Preguntas frecuentes sobre la fibra
¿Qué hace la fibra?
- Contribuye a reducir los niveles de colesterol y glucosa en sangre
- Lo ayuda a sentirse lleno para que evite comer en exceso
- Mueve la comida a lo largo de los intestinos; esto ayuda a mantener sus hábitos intestinales más regulares
¿Cuánta debo comer?
- 25 g al día para las mujeres
- 38 g al día para los hombres
¿Qué alimentos puedo comer para incorporar más fibra en mi dieta?
- Panes y cereales integrales
- Granos integrales como quinua, bulgur y arroz integral
- Frutos secos como almendras y pistachos
- Semillas como lino y chía
- Frijoles como frijoles rojos y garbanzos
- Frutas como frambuesas y peras
- Verduras como berza, espinaca y brócoli
¿Cómo utilizo la etiqueta de un alimento para averiguar si tiene alto contenido de fibra?
- Un alimento es "rico en fibra" cuando tiene 5 gramos o más por porción
- Un alimento es "una buena fuente de fibra" cuando tiene al menos 3 gramos por porción. La American Diabetes Association sugiere elegir alimentos con 3 o más gramos de fibra por porción.
¿Qué más necesito saber sobre la fibra?
- Si aumenta la cantidad de fibra que consume, hágalo lentamente. Demasiado rápido puede causar hinchazón, calambres o gases.
- Busque panes y cereales integrales. El primer o segundo ingrediente debe ser 100% de trigo integral, centeno, avena o salvado.
- Disfrute las frutas y verduras con las cáscaras y pieles intactas.
- Es posible que necesite incluso más agua ya que consume mayores cantidades de fibra. Aumentar la ingesta de agua ayuda al cuerpo a procesar la fibra cómodamente.
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This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.