{"id":3488,"date":"2022-12-08T06:00:00","date_gmt":"2022-12-08T05:00:00","guid":{"rendered":"https:\/\/ysana.com\/?p=3488"},"modified":"2022-11-22T10:17:14","modified_gmt":"2022-11-22T09:17:14","slug":"fibra-cuanta-deberiamos-consumir","status":"publish","type":"post","link":"https:\/\/ysana.com\/en\/blog\/fibra-cuanta-deberiamos-consumir\/","title":{"rendered":"Fibra: \u00bfCu\u00e1nta deber\u00edamos consumir?"},"content":{"rendered":"\n<p>Cuando se habla del buen funcionamiento y salud del aparato digestivo, siempre se menciona el consumo de<strong> fibra<\/strong>, pero, \u00bfqu\u00e9 es exactamente?<\/p>\n\n\n\n<p>Desde <strong>Ysana<\/strong> nos preocupamos por tu salud, por ello, hoy te contamos qu\u00e9 es, qu\u00e9 tipos hay, cu\u00e1l es su funci\u00f3n, cu\u00e1l es la cantidad ideal de su consumo y c\u00f3mo podemos obtenerla.<\/p>\n\n\n\n<h2>\u00bfQu\u00e9 es la fibra y qu\u00e9 tipos existen?<\/h2>\n\n\n\n<p>Esta es una parte de las plantas compuesta por polisac\u00e1ridos y otros elementos, como celulosa, almid\u00f3n, sustancias p\u00e9cticas, inulina, lignina o muc\u00edlagos.<\/p>\n\n\n\n<p>Es altamente resistente a la descomposici\u00f3n por parte de las enzimas digestivas.<\/p>\n\n\n\n<p>Existen dos tipos de fibra alimentaria:<\/p>\n\n\n\n<ul><li><strong>Soluble: <\/strong>Como su nombre indica, es aquella que atrae el agua y se convierte en gel durante la digesti\u00f3n, haciendo que sea m\u00e1s lenta.<\/li><li><strong>Insoluble:<\/strong> Este tipo de fibra le aporta volumen a las heces y acelera el paso de los alimentos a trav\u00e9s del est\u00f3mago y los intestinos.<\/li><\/ul>\n\n\n\n<h2>\u00bfCu\u00e1les son sus funciones y beneficios?<\/h2>\n\n\n\n<p>Esta sustancia no puede ser considerada un nutriente porque no participa directamente en el metabolismo. Sin embargo, como hemos avanzado, cumple un importante papel en el proceso de digesti\u00f3n y defecaci\u00f3n, as\u00ed como en el mantenimiento de la flora intestinal.<\/p>\n\n\n\n<p>La fibra insoluble aporta volumen, haciendo que se genere una sensaci\u00f3n de saciedad, adem\u00e1s, promueve la motilidad intestinal (los movimientos del intestino).<\/p>\n\n\n\n<p>En lo referente a la flora intestinal, la fibra tiene efectos en la inflamaci\u00f3n y regulaci\u00f3n del sistema inmunitario, haciendo que las bacterias intestinales se vean beneficiadas, y as\u00ed, tambi\u00e9n el proceso digestivo. <a href=\"#_ftn1\" id=\"_ftnref1\"><sup>[1]<\/sup><\/a><\/p>\n\n\n\n<p>La fibra soluble contribuye a la regulaci\u00f3n del colesterol, lo que mejora la digesti\u00f3n, reduciendo los \u00e1cidos biliares. <a href=\"#_ftn2\" id=\"_ftnref2\">[2]<\/a><\/p>\n\n\n\n<p>Finalmente, como ayuda a mantener limpio y s<\/p>\n\n\n\n<p>ano el intestino, evitando el estre\u00f1imiento, contribuye a la prevenci\u00f3n de ciertas enfermedades, como el s\u00edndrome de intestino irritable, o la colitis ulcerosa, entre otras.<\/p>\n\n\n\n<h2>\u00bfCu\u00e1nta fibra debemos tomar en una dieta sana?<\/h2>\n\n\n\n<p>Seg\u00fan el comit\u00e9 de expertos de la Organizaci\u00f3n de las Naciones Unidas para la Alimentaci\u00f3n y la Agricultura (FAO) y la Organizaci\u00f3n Mundial de la Salud (OMS), la ingesta diaria recomendada de esta sustancia diet\u00e9tica en adultos son 25 gramos.<a id=\"_ftnref3\" href=\"#_ftn3\"><sup>[3]<\/sup><\/a><\/p>\n\n\n\n<h2>\u00bfC\u00f3mo obtener la fibra que precisamos?<\/h2>\n\n\n\n<p>Como hemos comentado, esta sustancia es de origen vegetal, por lo que para obtenerla debemos consumir ciertos tipos de alimentos ricos en ella.<\/p>\n\n\n\n<p>Alimentos con fibra soluble son:<\/p>\n\n\n\n<ul><li>Avena.<\/li><li>Cebada.<\/li><li>Frutos secos.<\/li><li>Semillas.<\/li><li>Legumbres.<\/li><li>Frutas (como la ciruela o el kiwi) y verduras, como la zanahoria, el br\u00f3coli o las cebollas.<\/li><li><em>Psyllium<\/em>.<\/li><\/ul>\n\n\n\n<p>Por otra parte, la insoluble se encuentra en la harina de trigo integral, el salvado de trigo, los frutos secos, las legumbres y ciertas verduras y tub\u00e9rculos, como la coliflor, las jud\u00edas verdes o las patatas.<\/p>\n\n\n\n<p>Adem\u00e1s de mediante la alimentaci\u00f3n, podemos conseguir fibra mediante suplementos alimenticios o soluciones naturales.<\/p>\n\n\n\n<p>En Ysana hemos desarrollado <strong><a href=\"https:\/\/ysana.com\/producto\/serylax-solucion-oral\/\" target=\"_blank\" rel=\"noreferrer noopener\">Serylax\u00ae<\/a><\/strong>, una gama de complementos alimenticios, 100% naturales y sin conservantes, con alto contenido de fibra y con kiwi y ciruela. \u00a1Desc\u00fabrela!<\/p>\n\n\n\n<h3>Serylax\u00ae<\/h3>\n\n\n\n<p>Gama de complementos alimenticios, 100% naturales y sin conservantes, con alto contenido de fibra y con kiwi y ciruela.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><a href=\"https:\/\/ysana.com\/wp-content\/uploads\/2022\/07\/SERYLAX-JARABE-2.png\"><img src=\"https:\/\/ysana.com\/wp-content\/uploads\/2022\/07\/SERYLAX-JARABE-2.png\" alt=\"\" class=\"wp-image-3149\" width=\"444\" height=\"444\" srcset=\"https:\/\/ysana.com\/wp-content\/uploads\/2022\/07\/SERYLAX-JARABE-2.png 700w, https:\/\/ysana.com\/wp-content\/uploads\/2022\/07\/SERYLAX-JARABE-2-300x300.png 300w, https:\/\/ysana.com\/wp-content\/uploads\/2022\/07\/SERYLAX-JARABE-2-150x150.png 150w, https:\/\/ysana.com\/wp-content\/uploads\/2022\/07\/SERYLAX-JARABE-2-200x200.png 200w, https:\/\/ysana.com\/wp-content\/uploads\/2022\/07\/SERYLAX-JARABE-2-600x600.png 600w, https:\/\/ysana.com\/wp-content\/uploads\/2022\/07\/SERYLAX-JARABE-2-100x100.png 100w\" sizes=\"(max-width: 444px) 100vw, 444px\" \/><\/a><figcaption><strong><a href=\"https:\/\/ysana.com\/producto\/serylax-solucion-oral\/\" target=\"_blank\" rel=\"noreferrer noopener\">M\u00e1s informaci\u00f3n<\/a><\/strong><\/figcaption><\/figure>\n\n\n\n<p>Ahora ya sabes m\u00e1s acerca de la fibra. Si quieres saber m\u00e1s acerca de c\u00f3mo cuidar tu salud de manera natural, te invitamos a seguir los <a href=\"https:\/\/ysana.com\/blog\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>art\u00edculos de nuestro blog <\/strong><\/a>y conocer los<a href=\"https:\/\/ysana.com\/indicacion\/gastrointestinal\/\" target=\"_blank\" rel=\"noreferrer noopener\"> <strong>productos de nuestra gama gastrointestinal<\/strong>.<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><a id=\"_ftn1\" href=\"#_ftnref1\"><sup>[1]<\/sup><\/a> Shyamchand Mayengbam, Jennifer E. et al. \u201cImpact of dietary fiber supplementation on modulating microbiota\u2013host\u2013metabolic axes in obesity\u201d.The Journal of Nutritional Biochemistry. Volumen 64. 2019. P\u00e1gs. 228-236. [WEB] Consultado el d\u00eda 16 de noviembre de 2022. Recuperado de: <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S095528631830682X\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S095528631830682X<\/a><\/p>\n\n\n\n<p><a id=\"_ftn2\" href=\"#_ftnref2\">[2]<\/a> REDACCI\u00d3N. Colesterol Familiar. \u201dFibra alimentaria\u201d. [WEB] Consultado el d\u00eda 16 de noviembre de 2022. Recuperado de: <a href=\"https:\/\/www.colesterolfamiliar.org\/habitos-de-vida-saludables\/dieta-y-nutricion\/fibra-alimentaria\/#:~:text=Control%20del%20colesterol%3A%20La%20fibra,as%C3%AD%20la%20absorci%C3%B3n%20de%20colesterol\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.colesterolfamiliar.org\/habitos-de-vida-saludables\/dieta-y-nutricion\/fibra-alimentaria\/#:~:text=Control%20del%20colesterol%3A%20La%20fibra,as%C3%AD%20la%20absorci%C3%B3n%20de%20colesterol<\/a>.<\/p>\n\n\n\n<p><a id=\"_ftn3\" href=\"#_ftnref3\"><sup>[3]<\/sup><\/a> Secretar\u00eda de Salud. \u201c\u00bfCu\u00e1nta fibra diet\u00e9tica se debe consumir?\u201d. [WEB] Consultado el d\u00eda 16 de noviembre de 2022. Recuperado de: <a href=\"https:\/\/www.gob.mx\/salud\/articulos\/cuanta-fibra-dietetica-se-debe-consumir#:~:text=Por%20eso%2C%20el%20comit%C3%A9%20de,de%20fibra%20diet%C3%A9tica%20al%20d%C3%ADa\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.gob.mx\/salud\/articulos\/cuanta-fibra-dietetica-se-debe-consumir#:~:text=Por%20eso%2C%20el%20comit%C3%A9%20de,de%20fibra%20diet%C3%A9tica%20al%20d%C3%ADa<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cuando se habla del buen funcionamiento y salud del aparato digestivo, siempre se menciona el consumo de fibra, pero, \u00bfqu\u00e9 es exactamente? Desde Ysana nos preocupamos por tu salud, por ello, hoy te contamos qu\u00e9 es, qu\u00e9 tipos hay, cu\u00e1l &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/ysana.com\/en\/blog\/fibra-cuanta-deberiamos-consumir\/\"> <span class=\"screen-reader-text\">Fibra: \u00bfCu\u00e1nta deber\u00edamos consumir?<\/span> Leer m\u00e1s<\/a><\/p>\n","protected":false},"author":1,"featured_media":3489,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-global-header-display":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":""},"categories":[51],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fibra: \u00bfCu\u00e1nta deber\u00edamos consumir?<\/title>\n<meta name=\"description\" content=\"Desde Ysana hoy te contamos qu\u00e9 es la fibra, tipos, 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