Come más fibra. Todos hemos escuchado este consejo, por lo que asumimos que debe ser bueno para nosotros. El problema es que la fibra y el sabor pueden parecer opuestos, y para muchos de nosotros, el sabor es el factor principal a la hora de elegir alimentos. Pero la realidad es que la fibra puede tener sabor, junto con efectos medicinales para ayudar potencialmente a reducir y prevenir enfermedades comunes. En este artículo, echemos un vistazo a qué es exactamente la fibra y cómo funciona en el cuerpo.
¿Qué es exactamente la fibra y qué alimentos contienen este carbohidrato?
La fibra es simplemente un tipo de carbohidrato que se encuentra naturalmente en los alimentos de origen vegetal y que los humanos no digieren por completo.
Los alimentos de origen vegetal que son ricos en fibra , como frutas, verduras, granos integrales, frijoles y legumbres, nueces y semillas, según las pautas de MiPlato del Departamento de Agricultura de EE. UU. , también contienen vitaminas, minerales y otros nutrientes poderosos que el cuerpo puede utilizar para una salud óptima.
Si bien la fibra no se puede digerir por completo, se mueve por el tracto digestivo a medida que se digieren los nutrientes, y puede hacer grandes cosas que impactan positivamente en nuestra salud.
El problema es que los estadounidenses obtienen menos de la mitad de la ingesta diaria recomendada de 14 gramos (g) por cada 1000 calorías de alimentos.
Un nivel de recomendación más simple para la mayoría de los adultos es entre 25 y 38 g por día. De hecho, la fibra figura como un «nutriente de preocupación» debido a la baja ingesta general y los beneficios para la salud conocidos.
Fibra soluble e insoluble: ¿cuál es la diferencia entre las dos?
Hay dos tipos de fibra: soluble e insoluble. Si bien ambos son importantes, los dos funcionan de manera diferente en el cuerpo. Así es cómo:
Fibra soluble
La fibra soluble es un tipo de fibra que atrae el agua y forma un gel. Este gel provoca una ralentización del proceso de digestión, lo que puede ser beneficioso para la pérdida de peso. Los alimentos ricos en fibra soluble incluyen avena, legumbres, pieles de plantas comestibles y nueces.
Fibra insoluble
La fibra insoluble es el tipo de fibra que, lo adivinaste, repele el agua. Puede encontrar fibra insoluble en alimentos como verduras, frutas, nueces y semillas, salvado de trigo y alimentos integrales como la pasta integral y el arroz integral. Su beneficio principal es proporcionar volumen a las heces y ayudar en el movimiento a través del tracto digestivo. (4)
Una dieta sana y equilibrada contiene una combinación de fibra soluble e insoluble.
¿Por qué debo comer fibra? Una mirada a los posibles beneficios para la salud de los carbohidratos
En resumen, la fibra puede ayudarlo a vivir más tiempo. ( 6 ) Los estudios sugieren que las personas que comen una mayor ingesta de fibra tienden a tener tasas más bajas de enfermedades cardíacas, obesidad, diabetes tipo 2, derrames cerebrales, presión arterial alta (hipertensión) y enfermedades digestivas.
Puede ayudar a mejorar o prevenir condiciones de salud como prediabetes , diabetes, colesterol alto , obesidad y varios problemas digestivos, como estreñimiento , cáncer de colon y diverticulitis , simplemente aumentando la fibra en su dieta. ( 8 )
Pérdida de peso
La investigación sugiere que los nutrientes como la fibra pueden desempeñar un papel importante en el peso corporal. ( 10 ) La ingesta de fibra dietética, independientemente de la ingesta de macronutrientes y calorías, promueve la pérdida de peso y la adherencia a la dieta en adultos con sobrepeso u obesidad que consumen una dieta restringida en calorías, según un estudio publicado en The Journal of Nutrition.
La fibra expande y aglutina los alimentos en el tracto gastrointestinal, lo que ralentiza la digestión. Esto puede aumentar la satisfacción de su comida y ayuda a estabilizar los niveles de azúcar en la sangre . (4) Los alimentos ricos en fibra también tienden a tener una menor densidad energética, lo que significa que te ayudarán a sentirte más lleno sin consumir demasiadas calorías. (4) Este concepto está en el centro de por qué una dieta alta en fibra se asocia con una tasa más baja de obesidad. ( 11 )
Desordenes digestivos
La fibra es como el cepillo de fregar de la naturaleza, mantiene las tuberías de su cuerpo limpias y reduce la actividad cancerígena.
Uno de los beneficios de obtener suficiente fibra en su dieta es reducir el riesgo de diverticulitis , una afección en la que se infectan las bolsas que se forman en el colon. La fibra ayuda a mantener los alimentos limpios de las bolsas y que se mueven a través del tracto digestivo. Intente consumir de 25 a 40 g de fibra por día para reducir el riesgo de diverticulitis. ( 12 )
La fibra también tiene un beneficio anticancerígeno: tanto la fibra soluble como la insoluble también pueden desempeñar un papel en la prevención del cáncer de colon. ( 13 )
Reducción del colesterol y la presión arterial
El maravilloso efecto de la fibra en el cuerpo es un gran ejemplo de terapia de nutrición médica (MNT), una técnica que los nutricionistas dietistas registrados (RDN) usan en sus pacientes para reducir la necesidad de medicamentos mientras mejoran los resultados de salud.
Así es como funciona: su cuerpo usa sales biliares, que son excretadas por la vesícula biliar para descomponer el contenido de grasa en los alimentos. Las sales biliares están hechas de colesterol.
Cuando comes alimentos con fibra, la fibra se une a las sales biliares, evitando que vuelvan a circular para la próxima vez que comas. Como resultado, su cuerpo debe producir más sales biliares tomando colesterol del hígado. Así es como la fibra soluble reduce el colesterol en la sangre. ( 14 )
La fibra también tiene un papel preventivo sobre la presión arterial, pero la razón está más asociada con nutrientes como el potasio , el calcio y el magnesio que contienen los alimentos ricos en fibra. (11)
Si aún no está convencido de aumentar su consumo de fibra, sepa que también están surgiendo datos sobre la capacidad de la fibra para afectar el sistema inmunológico, el estado de ánimo y la memoria mediante la promoción de bacterias intestinales saludables. ( 15 )
Un estudio reciente , por ejemplo, sugiere que un mayor consumo de fibra puede mejorar la salud general del bioma intestinal, lo que a su vez aumenta la disponibilidad de ácidos grasos de cadena corta, compuestos que se cree son fundamentales para mantener la salud del colon y el mantenimiento del peso. y la prevención de enfermedades metabólicas como la diabetes
¿Cuáles son las mejores fuentes alimenticias de fibra?
La Administración de Alimentos y Medicamentos (FDA) ha establecido un valor diario para alimentos y suplementos con etiquetas de alimentos. El valor diario (DV) de fibra es de 28 g. (4)
Tenga en cuenta que los alimentos naturales que contienen fibra suelen tener una combinación de fibra soluble e insoluble y la mayoría proviene de la fibra soluble. Para reducir el colesterol en la sangre entre un 3 y un 5 por ciento, trate de ingerir al menos de 5 a 10 g de fibra soluble al día. ( 16 )
Estas son algunas fuentes alimenticias de fibra, junto con la cantidad de DV de fibra que ofrecen: ( 17 )
Fruta
Maracuyá (1 taza): 25 g, 100 %
Fruta del pan (1 taza): 11 g, 44 por ciento
Frambuesas (1 taza): 8 g, 32 por ciento
Moras (1 taza): 8 g, 32 por ciento
Boysenberries y grosellas (1 taza): 7 g, 28 por ciento
Pera (1 mediana): 6 g, 24 por ciento
Ciruelas pasas (5 piezas): 3 g, 12 por ciento
Verduras
Alcachofa (1 grande): 9 g, 36 por ciento
Habas (1 taza): 9 g, 36 por ciento
Guisantes verdes (1 taza): 8 g, 32 por ciento
Lentejas ( ½ taza): 8 g, 32 por ciento
Frijoles ( ½ taza): 6 g, 24 por ciento
Camote ( ½ taza, en puré): 4 g, 16 por ciento
Nueces y semillas
Semillas de chía (1 onza): 10 g, 40 por ciento
Semillas de lino (1 oz): 6 g, 40 por ciento
Semillas de calabaza (1 oz): 5 g, 20 por ciento
Almendras (1 oz): 4 g, 16 por ciento
Granos
Salvado con pasas (1 taza): 7 g, 28 %
Trigo triturado (2 galletas): 6 g, 24 por ciento
Salvado de avena (1 taza): 6 g, 24 por ciento
Arroz integral (1 taza): 4 g, 16 por ciento
¿Cuáles son los posibles efectos secundarios de comer demasiada fibra?
Al igual que con todo lo demás en la vida, consumir demasiada fibra puede ser perjudicial para la salud. Las Pautas dietéticas de EE. UU. no han establecido un límite superior para la ingesta de fibra, pero es bien sabido que comer demasiada fibra puede causar gases, distensión abdominal y diarrea. ( 18 ) Un aumento repentino en la fibra, la ingesta inadecuada de líquidos y la inactividad, junto con una dieta rica en fibra, pueden aumentar la probabilidad de estos síntomas.
¿Debe tomar suplementos de fibra? Una mirada a las diferentes opciones
Los médicos a menudo recetan suplementos de fibra para el tratamiento del síndrome del intestino irritable o el estreñimiento . Estos suplementos se consideran fibras funcionales que se aíslan de fuentes vegetales:
El psyllium (Metamucil) es un tipo de suplemento de fibra soluble que puede usar para aumentar el volumen de las heces y estimular las deposiciones regulares.
La dextrina es un tipo de fibra prebiótica soluble que se encuentra en productos como Benefiber y promueve las bacterias buenas para la salud digestiva en general .
La metilcelulosa (Citracel) y el policarbofilo (Fibercon) son otras opciones de suplementos de fibra para ayudarlo a mantenerse regular.
Consulte con su médico antes de agregar cualquier suplemento a su dieta.
Una palabra final sobre la fibra y por qué la necesita en su dieta
En pocas palabras: es probable que no obtenga suficiente fibra, así que considere comer más. La mejor manera de obtener fibra es a través de fuentes naturales, como frutas, verduras, granos integrales, nueces, semillas y legumbres, porque estas fuentes también incluyen vitaminas, minerales y fitonutrientes importantes que su cuerpo necesita para una salud óptima.
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