The top foods rich in fiber

The top foods rich in fiber

The new diet recommendations published by Public Health France give them the benefit: fiber is a great asset for a transit in good shape. Where to find them? Follow the guide.

Published Tuesday by Public Health France, the new recommendations on diet are formal: to be in shape, fill up with fiber! Associated with a sufficient hydration (more one eats fibers, more one must drink!), They have a regulating effect of the intestinal transit. They actually reduce the speed of digestion and optimize the feeling of satiation, helping us better control our appetite.

These transit qualities have an impact on our overall health, as they protect us from many diseases such as diabetes, cardiovascular diseases, colorectal cancer, hormone-dependent cancers (breast or ovaries) and osteoporosis. Recently, a study even went so far as to say that the fibers were acting on morale and reducing anxiety.

What are the recommended intakes? According to the European Food Safety Authority (EFSA), to help the intestines function properly, an adult should consume at least 25 g of fiber per day. For people with type 2 diabetes, obesity or who are at risk for cardiovascular disease or cancer, EFSA recommends consuming at least 30 g of fiber daily.

But then, what to eat to fill up with good fiber? They are found mainly in vegetables and dried fruits, legumes (lentils, chickpeas, dried beans ...) or even whole grains (rice, bread, pasta, flour, oats ...).

The list of the most high-fiber foods

Prune dry, almond (16 g of fiber / 100 g)

Dry pitted apricot (14 g)

Dark chocolate with 70% cocoa (13 g)

Cooked Artichoke (9 g)

Cooked red and white beans, cooked chickpeas, peanuts, currants, salsify (8 g)

Cooked lentils, dry date, hazelnut, blackcurrant, wholemeal bread (7 g)

Raspberry, raisin, cooked bean, chestnut, parsley, cooked peas, blackberries, walnuts (6 g)

Jerusalem artichoke, raw celeriac, flageolet (5 g)

Corn petals, cooked split peas, Brussels sprouts, whole grain rusks, green olives, semolina (4 g)

Cooked Yam, Cooked Parsnip, Cooked Spinach, Cooked Green Bean, Country Bread (3 g)

Green cabbage and cooked cauliflower, gherkin, cooked broccoli, cooked leek, raw carrot, raw watercress, raw Paris mushroom, raw endive, sweet corn, bean sprouts, cooked turnip, cooked aubergine, cardoon, celery, raw pepper red and raw green, raw green pepper, cooked pumpkin (2 g)