Last updated: August 11, 2021

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Welcome to this new installment of Reviewbox! Today we will talk about fibre and each of the incredible benefits it brings to our body day after day, because we know that having a totally impeccable health is undoubtedly one of your priorities.

We tend to think that we know this natural component perfectly, however, we have skipped some really important characteristics, which is why today we want to give you the most complete information possible, so that at the time of your purchase you are completely sure.

Because we want you to buy the best products, we will make sure that we not only give you the best information, but we will also tell you which are the most popular and most purchased fibre-rich products on the virtual market.




First the most important thing

  • Dietary fibre is defined as the edible part of plants, is composed of various compounds of heterogeneous nature and can be resisted by digestion and the human small intestine, and undergoes a type of total fermentation in the large intestine.
  • Dietary fibre, being considered a type of carbohydrate, has been divided into two groups (insoluble fibre and soluble fibre), as they can be differentiated according to their properties, the foods in which they are found and the different benefits they bring to the body.
  • Before purchasing your fibre-rich product, you should know that there are many aspects that you should take into account, such as the different presentations that can be found, the ideal dosage at the time of consumption, among others; this will undoubtedly allow you to make a successful purchase.

The Best Fibre: Our Picks

Buying Guide

The best way to know that you are acquiring a good product is knowing perfectly every aspect of it, that is why today we have prepared this buying guide with the best possible information, so that at the time of your purchase you are sure of the product you are acquiring.

Grains are foods that are highly rich in fibre. (Photo: dolgachov/Site: 123rf.com)

What is fibre?

Dietary fibre is defined as the edible part of plants; it can be resisted by digestion and the human small intestine, and undergoes a type of total fermentation in the large intestine.

It consists of a set of chemical compounds of heterogeneous nature. It fulfils the function of being part of the structure of plants, which is why it is found in all foods of natural origin, be they vegetables, fruits, cereals and legumes.

What are the advantages of fibre?

The main advantage of fibre is that it improves intestinal transit and is more than excellent for preventing diseases and complications in the body such as morbid obesity, diabetes and even high cholesterol.

This is what makes it a highly consumed compound around the world.
In addition, it is also ideal for controlling blood glucose levels and preventing cardiovascular disease, which is why medicines dedicated to treating these types of problems have certain levels of fibre in their compounds.

Consuming fibre will always be a good option, of course, we must measure the dose very well, otherwise it could have other effects on our bodies that may not be long-lasting, but we may regret not being fully informed about what the ideal dose is.

Advantages
  • Improves digestive transit
  • Prevents diseases
  • Contributes to weight loss
  • It is totally natural
Disadvantages
  • High consumption is not recommended for people with anaemia
  • Poor consumption can increase pressure in the intestine
  • Poor consumption can cause hernias

Insoluble or soluble fibre - what should you pay attention to?

Dietary fibre, being considered a type of carbohydrate, has been divided into two groups, as they have different characteristics. Today we want you to know about them so that you are fully informed when purchasing your product.

Insoluble fibre: This type of fibre has a substance that has little water retention, so it does not swell very much. It can be found in foods such as cereals and some vegetables. The components that make up this type of fibre are not very prone to ferment and resist the microorganisms in the intestine.

Soluble fibre: This type of fibre is the opposite of the previous one, as its components acquire much more water, so much so that they can be capable of forming gels. It is a type of fibre that is highly fermentable in the microorganism, which is why it produces a lot of gas in the intestine.

Insoluble fibre Soluble fibre
Properties Cellulose, hemicellulose, lignin and resistant starch Pectins, Inulin, gums and fructooligosaccharides
Foods where found Apples, cereals, seeds, grains, strawberries Whole wheat, vegetables, some whole grains
Benefits Prevents constipation Reduces high cholesterol and glucose

What are the most fibre-rich foods?

While it is true that fibre can be present in all our natural foods, you should know that there is a certain group that has much more fibre than others and can be much more beneficial for you:

Pulses: It is quite common that when starting a high fibre diet you are recommended to increase your consumption of pulses, as most of them have a high value of it, however, the pulses that stand out the most in that aspect are lentils, black beans, broad beans, peas and chickpeas.

Fruits: In the world of fruits fibre is also more than present, of course, the fruits that have a higher content of this are apples, bananas, peaches, pears, plums and one or another dried fruit such as grapes.

Grains: Of course, grains could not be left behind, as they form a fundamental part of high-fibre diets. Foods in this group that have a fair amount of fibre are wheat, cereals, popcorn, brown rice and wheat pasta.

How much do high-fibre products cost?

The price of products that are high in fibre can vary, of course, the prices are always perfectly adapted to all types of pockets, you just have to be careful when making your purchase, because everything will depend on what function you want to give this substance.

Fibre-rich products are always quite reasonably priced; you can easily find them for between 100 MXN and 300 MXN. You should know that as it is a natural substance, you can find it in different presentations, so the price will always vary depending on what you are looking for.

Buying criteria: factors that allow you to compare and rate different Fibre models

Yes, as with any product, there are different aspects that you should know well and take into account before making your purchase, as this will allow you to feel much more comfortable and secure when making your purchase.

  • Presentation
  • Side effects
  • Dosage
  • Contraindications

Presentation

In addition to finding fibre in different foods, as we mentioned above, we can also find it in other types of products that will undoubtedly improve different aspects of our health.

Protein bars: Being a type of natural substance ideal for controlling fat levels in the body, it is quite common to find them in protein bars, which usually contain cereals such as wheat or, in some cases, oats. Ideal for athletes.

Energy drinks: The fibre content in energy drinks is very low, however, it is usually present, as it is of great help to control any cardiovascular difficulties that may arise, especially if it is someone who has done some kind of previous physical activity.

Dietary medicine: It has already been more than clear that fibre is an excellent ally when you want to lose weight, so that it is present in this type of medicine is quite common, as it accelerates the process of fat elimination and also reduces fluid retention.

Side effects

Although fibre has a great variety of benefits for the improvement of our health, you have to know that there are different side effects that can occur if you consume fibre incorrectly, these can be:

Diarrhoea or bloating, as the gut can react differently and become much more sensitive and prone to these substances. This can also lead to unpleasant cramps in your stomach once it has been consumed.

Dehydration. as they are not a substance with a high liquid content. It is best to consume much less than your usual fluid intake, as water helps to soften the fibres, which makes it easier for them to pass through the intestine.

Weight gain. Yes, excessive consumption of fibre can cause you to gain weight, as, depending on the type of fibre, your body may generate fluid retention that will cause you to gain a few extra kilos.

Dosage

This point undoubtedly goes hand in hand with the previous one, as it is the one that will help you to avoid all these side effects from occurring and also to have a better knowledge of the product you are acquiring. Fibre can be a marvel for our health if it is consumed properly and correctly.

The recommended dose of fibre for any type of diet is about 25 grams a day for women and 38 grams for men, of course, if you are not used to eating a diet high in fibre, it is best to start by consuming 5 grams a day and then increase the amount.

Fibre is also commonly found in various seeds. (Photo: kerdkanno/ site: 123rf.com)

Contraindications

The best thing you can do when acquiring this type of substances or components, is to inform yourself about all the effects and consequences that can have the wrong consumption or use of the same, as this will avoid many problems and bad moments that are totally unnecessary:

Allergies. The fibre found in oats, wheat or other cereals is not suitable for people with celiac disease or gluten allergy, although there are some foods with fibre that can be consumed, such as gluten-free cereals.

Intestinal discomfort. It is not advisable to consume fibre when you have diarrhoea, as this could make the situation much worse; as we have mentioned, fibre is a type of substance that helps digestion to be faster, so it can cause greater damage if consumed with these discomforts.

Other conditions. It is not recommended that people with anaemia consume high levels of fibre, as the phytates contained in foods such as oats tend to significantly impede the absorption of iron.

(Featured image photo: Tatjana Baibakova / 123rf.com)

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