Vezels, iets waar we veel over horen, maar wat zijn het precies en wat doen ze voor ons lichaam?

 

Voedingsvezels, ofwel vezels, is de verzamelnaam voor een groep koolhydraten die in ons lichaam niet in de dunne darm verteerd worden. Ze worden dus niet opgenomen in ons lichaam. Dit is in tegenstelling tot andere koolhydraten, eiwitten en vetten die wel in je lichaam worden afgebroken en opgenomen. Vezels komen voornamelijk uit de celwand van planten. Producten die (veel) vezels bevatten zijn groente, fruit, aardappelen, brood, peulvruchten en noten. Volkorenproducten zijn rijker aan vezels dan andere soorten.

 

 

 

 

 

Er zijn twee verschillende soorten vezels en deze hebben verschillende functies en effecten op ons lichaam. Zo hebben we de:

  • Fermenteerbare vezels, ofwel de oplosbare vezels. Deze vezels worden in de dikke darm door bacteriën afgebroken. Ze houden de massa in de darm soepel, zorgen voor een goede doorstroom en hiermee dus voor een goede stoelgang. Ook kunnen bepaalde soorten van deze vezels het ‘slechte’ LDL-cholesterol verlagen. Verder leveren deze vezels een klein beetje energie (± 2 kcal per gram vezel). Fermenteerbare vezels zitten in producten als bonen, haver, gerst, prei, uien, aardappelen en bananen. Een andere naam voor fermenteerbare vezels is prebiotica.
  • En de niet-fermenteerbare vezels, ofwel de onoplosbare vezels. Deze vezels verlaten het lichaam ongewijzigd en worden dus niet in onze dunne darm afgebroken. Ze vergroten de inhoud in de darmen en dit bevordert de stoelgang. Deze vezels leveren ons lichaam geen energie. Niet-fermenteerbare vezels zitten in producten als groenten, tarwe, erwten, bonen en appels.

 

Naast dat vezels voor een goede stoelgang zorgen hangt het eten van vezels ook samen met een lager risico op bepaalde ziekten:

  • Hart- en vaatziekten
  • Kanker
  • Diabetes type 2

 

Verder kunnen vezels ook helpen om op gewicht te blijven. Dit komt doordat vezelrijk eten de spijsvertering vertraagd waardoor je langer verzadigd bent. Hierdoor heb je minder snel weer trek. Verder bevat vezelrijke voeding minder calorieën dan dezelfde voeding met een lagere hoeveelheid vezels.

 

De aanbevolen hoeveelheid vezels per dag is 30 tot 40 gram vezels of 14 gram vezels per 1000 kcal, maar het grootste deel van de Nederlanders haalt dit niet. Om meer vezels binnen te krijgen is het belangrijk (meer) volkorenproducten, groente, fruit, peulvruchten en (ongezouten) noten te eten. Ook kan er gelet worden op etiketten. Zo kan er op een product staan ‘bron van vezel’, dan moet een voedingsmiddel tenminste 3 gram vezel per 100 gram bevatten of 1,5 gram per 100 kilocalorieën. Ook kan er op een product staan ‘rijk aan vezel’ dan moet een voedingsmiddel tenminste 6 gram vezel per 100 gram moet bevatten of 3 gram per 100 kilocalorieën.

 

Vragen of hulp nodig? Neem contact op!

 

 

Bronnen:
Voedingscentrum. (z.d.). Vezels. Geraadpleegd op: 23-10-2017, van http://www.voedingscentrum.nl/encyclopedie/vezels.aspx

Gezondheidsraad. (2006). Richtlijn voor de vezelconsumptie. Geraadpleegd op: 23-10-2017, van https://www.gezondheidsraad.nl/sites/default/files/richtlijn_voor_de_vezelconsumptie.pdf

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