reliable
Gill Lee
47 Days
Happy customer.
Supersmart sell the best products and are effecient when it come to handling and dispatching orders. Also, their return and refund policies is very simple and easy for the customer. The creme on top is the return customer discounts. Keep up the good work.
ABDULQADER Jehad
51 Days
Prompt and reliable.
Prompt and reliable.
MIFSUD Joseph
58 Days
great? / OK
I don't use the word great; everything was OK; it is maybe too early to expect an effect of the supplements
STAEHLI C
64 Days
Well,It was yesterday I started using…
Well,It was yesterday I started using it but I can tell the supplement is working perfect,will definitely still give best comments once I'm done using it ...
ANTHONY Oluwaseun Ugwu
65 Days
Great products
Great products, fast delivery.
Nujood ALHADDAD