Fiber: How much can it help your health?
- James Rodrigues
- 15 de jun. de 2025
- 3 min de leitura
Discover how fiber can benefit your body and improve your physical performance.
By James Rodrigues Nutritionist | May 31, 2025
Understanding Fibers
Fiber is a type of carbohydrate found in foods of plant origin, such as fruits, vegetables, grains and legumes, which are not digested by the human body.
They play a fundamental role in maintaining the health of the digestive system and offer several benefits for general well-being.
Did you know?
Fiber is not metabolized by the human body. Instead of being completely digested and absorbed, fiber passes through the digestive tract virtually intact until it reaches the colon.
In the colon, soluble fiber is fermented by intestinal bacteria, producing short-chain fatty acids, which can be used as an energy source for colon cells and have beneficial effects on intestinal health.
Insoluble fibers, which are not fermented significantly, help promote intestinal regularity, facilitating the elimination of waste.
Benefits of Fibers
Promotes Satiety
Expansion in the Stomach: Fibers, especially soluble fibers, absorb water and form a gel in the stomach, which increases the volume of food ingested and prolongs the feeling of satiety, delaying gastric emptying.
Hormone Release: The presence of fiber stimulates the release of satiety hormones, such as cholecystokinin (CCK) and peptide YY, which signal to the brain that you are full.
Improves Gut Health
Bowel Regularity: Insoluble fibers increase the volume of stool and speed up its passage through the intestine, preventing constipation.
Intestinal Microbiota: Fibers serve as prebiotics, that is, food for the beneficial bacteria in the intestine, promoting a healthy and balanced microbiota.
Digestion & Absorption
Slows Digestion: Soluble fiber slows digestion and nutrient absorption, which can help improve the absorption of some nutrients and regulate blood sugar levels.
Reducing the Absorption of Fats and Sugars: By slowing the absorption of carbohydrates and fats, fiber helps control energy metabolism and prevent spikes in glucose and lipids in the blood.
Sugar Levels
Modulation of Glycemic Levels: Soluble fibers, such as pectin and psyllium, form a gel that slows down the digestion and absorption of carbohydrates, preventing spikes in glycemia after meals.
Improved Insulin Sensitivity: A consistent intake of fiber in the diet can improve the body's response to insulin, helping to maintain more stable blood glucose levels.
Reduces Inflammation
Fiber Metabolites: Fermentation of fiber in the large intestine produces short-chain fatty acids (SCFAs), such as butyrate, which have anti-inflammatory properties and strengthen the intestinal barrier.
Weight Management: Maintaining a healthy weight through a high-fiber diet can reduce systemic inflammation associated with obesity.
Reduces the Risk of Disease
Cardiovascular Diseases: Regular consumption of fiber, especially soluble fiber, is associated with reduced LDL cholesterol levels, reducing the risk of cardiovascular disease.
Type 2 Diabetes: Fiber helps control blood sugar levels and improve insulin sensitivity, decreasing the risk of developing type 2 diabetes.
Colon Cancer: A high-fiber diet is associated with a lower risk of colon cancer, possibly due to increased bowel frequency and production of protective SCFAs by the microbiota.
Main sources of soluble fiber that you can include in your diet:
🌾 Whole Grains
Whole wheat
Whole oats
Brown rice
Barley
🥦 Vegetables
Broccoli
Carrot
Zucchini
Cucumber (with skin)
Spinach
🥕 Legumes
Bean
Lentil
Chickpea
Pea
🍎 Fruits (with skin)
Litter
Money
Strawberries, blackberries
Grapes
🥜 Nuts and Seeds
Almonds
Nuts
Sunflower seeds
Pumpkin seeds
Main sources of insoluble fiber that you can include in your diet:
🌾 Whole Grains
Whole wheat
Whole oats
Brown rice
Corn
Barley
🥦 Vegetables
Broccoli
Cauliflower
Spinach
Carrot
Cucumber (with skin)
Zucchini
🥕 Legumes
Bean
Lentil
Chickpea
Pea
🍎 Fruits (with skin)
Litter
Money
Strawberries, blackberries
Grapes
🥜 Nuts and Seeds
Nuts
Almonds
Sunflower seeds
Pumpkin seeds
Literature and Fiber Intake
14g per day for every 1,000kcal consumed
25g/day - women
38g/day - men
Are you already consuming the ideal amount of Fiber?
What high-fiber foods are part of your diet?
About the author
Discover how fiber can revolutionize your digestive health, weight control, and overall well-being. Understand the essential role of this nutrient in your diet! #Fiber
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