Foods rich in fiber are those that come directly from vegetables , which in turn can contain two types of fiber: soluble and insoluble fiber . Soluble fiber is fiber whose fiber dissolves in water, forming a kind of gel in the intestine. In this group we find vegetables and fruits. Meanwhile, insoluble fiber is that which does not dissolve in water but is capable of absorbing it, increasing its size and stimulating intestinal movements, causing evacuations, this is where cereals and legumes are located. We will dedicate this post to the foods richest in insoluble fiber, due to its importance in avoiding constipation.
Foods rich in insoluble fiber
Oatmeal
It is a herbaceous plant with annual production, with less resistance to cold compared to wheat and barley. It is used for human consumption as a natural source of energy, recommended for students or people with a very high stress level. Oatmeal in any presentation is an ideal breakfast for both children and athletes . For people who want to purify the blood or cleanse the intestinal tract, there is nothing better than oatmeal water on an empty stomach.
Integral rice
Brown rice, cargo rice, brown rice, brown rice, are some of the names by which this cereal is known in various parts of the world. It has greater nutritional value than white rice since the bran contains a large number of properties for the human body such as: vitamin B1, B2, B3, vitamin D, minerals such as: iron, magnesium, calcium and potassium. As for its preparation, the cooking times are longer than that of white rice . After cooking, its size increases, creating a dish with a lot of volume. Currently it is a rice that is used quite frequently in vegetarian dishes and by people who suffer from constipation.
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Lentils
Lentils are a legume with a high index of nutrients , which include: carbohydrates, vitamins B1, B3, B6, minerals such as iron, zinc and selenium, the latter being an important antioxidant that protects the body's cells. Lentils enhance their power when combined in the diet with cereals such as rice , becoming proteins of high biological value, which can be compared to foods of animal origin but much healthier. Its contribution of insoluble fiber also makes it an excellent constipation fighter.
Beans
Beans are one of the oldest foods known to humanity. They are an important source of protein, as are most legumes . Beans are rich in carbohydrates, protein, fiber, fat and minerals. It is an ideal food for people with diabetes problems. Beans are very important for stimulating the lazy intestine, although eating beans causes flatulence. To counteract the latter, it is advisable to soak them in water a day before and discard the water for later cooking.
Walnuts
Although walnuts are mainly known for their soluble fiber content, we wanted to add them to this list because of their importance for constipation. According to the Lipid Unit of the Hospital Clinic of Barcelona, the daily consumption of walnuts has improved the intestinal transit of the patients in the study who have suffered from constipation for some time . In addition, it is a fruit rich in antioxidants due to the presence of polyphenols, responsible for inhibiting the oxidative process in the human body. So it is ideal for cleansing the body.
The consumption of foods rich in insoluble fiber is necessary for people of all ages and mainly for those who want to lose weight . Insoluble fiber helps detoxify the body by putting the intestines in healthy functioning.
