Dietary fiber plays a crucial role in maintaining good digestive and overall health. The only problem is that most people don't get enough of it...
Let's start at the beginning, there are two types of Fibers:
- Soluble fiber : It dissolves in water, forming a gel that helps regulate blood sugar and lower cholesterol. It is found in chicory, oats, apples, citrus fruits, and beans. An example of soluble fiber is inulin.
- Insoluble fiber : It does not dissolve in water, increasing stool bulk and making it easier to pass. It is found in whole grains, nuts, vegetables, and potatoes.
What are our fiber needs?
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, around 18 grams in France.
What are the benefits of fiber?
- Regulation of intestinal transit : fibers improve intestinal transit and prevent constipation.
- Gut microbiota health : They feed the good bacteria in the gut, promoting a healthy microbiota.
- Weight control : Fiber increases the feeling of satiety, helping to control appetite.
- Disease Risk Reduction : 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 gut. They promote the growth and activity of these bacteria, contributing to a balanced and healthy gut microbiota ( PiLeJe Micronutrition ).
And what are the sources of prebiotics?
Prebiotics are found in various fiber-rich foods:
- Inulin : Found in chicory, Jerusalem artichokes, garlic, onions, asparagus, and bananas. Inulin can help with satiety, regulating intestinal transit, and reducing cholesterol ( Medisite ) ( Darwin Nutrition ). So good news, CHERICO can become your new source of fiber, in addition to a varied and healthy diet.
- Fructooligosaccharides (FOS) : Found in onions, garlic, artichokes, and asparagus. FOS promotes the growth of good bacteria in the colon.
Table of Inulin Content in Foods
Here is a table that shows the inulin content of various foods:
| Plant | Part of the plant | Inulin content |
|---|---|---|
| Chicory | Root | 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 | Root | 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 gut health, regulate your bowel movements, and reduce the risk of various diseases. Our CHERICO products are an excellent source of fiber and prebiotics, contributing to a healthy gut microbiota.
For more information on prebiotic fibers and their benefits, check out the following sources:
