According to the Mexican Health Department, 70 % of Mexicans are overweight. Despite the fact that there is plenty of information about how to carry out a diet and develop a healthy lifestyle, overweight and obesity are now on the rise.


Nutrition specialists are clear about the importance of high fiber foods because of their beneficial effects on health and disease prevention. Nonetheless, only a few people know what dietary fiber is, its effects on our health, and what foods are a natural source of fiber. So, let’s start by pointing out that there are two types of dietary fibers: soluble and insoluble.


Insoluble fiber is the type of fiber that does not dissolve in water and can be found in plant foods such as wheat bran, whole grain foods (corn, oats, and amaranth) and vegetables. Insoluble fiber increases the amount of stool, decreasing the food’s travel time, and helping it move faster though the digestive tube. As a result, a daily consumption of insoluble fiber relieves constipation by making your stool pass freely through your bowels.


Soluble fiber can be found in legumes, oats, barley, and some fruits. Diets that are rich in soluble fiber and low in fat lower cholesterol levels, and help regulate the intestinal glucose (sugar) absorption, thus helping to prevent Type 1 diabetes.


Specialists indicate that an average dietary fiber intake in adults should be 30 grams however, an average adult man only consumes 19 grams while an average adult woman consumes only 17 grams per day. To increase the amount of fiber in your daily diet eat more fruits, vegetables, and legumes, whenever possible with the peel. Also, it is important to consume whole grains (cereal) and whole-wheat flour foods (bread, whole-grain cookies, noodles etc.)


In Mexico, low fiber consumption is a serious problem. If Mexican people could increase the daily consumption of fiber, they would gain a good ally to fight obesity, since fiber lowers dietary caloric density and gives the sensation of being full. Moreover, it helps prevent colon cancer and cardiovascular diseases. It also reduces the blood cholesterol levels and slows down the intestinal glucose absorption which makes it useful in treating diabetes.




When you buy any food product, just like you look for calories and sodium content, you should look for the amount of total fiber a product has. The nutrition facts table on the back of the package shows the fiber content in grams. Sum it up from different products you consume during the day in order to find out the amount of your total fiber consumption for the day. Remember that the ideal amount of fiber is 30 grams per day.


One cup of AMARANTOLE of any flavor provides 10% of the fiber you need for the day.