{"id":70878,"date":"2023-03-23T15:02:33","date_gmt":"2023-03-23T15:02:33","guid":{"rendered":"https:\/\/laboratoriosniam.com\/pt\/?p=70878"},"modified":"2023-08-30T14:51:37","modified_gmt":"2023-08-30T13:51:37","slug":"alimentos-ricos-em-fibras","status":"publish","type":"post","link":"https:\/\/laboratoriosniam.com\/pt\/blog\/especialistas\/alimentos-ricos-em-fibras\/","title":{"rendered":"Alimentos ricos em fibras alimentares: conhe\u00e7a os seus benef\u00edcios"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndice de conte\u00fados<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69e2f69f902ff\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69e2f69f902ff\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/laboratoriosniam.com\/pt\/blog\/especialistas\/alimentos-ricos-em-fibras\/#O_que_sao_fibras_alimentares\" >O que s\u00e3o fibras alimentares?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/laboratoriosniam.com\/pt\/blog\/especialistas\/alimentos-ricos-em-fibras\/#Diferenca_entre_fibras_soluveis_e_insoluveis\" >Diferen\u00e7a entre fibras sol\u00faveis e insol\u00faveis<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/laboratoriosniam.com\/pt\/blog\/especialistas\/alimentos-ricos-em-fibras\/#Beneficios_das_fibras_alimentares\" >Benef\u00edcios das fibras alimentares<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/laboratoriosniam.com\/pt\/blog\/especialistas\/alimentos-ricos-em-fibras\/#Que_alimentos_sao_mais_ricos_em_fibras\" >Que alimentos s\u00e3o mais ricos em fibras?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/laboratoriosniam.com\/pt\/blog\/especialistas\/alimentos-ricos-em-fibras\/#Alimentos_com_fibras_para_o_intestino\" >Alimentos com fibras para o intestino<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/laboratoriosniam.com\/pt\/blog\/especialistas\/alimentos-ricos-em-fibras\/#Tabela_de_alimentos_fontes_de_fibras\" >Tabela de alimentos fontes de fibras<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/laboratoriosniam.com\/pt\/blog\/especialistas\/alimentos-ricos-em-fibras\/#Como_deve_ser_uma_dieta_rica_em_fibras\" >Como deve ser uma dieta rica em fibras?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p class=\"has-text-align-center\" style=\"font-size:22px\">A ingest\u00e3o di\u00e1ria adequada de fibra alimentar apresenta in\u00fameros benef\u00edcios para a sa\u00fade, descubra neste artigo, escrito pela nutricionista Rita Antunes, quais s\u00e3o os alimentos ricos em fibras e os respetivos benef\u00edcios.<\/p>\n\n\n\n<h2 class=\"has-text-align-center has-text-color wp-block-heading\" style=\"color:#2289aa\"><span class=\"ez-toc-section\" id=\"O_que_sao_fibras_alimentares\"><\/span>O que s\u00e3o fibras alimentares?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <strong>fibra alimentar<\/strong> \u00e9 definida como uma classe de <strong>compostos de origem vegetal constitu\u00edda sobretudo<\/strong> por <strong>polissac\u00e1ridos<\/strong> e <strong>subst\u00e2ncias<\/strong> associadas que, quando ingeridos, n\u00e3o sofrem hidr\u00f3lise, digest\u00e3o e absor\u00e7\u00e3o no intestino delgado dos humanos. Apesar de n\u00e3o ser absorvida no sistema digestivo humano, <strong>desempenha um papel muito importante na digest\u00e3o e absor\u00e7\u00e3o de outros nutrientes<\/strong> presentes nos alimentos, como os l\u00edpidos e os hidratos de carbono.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/laboratoriosniam.com\/pt\/produto\/emitium-balance\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/laboratoriosniam.com\/pt\/wp-content\/uploads\/2023\/01\/BALANCE-PT-estrat-prod001-800x800.jpg\" alt=\"Banner Balance Pr - Fibra para a pris\u00e3o de ventre\" class=\"wp-image-69157\" width=\"450\" height=\"450\" srcset=\"https:\/\/laboratoriosniam.com\/pt\/wp-content\/uploads\/2023\/01\/BALANCE-PT-estrat-prod001-800x800.jpg 800w, https:\/\/laboratoriosniam.com\/pt\/wp-content\/uploads\/2023\/01\/BALANCE-PT-estrat-prod001-400x400.jpg 400w, https:\/\/laboratoriosniam.com\/pt\/wp-content\/uploads\/2023\/01\/BALANCE-PT-estrat-prod001-280x280.jpg 280w, https:\/\/laboratoriosniam.com\/pt\/wp-content\/uploads\/2023\/01\/BALANCE-PT-estrat-prod001-768x768.jpg 768w, https:\/\/laboratoriosniam.com\/pt\/wp-content\/uploads\/2023\/01\/BALANCE-PT-estrat-prod001-247x247.jpg 247w, https:\/\/laboratoriosniam.com\/pt\/wp-content\/uploads\/2023\/01\/BALANCE-PT-estrat-prod001-1024x1024.jpg 1024w, https:\/\/laboratoriosniam.com\/pt\/wp-content\/uploads\/2023\/01\/BALANCE-PT-estrat-prod001-100x100.jpg 100w, https:\/\/laboratoriosniam.com\/pt\/wp-content\/uploads\/2023\/01\/BALANCE-PT-estrat-prod001-90x90.jpg 90w, https:\/\/laboratoriosniam.com\/pt\/wp-content\/uploads\/2023\/01\/BALANCE-PT-estrat-prod001.jpg 1200w\" sizes=\"auto, (max-width: 450px) 100vw, 450px\" \/><\/a><\/figure>\n<\/div>\n\n\n<h3 class=\"has-text-align-center has-text-color wp-block-heading\" style=\"color:#2289aa\">Qual \u00e9 a quantidade ideal de fibras di\u00e1rias? <\/h3>\n\n\n\n<p>A <strong>Associa\u00e7\u00e3o Diet\u00e9tica Americana (ADA)<\/strong> tal como a Organiza\u00e7\u00e3o Mundial da Sa\u00fade (OMS) e o Minist\u00e9rio da Sa\u00fade Portugu\u00eas <strong>recomendam uma ingest\u00e3o de fibra alimentar de 20-35g\/dia.<\/strong><\/p>\n\n\n\n<h2 class=\"has-text-align-center has-text-color wp-block-heading\" style=\"color:#2289aa\"><span class=\"ez-toc-section\" id=\"Diferenca_entre_fibras_soluveis_e_insoluveis\"><\/span>Diferen\u00e7a entre fibras sol\u00faveis e insol\u00faveis<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p> A fibra pode ser classificada em <strong>duas categorias <\/strong>de acordo com a sua capacidade de se dissolver na \u00e1gua:<strong> fibras sol\u00faveis e fibras insol\u00faveis. <\/strong><\/p>\n\n\n\n<p><strong>Fibras Sol\u00faveis<\/strong> s\u00e3o as gomas <strong>provenientes de plantas<\/strong> (ex: goma ar\u00e1bica, goma-guar, tragacanto) ou <strong>provenientes de algas<\/strong> (ex: carragenanos, alginatos, agar) e ainda <strong>pectinas de frutos e vegetais<\/strong> (ex: frutoligossacaridos, inulina, glucomanano).<\/p>\n\n\n\n<p>Estas s\u00e3o <strong>altamente ferment\u00e1veis<\/strong> pela flora intestinal e t\u00eam como principais propriedades:<\/p>\n\n\n\n<ul class=\"background-seccion-post wp-block-list\">\n<li>Absorver \u00e1gua;<\/li>\n\n\n\n<li>Controlar o esvaziamento g\u00e1strico;<\/li>\n\n\n\n<li>Fornecer substrato para as bact\u00e9rias do c\u00f3lon produzirem subst\u00e2ncias ben\u00e9ficas, como os \u00e1cidos gordos de cadeia curta (butirato, propionato e acetato);<\/li>\n\n\n\n<li>Fixar os \u00e1cidos biliares e aumentar a sua excre\u00e7\u00e3o; <\/li>\n\n\n\n<li>Reduzir o colesterol; <\/li>\n\n\n\n<li>Melhorar a toler\u00e2ncia ao a\u00e7\u00facar.<\/li>\n<\/ul>\n\n\n\n<p>Os <strong>alimentos mais ricos em fibras sol\u00faveis<\/strong> s\u00e3o as algas, os cereais integrais, a aveia, as leguminosas secas, os frutos oleaginosos, a cevada, a linha\u00e7a, algumas frutas (citrinos, morangos, banana, ma\u00e7\u00e3, manga e kiwi), cenoura e f\u00e9culas (batata, mandioca e inhame). <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"262\" src=\"https:\/\/laboratoriosniam.com\/pt\/wp-content\/uploads\/2023\/03\/img-frutas-fibraPT.png\" alt=\"fibras alimentares\" class=\"wp-image-70919\" srcset=\"https:\/\/laboratoriosniam.com\/pt\/wp-content\/uploads\/2023\/03\/img-frutas-fibraPT.png 500w, https:\/\/laboratoriosniam.com\/pt\/wp-content\/uploads\/2023\/03\/img-frutas-fibraPT-247x129.png 247w, https:\/\/laboratoriosniam.com\/pt\/wp-content\/uploads\/2023\/03\/img-frutas-fibraPT-172x90.png 172w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/figure>\n<\/div>\n\n\n<p><strong>Fibras insol\u00faveis<\/strong> (<strong>n\u00e3o ferment\u00e1veis<\/strong>) s\u00e3o a celulose, a lenhina e algumas hemiceluloses. Estas constituem a <strong>componente estrutural das plantas<\/strong>, ou seja, \u201co esqueleto\u201d, as partes fibrosas dos caules e talos das folhas. Por serem t\u00e3o consistentes e r\u00edgidas passam o aparelho digestivo praticamente intactas, tendo como <strong>fun\u00e7\u00f5es aumentar a massa fecal, favorecendo a sua passagem atrav\u00e9s dos intestinos. <\/strong><\/p>\n\n\n\n<p>Deste modo, estas fibras <strong>promovem os <a href=\"https:\/\/laboratoriosniam.com\/pt\/blog\/probioticos-intestinal\/espasmos-intestinais\/\" target=\"_blank\" rel=\"noopener\">movimentos intestinais<\/a><\/strong>, o que permite prevenir a <a href=\"https:\/\/laboratoriosniam.com\/pt\/blog\/especialistas\/alimentos-para-prisao-de-ventre\/\" target=\"_blank\" rel=\"noopener\">pris\u00e3o de ventre<\/a>. Para al\u00e9m disso, absorvem ainda toxinas provenientes dos alimentos e da flora intestinal, favorecendo um ambiente est\u00e1vel no c\u00f3lon. S\u00e3o especialmente efetivas para aumentar o volume das fezes e promoverem a regularidade intestinal (prevenindo a obstipa\u00e7\u00e3o). <\/p>\n\n\n\n<p><strong>Os alimentos mais ricos em fibras insol\u00faveis s\u00e3o vegetais de folha verde, cereais integrais e farelo de trigo<\/strong>.<\/p>\n\n\n\n<h2 class=\"has-text-align-center has-text-color wp-block-heading\" style=\"color:#2289aa\"><span class=\"ez-toc-section\" id=\"Beneficios_das_fibras_alimentares\"><\/span>Benef\u00edcios das fibras alimentares<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A ingest\u00e3o di\u00e1ria adequada de fibra alimentar <strong>apresenta in\u00fameros benef\u00edcios para a sa\u00fade<\/strong>, tais como:<\/p>\n\n\n\n<ul class=\"background-seccion-post wp-block-list\">\n<li>Apresentam um efeito ben\u00e9fico no controlo da diabetes; <\/li>\n\n\n\n<li>Reduzem a obstipa\u00e7\u00e3o e melhoram o tr\u00e2nsito intestinal; <\/li>\n\n\n\n<li>Aumentam o efeito de saciedade (reduzem o apetite) \u2013 importante no combate \u00e0 obesidade; <\/li>\n\n\n\n<li>Apresentam um efeito hipocolesterol\u00e9mico, ou seja, o seu consumo leva a uma redu\u00e7\u00e3o dos valores s\u00e9ricos de colesterol; <\/li>\n\n\n\n<li>Apresentam um efeito preventivo no desenvolvimento das doen\u00e7as cardiovasculares; <\/li>\n\n\n\n<li>Apresentam um efeito protetor no desenvolvimento de cancro, especialmente, no cancro do c\u00f3lon<\/li>\n<\/ul>\n\n\n\n<p>Algumas explica\u00e7\u00f5es: <\/p>\n\n\n\n<h3 class=\"has-text-align-center has-text-color wp-block-heading\" style=\"color:#2289aa\">Explica\u00e7\u00e3o do efeito ben\u00e9fico no controlo da diabetes:<\/h3>\n\n\n\n<p>Uma alimenta\u00e7\u00e3o que forne\u00e7a uma quantidade adequada de fibra di\u00e1ria, <strong>produz constantemente n\u00edveis de glicose s\u00e9rica mais baixos comparativamente a uma alimenta\u00e7\u00e3o pobre em fibra<\/strong>, isto porque uma refei\u00e7\u00e3o rica em fibra permite que a absor\u00e7\u00e3o dos nutrientes ocorra num per\u00edodo de tempo mais longo (absor\u00e7\u00e3o mais lenta), o que pode explicar os benef\u00edcios da fibra na preven\u00e7\u00e3o da diabetes.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><a href=\"https:\/\/mailchi.mp\/laboratoriosniam.com\/intestinal-pt\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"300\" src=\"https:\/\/laboratoriosniam.com\/pt\/wp-content\/uploads\/2023\/08\/Banner-Newsletter-PT-intestinal.jpg\" alt=\"Newsletter Intestinal e balance\" class=\"wp-image-74397\" srcset=\"https:\/\/laboratoriosniam.com\/pt\/wp-content\/uploads\/2023\/08\/Banner-Newsletter-PT-intestinal.jpg 600w, https:\/\/laboratoriosniam.com\/pt\/wp-content\/uploads\/2023\/08\/Banner-Newsletter-PT-intestinal-180x90.jpg 180w, https:\/\/laboratoriosniam.com\/pt\/wp-content\/uploads\/2023\/08\/Banner-Newsletter-PT-intestinal-247x124.jpg 247w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/a><\/figure>\n<\/div>\n\n\n<h3 class=\"has-text-align-center has-text-color wp-block-heading\" style=\"color:#2289aa\">Explica\u00e7\u00e3o do efeito de saciedade:<\/h3>\n\n\n\n<p>Uma alimenta\u00e7\u00e3o que fornece a quantidade adequada de fibra <strong>apresenta normalmente uma menor densidade energ\u00e9tica e um maior volume,<\/strong> o que conduz a uma plenitude g\u00e1strica precoce e a um aumento da saciedade, levando a uma diminui\u00e7\u00e3o da ingest\u00e3o energ\u00e9tica e consequentemente a uma diminui\u00e7\u00e3o do peso corporal e do \u00edndice de massa corporal (IMC).<\/p>\n\n\n\n<h3 class=\"has-text-align-center has-text-color wp-block-heading\" style=\"color:#2289aa\">Explica\u00e7\u00e3o do efeito hipocolesterol\u00e9mico:<\/h3>\n\n\n\n<p>O mecanismo mais aceite que explica este efeito est\u00e1 relacionado com o facto das <strong>fibras sol\u00faveis se ligarem aos \u00e1cidos biliares no l\u00famen intestinal, havendo a forma\u00e7\u00e3o de uma barreira f\u00edsica<\/strong>, que leva \u00e0 diminui\u00e7\u00e3o da absor\u00e7\u00e3o das gorduras, incluindo o colesterol e os \u00e1cidos biliares, aumentando assim a sua excre\u00e7\u00e3o.<\/p>\n\n\n\n<h2 class=\"has-text-align-center has-text-color wp-block-heading\" style=\"color:#2289aa\"><span class=\"ez-toc-section\" id=\"Que_alimentos_sao_mais_ricos_em_fibras\"><\/span>Que alimentos s\u00e3o mais ricos em fibras?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Segue lista de alguns <strong>alimentos ricos em fibra:<\/strong><\/p>\n\n\n\n<ul class=\"background-seccion-post wp-block-list\">\n<li>Hort\u00edcolas (couves, grelos, espinafres, br\u00f3colos, beterraba, cenoura, beringela, etc.);<\/li>\n\n\n\n<li>Leguminosas (feij\u00e3o, gr\u00e3o-de-bico, lentilhas, ervilhas);<\/li>\n\n\n\n<li>Frutos oleaginosos (avel\u00e3s e am\u00eandoas);<\/li>\n\n\n\n<li>Frutas (ma\u00e7\u00e3, pera, goiaba, abacate, figo, p\u00eassego, etc., especialmente se forem consumidos com casca);<\/li>\n\n\n\n<li>Cereais integrais e derivados (aveia, cevada, granola, farelo de trigo, p\u00e3o e massa integrais, etc.).<\/li>\n<\/ul>\n\n\n\n<h3 class=\"has-text-align-center has-text-color wp-block-heading\" style=\"color:#2289aa\">Mais ricos em fibras sol\u00faveis:<\/h3>\n\n\n\n<ul class=\"background-seccion-post wp-block-list\">\n<li>Algas; <\/li>\n\n\n\n<li>Cereais integrais; <\/li>\n\n\n\n<li>Leguminosas secas; <\/li>\n\n\n\n<li>Frutos gordos e oleaginosos; <\/li>\n\n\n\n<li>Cevada; <\/li>\n\n\n\n<li>Linha\u00e7a; <\/li>\n\n\n\n<li>V\u00e1rios frutos (ex. citrinos, morangos, banana, ma\u00e7\u00e3, manga, kiwi); <\/li>\n\n\n\n<li>Cenoura; <\/li>\n\n\n\n<li>F\u00e9culas (batata, mandioca, inhame).<\/li>\n<\/ul>\n\n\n\n<h3 class=\"has-text-align-center has-text-color wp-block-heading\" style=\"color:#2289aa\">Mais ricos em fibras insol\u00faveis: <\/h3>\n\n\n\n<ul class=\"background-seccion-post wp-block-list\">\n<li>Vegetais de folha verde escura (ex. espinafres, nabi\u00e7as, couve portuguesa, grelos de nabo); <\/li>\n\n\n\n<li>Leguminosas verdes (ex. favas, ervilhas, feij\u00f5es frescos); <\/li>\n\n\n\n<li>Casca de fruta e de ra\u00edzes (ex. nabo, rabanete, r\u00e1bano, mandioca); <\/li>\n\n\n\n<li>Cereais integrais completos (ex. aveia, centeio, trigo, milho); <\/li>\n\n\n\n<li>Sementes (ex. s\u00e9samo, linha\u00e7a); <\/li>\n\n\n\n<li>Oleaginosas (ex. nozes, am\u00eandoa, caju, amendoim).<\/li>\n<\/ul>\n\n\n\n<h3 class=\"has-text-align-center has-text-color wp-block-heading\" style=\"color:#2289aa\">Frutas ricas em fibras:<\/h3>\n\n\n\n<ul class=\"background-seccion-post wp-block-list\">\n<li> Ma\u00e7\u00e3; <\/li>\n\n\n\n<li>Pera; <\/li>\n\n\n\n<li>Goiaba; <\/li>\n\n\n\n<li>Abacate; <\/li>\n\n\n\n<li>Figo; <\/li>\n\n\n\n<li>P\u00eassego.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><a href=\"https:\/\/laboratoriosniam.com\/pt\/produto\/emitium-balance\/#comentarios\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"450\" src=\"https:\/\/laboratoriosniam.com\/pt\/wp-content\/uploads\/2023\/05\/BALANCE-PT-estrat-opin001.jpg\" alt=\"Banner Balance Op - Melhora obstipa\u00e7\u00e3o cr\u00f3nica\" class=\"wp-image-71973\" srcset=\"https:\/\/laboratoriosniam.com\/pt\/wp-content\/uploads\/2023\/05\/BALANCE-PT-estrat-opin001.jpg 450w, https:\/\/laboratoriosniam.com\/pt\/wp-content\/uploads\/2023\/05\/BALANCE-PT-estrat-opin001-400x400.jpg 400w, https:\/\/laboratoriosniam.com\/pt\/wp-content\/uploads\/2023\/05\/BALANCE-PT-estrat-opin001-280x280.jpg 280w, https:\/\/laboratoriosniam.com\/pt\/wp-content\/uploads\/2023\/05\/BALANCE-PT-estrat-opin001-247x247.jpg 247w, https:\/\/laboratoriosniam.com\/pt\/wp-content\/uploads\/2023\/05\/BALANCE-PT-estrat-opin001-100x100.jpg 100w, https:\/\/laboratoriosniam.com\/pt\/wp-content\/uploads\/2023\/05\/BALANCE-PT-estrat-opin001-90x90.jpg 90w\" sizes=\"auto, (max-width: 450px) 100vw, 450px\" \/><\/a><\/figure>\n<\/div>\n\n\n<h3 class=\"has-text-align-center has-text-color wp-block-heading\" style=\"color:#2289aa\">Vegetais ricos em fibras:<\/h3>\n\n\n\n<ul class=\"background-seccion-post wp-block-list\">\n<li>Couves; <\/li>\n\n\n\n<li>Grelos; <\/li>\n\n\n\n<li>Espinafres; <\/li>\n\n\n\n<li>Br\u00f3colos; <\/li>\n\n\n\n<li>Beterraba; <\/li>\n\n\n\n<li>Cenoura; <\/li>\n\n\n\n<li>Beringela.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"has-text-align-center has-text-color wp-block-heading\" style=\"color:#2289aa\">Que legumes t\u00eam mais fibras? <\/h3>\n\n\n\n<p><strong>Legumes de cor verde escura, como:<\/strong><\/p>\n\n\n\n<ul class=\"background-seccion-post wp-block-list\">\n<li>Couves; <\/li>\n\n\n\n<li>Grelos; <\/li>\n\n\n\n<li>Espinafres; <\/li>\n\n\n\n<li>Br\u00f3colos.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"has-text-align-center has-text-color wp-block-heading\" style=\"color:#2289aa\"><span class=\"ez-toc-section\" id=\"Alimentos_com_fibras_para_o_intestino\"><\/span>Alimentos com fibras para o intestino<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Os alimentos com fibras que apresentam uma <strong>maior influ\u00eancia a n\u00edvel intestinal<\/strong> s\u00e3o aqueles que cont\u00eam uma <strong>maior quantidade de fibra insol\u00favel,<\/strong> uma vez que s\u00e3o especialmente efetivas em aumentar o volume das fezes, <a href=\"https:\/\/laboratoriosniam.com\/pt\/produto\/emitium-intestinal\/\" target=\"_blank\" rel=\" noopener\">promovendo a regularidade intestinal<\/a> (previne a obstipa\u00e7\u00e3o). <\/p>\n\n\n\n<p>Neste sentido, os alimentos mais ricos neste tipo de fibra <strong>s\u00e3o os legumes de folha verde (ex. espinafres, nabi\u00e7as, couve portuguesa, grelos de nabo), cereais integrais e farelo de trigo.<\/strong><\/p>\n\n\n\n<h2 class=\"has-text-align-center has-text-color wp-block-heading\" style=\"color:#2289aa\"><span class=\"ez-toc-section\" id=\"Tabela_de_alimentos_fontes_de_fibras\"><\/span>Tabela de alimentos fontes de fibras<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Alguns exemplos:<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Legumes (crus, 100g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Fibra (g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Espinafres<br>Grelos de couve<br>Br\u00f3colos<br>Cenoura<br>Beringela<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,6<br>2,6<br>2,6<br>2,6<br>2,5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fruta (100g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Fibra (g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ameixa seca<br>Figo seco<br>T\u00e2mara seca<br>Banana<br>Abacate<br>P\u00eassego<br>Pera com casca<br>Ma\u00e7\u00e3 com casca<br>Kiwi<br>Laranja<\/td><td class=\"has-text-align-center\" data-align=\"center\">15,6<br>11<br>7,8<br>3,1<br>3<br>2,3<br>2,2<br>2,1<br>1,9<br>1,8<br><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cereais (100g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Fibra (g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Flocos de trigo<br>P\u00e3o de trigo integral<br>P\u00e3o de centeio integral<br>Flocos de aveia<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,3<br>7,4<br>7,1<br>6,7<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sementes (100g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Fibra (g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sementes de s\u00e9samo<br>Sementes de linha\u00e7a<\/td><td class=\"has-text-align-center\" data-align=\"center\">27,3<br>27<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Frutos oleaginosos (100g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Fibra (g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Am\u00eandoa<br>Amendoim<br>Nozes<br>Caju<\/td><td class=\"has-text-align-center\" data-align=\"center\">12<br>8,8<br>5,2<br>3,3<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Leguminosas (100g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Fibra (g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Favas secas cruas<br>Ervilhas secas cruas<\/td><td class=\"has-text-align-center\" data-align=\"center\">27,6<br>15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/laboratoriosniam.com\/pt\/wp-content\/uploads\/2023\/03\/img-alimentos-fibra2.png\" alt=\"Alimentos ricos em fibras\" class=\"wp-image-70920\" width=\"500\" height=\"262\" srcset=\"https:\/\/laboratoriosniam.com\/pt\/wp-content\/uploads\/2023\/03\/img-alimentos-fibra2.png 500w, https:\/\/laboratoriosniam.com\/pt\/wp-content\/uploads\/2023\/03\/img-alimentos-fibra2-247x129.png 247w, https:\/\/laboratoriosniam.com\/pt\/wp-content\/uploads\/2023\/03\/img-alimentos-fibra2-172x90.png 172w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"has-text-align-center has-text-color wp-block-heading\" style=\"color:#2289aa\"><span class=\"ez-toc-section\" id=\"Como_deve_ser_uma_dieta_rica_em_fibras\"><\/span>Como deve ser uma dieta rica em fibras?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Exemplo de alimentos que deveria consumir num dia alimentar<\/strong> para atingir a dose recomendada de fibra:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 p\u00e3o de cereais integral (70g); <\/li>\n\n\n\n<li>4 colheres de sopa de flocos de aveia integral; <\/li>\n\n\n\n<li>5 colheres de feij\u00e3o frade cozido; <\/li>\n\n\n\n<li>4 colheres de arroz integral cozido; <\/li>\n\n\n\n<li>\u00bd prato de salada mista ao almo\u00e7o; <\/li>\n\n\n\n<li>1 tigela de legumes cozidos ao jantar; <\/li>\n\n\n\n<li>1 punhado de nozes; <\/li>\n\n\n\n<li>1 colher de sopa de linha\u00e7a mo\u00edda ou de sementes de chia; <\/li>\n\n\n\n<li>2 frutas frescas ou secas (ameixas, t\u00e2maras, figos).<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A ingest\u00e3o di\u00e1ria adequada de fibra alimentar apresenta in\u00fameros benef\u00edcios para a sa\u00fade, descubra neste artigo, escrito pela nutricionista Rita Antunes, quais s\u00e3o os alimentos ricos em fibras e os&#8230;<\/p>\n","protected":false},"author":5449,"featured_media":70879,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[83,72],"tags":[],"class_list":["post-70878","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-especialistas","category-probioticos-intestinal"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Sabe quais s\u00e3o os alimentos ricos em fibras? 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