The importance of fiber for health: the benefits and foods rich in fiber

The benefits of dietary fiber for your health and well-being

A balanced and varied diet is essential for maintaining good health. Among the various nutrients that should never be lacking in our diet, fibers are of vital importance.

But why is a diet rich in fiber so good for you? In this article, we'll explore the benefits of fiber and explain why you should include it in your diet.

Fiber is a type of complex carbohydrate that our body is unable to digest completely. Not being assimilable by our digestive system, they are not a source of nourishment. However, they play a fundamental role in our nutrition.

White bowl with cereal, coconut flakes, with golden spoon


Fibers are a real panacea for the health of our body! Many studies demonstrate the benefits they bring, including:
  • They improve the functioning of the digestive system, helping the absorption of nutrients and counteracting constipation.
  • They reduce the risk of inflammation of the intestines and gastrointestinal disorders.
  • They prevent type 2 diabetes, slow down the absorption of blood sugar, keep blood sugar under control and improve insulin sensitivity.
  • They lower bad cholesterol (LDL) in the blood, preventing cardiovascular diseases such as heart attacks and strokes.
  • They reduce the risk of colon and rectal cancer, thanks to the maintenance of an optimal intestinal pH.
  • They give a feeling of satiety and fullness, helping to control body weight and blocking hunger attacks. They also help fight obesity.

In short, fibers are a precious ally for our health and well-being !

Bowl with rolled oats and dried fruit, on white background with silver spoon, kitchen cloth with breadsticks, almonds and jar with rolled oats


Are you curious about which are the best sources of fiber? We'll give you some suggestions! Undoubtedly foods of plant origin, therefore all fruit and vegetables. We also add legumes and whole grains among the best sources of fiber, as well as dried fruit and nuts.
Below you will find a list of foods rich in fiber that you should include in your diet:

  • Legumes : beans, broad beans, chickpeas, lentils, peas
  • Whole grains and by-products : Pastas, cookies, breads, and breakfast cereals, such as oats , baked goods, pearl barley
  • Vegetables and vegetables : artichokes, cabbage, chicory, carrots, aubergines, beets, mushrooms, agretti, fennel
  • Fresh fruit : pears, apples, figs, bananas, kiwis, raspberries, prickly pears, currants
  • Dried fruit in shell : walnuts, hazelnuts , almonds
  • Dried fruit : dried apricots, dried figs, dried apples, raisins, dried plums, dried chestnuts.

Peppers, zucchini, broccoli, lettuce, cabbage in the supermarket

Don't underestimate the importance of dietary fiber to your health and well-being! Incorporating them into your daily diet can help reduce the risk of many diseases and keep your body fit. Choose the foods you prefer and make your diet even tastier and healthier!

The recommended amount of fiber intake in adults is about 25 grams per day. To reach the recommended levels it is advisable to consume foods naturally rich in fiber more often and make sure you consume at least 5 portions a day of fruit and vegetables to be distributed throughout the day.


How to get more fiber for a healthier and more active life? Simple! Here are five easy-to-follow tips:

  1. Replace refined grains with whole grain products. Whole wheat bread, whole wheat pasta and brown rice are delicious and healthy choices that will help you feel full longer.

  2. Eat greens with every meal: It's important to eat them for both lunch and dinner. Prefer seasonal vegetables for a nutritious meal full of properties

  3. Choose beans and legumes instead of the usual meat. Alternate meat with black beans, chickpeas and lentils, rich in protein and fiber, they will help you feel full without weighing you down.

  4. Snacks based on fresh fruit or dried fruit. Apples, bananas and oranges are great for a healthy snack, as are almonds, walnuts and hazelnuts. Always choose seasonal fruit in order to take advantage of all the benefits and properties of fruit.

  5. Choose the Clemi's Market granola: the Original Granola and the Chocolate Lover Granola are rich in fiber, respectively 8g and 9.1g of fiber per 100g. Add them to your favorite breakfast or snack to get the right amount of nutrients and for a healthy, balanced and tasty meal.

Box of original granola and chocolate lover granola by Clemi's Market on marble background


And don't forget to drink lots of water! Water will help keep the fiber you eat moving through your digestive system. A high-fiber diet will not only help you lose weight, but it can also reduce your risk of chronic disease.

Be sure to include a variety of fiber sources in your diet, such as fruits, vegetables, whole grains, legumes, and nuts. And remember that a balanced and varied diet is the secret to physical and mental well-being!

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