Dietary fiber is mainly found in fruits, vegetables, whole grains, and legumes. Its most well-known property is preventing or relieving constipation. But that’s not the only benefit it provides to health. Fiber reduces the risk of diabetes, heart diseases, and some types of legumes can prevent cancer.
Importance of Consuming Fiber
It is essential to choose and consume foods rich in fiber. Dietary fiber includes the parts of plant-based foods that the body cannot digest or absorb. Unlike fats, carbohydrates, or proteins, fiber is not digested by the body, so it passes through the stomach, small intestine, and colon intact. It is divided into soluble, if it dissolves in water, or insoluble, if it does not dissolve.
Legumes and their Consumption
According to the ANIBES report from the Spanish Nutrition Foundation (FEN), their consumption is decreasing, with a 5.3% drop in sales in 2022. The most consumed are chickpeas, lentils, or beans, with the latter having the highest grams of fiber per 100 grams at 25.4. A plate of beans would cover the daily intake of recommended fiber.
Properties of Beans
Beans are foods with a low fat content and high in plant-based protein. Besides being a source of fiber, they provide vitamins and minerals such as calcium, selenium, iron, magnesium, zinc, potassium, phosphorus, thiamine, niacin, and vitamin B.
Among the benefits of consuming fiber are: normalizing bowel movements, maintaining intestinal health, reducing cholesterol levels, controlling blood sugar levels, and maintaining a healthy weight.
Legumes and the Reduction of Cancer Risk
The World Cancer Research Foundation states that fiber-rich foods can reduce the risk of colorectal cancer. The World Health Organization (WHO) also states that consuming an adequate amount of fiber reduces the risk of mortality from any cause by 15 to 30%.
Have you checked out our YouTube channel? Subscribe now!
