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October 19, 2018
Fiber: 4+1 secrets to good health!

So, what are these fibers that we keep hearing about in commercials, and reading about in magazines, and where exactly do we find them? What I can safely say is that it is something with important benefits for the body and something that should be included in everyone’s diet, on a daily basis. In fact, by looking at the nutritional labels of commercial products, I found out that fibers/dietary fibers are written in detail as well… So, what is only certain is that they are there to give us some kind of information!

Fibers also belong to the category of carbs, they are found in vegetables, and they aren’t broken down by the human body and the small intestine. They are divided into two categories: the soluble and the insoluble (and this has to do with their water solubility). The recommended quantities for a healthy adult range from 20 to 35 g daily, and for a child the quantity is equal to the age +5g daily. Due to the significant changes in everyone’s eating habits – several times these quantities are hard to be completed, even though we can find fibers in so many foods like fruits, vegetables, oats, cereal, pasta, whole-wheat bread, and of course, legumes. As it seems though, from research that has been conducted, people have the tendency to not consume these foods regularly, and on the contrary, to consume those foods that have plenty of saturated fats, sugar, and salt.

Which are, though, the benefits of fibers to health and for what reason do we want them in our diet? Research suggests that…

- They are necessary for a good bowel movement and they reinforce the process of digestion. One of the main problems that people who do not consume enough fibers have, is that of constipation.

- A diet rich in fibers, is also rich in many other necessary trace elements for the body, since fibers can be found in those foods that we call “good”, like the ones I mentioned above.

- A diet rich in fibers brings more saturation since fibers are broken down more slowly and so, they slow down the process of digestion. That means, they make us feel full for longer, while they do not increase the blood sugar levels abruptly.

- They help in preserving a balanced weight and in fighting obesity.

- A diet rich in fibers helps in reducing several forms of cancer and mainly the colon one. Moreover, it helps in fighting diseases such as cardiovascular, type 2 diabetes, and increased cholesterol.

Does it take more to convince you to change your diet and add fibers into your lives? I don’t think so…

And now, 4 important tips that it’s good for you to know, in order to get as many fibers as you can from your diet.

  1. Eat your vegetables raw or steam-cooked, and your fruits with their peel (after washing them well of course). In that way, you will get as many fibers, vitamins, and minerals as you can from your food.  
  2. Start your day with a breakfast rich in fibers, by adding oats or wholegrain cereals into your diet. In that way, you will start your day feeling full.
  3. Prefer pasta and bread that are whole-wheat, also whole grain rice along with your main meals and your lunch, and avoid meals that are high in saturated fats, salt, sugar, and especially in processed sugar.
  4. When you crave something sweet, prefer desserts that include whole-wheat flour, oats, fruits, vegetables, nuts, seeds, and generally the so-called “good” foods. Due to the fibers that they include, they will bring you saturation and you will probably eat a lot less than you would if you ate a regular dessert.

Now, let’s go see some recipes that have plenty of fibers! You’ll make then and you’ll fill your appetite and… stomach!

Homemade muesli with oats oranges and berries

Homemade muesli with oats oranges and berries by the Greek chef Akis Petretzikis

Vegetarian lentil tacos

Vegetarian lentil tacos by the Greek chef Akis Petretzikis

Bulgur wheat with beluga lentils and asparagus

Bulgur wheat with beluga lentils and asparagus by the Greek chef Akis Petretzikis

Roasted sweet potatoes with black beans

Roasted sweet potatoes with black beans by the Greek chef Akis Petretzikis

Antioxidant salad

Antioxidant salad by the Greek chef Akis Petretzikis

Quick beetroot salad

Quick beetroot salad by the Greek chef Akis Petretzikis


This article was written in collaboration with the scietific advisor-sports nutritionist Anna Maria Volanaki, MSc, BDA, SENr, INDI.

The website offers as a service a variety of articles, based on scientific sources. All the articles are provided as general information and no text should be used as a substitute for advice from a physician or another health scientist, regardless of the date it has been published.

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