Dietary fiber plays a crucial role in maintaining good digestive and overall health. The only problem is that most people don't get enough...
Let's start at the beginning. There are two types of fiber:
- Soluble fiber: Dissolves in water, forming a gel that helps regulate blood sugar and lower cholesterol. Found in chicory, oats, apples, citrus fruits and beans. Example of a soluble fiber: inulin.
- Insoluble fibers: These do not dissolve in water, increasing stool volume and facilitating stool passage. They are found in wholegrain cereals, nuts, vegetables and potatoes.
What are our fibre requirements?
In France, it is recommended to consume between 25 and 30 grams of fiber per day. However, average consumption is often lower than this recommendation, at around 18 grams in France.
What are the benefits of fibre?
- Regulating intestinal transit: fiber improves intestinal transit and prevents constipation.
- Healthy intestinal microbiota: they nourish the good bacteria in the gut, promoting a healthy microbiota.
- Weight control: fiber increases the feeling of satiety, helping to control appetite.
- Reduced risk of disease: Adequate fiber intake is linked to a reduced risk of cardiovascular disease, type 2 diabetes and certain cancers.
Okay, but what about prebiotics? What are they?
Prebiotics are specific types of fiber that serve as food for the beneficial bacteria in our intestines. They promote the growth and activity of these bacteria, thus contributing to a balanced and healthy intestinal microbiota(PiLeJe Micronutrition).
And what are the sources of prebiotics?
Prebiotics are found in a variety of fiber-rich foods:
- Inulin: Found in chicory, Jerusalem artichokes, garlic, onions, asparagus and bananas. Inulin can help promote satiety, regulate intestinal transit and reduce cholesterol.(Medisite)(Darwin Nutrition). So the good news is that CHERICO can become your new source of fiber, complementing a varied and healthy diet.
- Fructo-oligosaccharides (FOS): Found in onions, garlic, artichokes and asparagus. FOS promote the growth of good bacteria in the colon.
Inulin content table for foods
Here is a table showing the inulin content of various foods:
| Plant | Plant part | Inulin content |
|---|---|---|
| Chicory | Racine | 15-20% |
|
Jerusalem artichoke |
Tuber |
15-20% |
| Dandelion | Leaf | 12-15% |
| Garlic | Bulb | 9-16% |
| Leek | Bulb | 3-10% |
| Artichoke | Leaf / Flower | 3-10% |
| Onion | Bulb | 2-6% |
| Asparagus | Racine | 2-3% |
| Wheat | Cereals | 1-4% |
| Barley | Cereals | 0,5-1,5% |
| Rye | Cereals | 0,5-1% |
| Banana | Fruit | 0,3-0,7% |
By incorporating foods rich in fiber and prebiotics into your diet, you can improve your intestinal health, regulate your transit and reduce the risk of various diseases. Our CHERICO products are an excellent source of fiber and prebiotics, contributing to a healthy intestinal microbiota.
For more information on prebiotic fibers and their benefits, consult the following sources:
