Pasta is an excellent dietary source of fiber. Especially, whole-wheat pasta contains 5.9g of fiber, or 22% of the daily required dose!
Health benefits of fiber
Consuming adequate amounts of fiber is vital for our health. High fiber intake has been linked to significantly lower risk of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Furthermore, more fiber may lower blood pressure and serum cholesterol levels!
Also, we should consume lots of foods high in fiber, as it improves insulin sensitivity and enhances immune function!
Most noteworthy, fiber contributes to a healthy gut microbiota. Gut microbiota is crucial for health. It fights inflammations, improves metabolic processes, and promotes weight loss, due to regulation of appetite!
How much dietary fiber do we need a day?
The recommended daily intake of fiber is 14g per 1,000 kcal. Hence, we should consume at least 28g of fiber for a 2,000 calorie diet.
However, average fiber intakes for people who follow the standard Western diet is less than half of the recommended levels!
On the other hand, too much fiber is unlikely to cause any significant side effect.
Is pasta high in fiber?
All types of pasta (spaghetti, ravioli, linguine, penne etc.) are excellent dietary sources of fiber. Cooked pasta contains about 1.8g of fiber per 100g. In fact, a serving of pasta contains about 2.7g of fiber, or almost 10% of the daily required dose!
What’s the fiber content of whole-wheat pasta?
Whole-wheat pasta contains much more fiber than refined pasta. It contains about 3.9g of dietary fiber per 100g. A serving of cooked spaghetti contains 5.9g of fiber, or 22% of the required daily dose!
In fact, whole-grain pasta contains more than twice the fiber of refined pasta.
Consuming whole-wheat pasta is good for weight loss. A serving has only 225 calories, while its high fiber content keeps us full for a long time.
Certainly, consuming adequate amounts of fiber is essential for maintaining a healthy body weight. Even fiber supplementation can help overweight people lose weight. You’ll find a wide variety of fiber supplements on Amazon.
But, taking dietary supplements isn’t necessary. There are so many foods high in fiber.
Common foods to boost your daily fiber intake
If you want to increase the daily fiber intake, you should follow a whole food plant-based diet. Only plants contain dietary fiber. In fact, beans, vegetables, fruits, whole-grains, seeds, and nuts are particularly high in fiber!
As a rule of thumb, prefer buying organic foods. The skin of fruits and vegetables is the richest part in fiber, as well as minerals, vitamins, and antioxidants!