{"id":5074,"date":"2026-03-12T13:33:36","date_gmt":"2026-03-12T12:33:36","guid":{"rendered":"https:\/\/esclerosismultiplegalicia.org\/?p=5074"},"modified":"2026-03-12T13:34:16","modified_gmt":"2026-03-12T12:34:16","slug":"a-importancia-da-fibra-na-esclerose-multiple","status":"publish","type":"post","link":"https:\/\/esclerosismultiplegalicia.org\/index.php\/2026\/03\/12\/a-importancia-da-fibra-na-esclerose-multiple\/","title":{"rendered":"A importancia da fibra na Esclerose M\u00faltiple"},"content":{"rendered":"\n<p>A <strong>fibra diet\u00e9tica<\/strong> \u00e9 un elemento moi importante nunha alimentaci\u00f3n saudable. Varios estudos relacionan o seu consumo cun menor risco de enfermidades cardiovasculares, <strong>diabetes tipo 2<\/strong> e mortalidade por diferentes causas. Ten efectos na regulaci\u00f3n do peso corporal, a reduci\u00f3n da inflamaci\u00f3n, a diminuci\u00f3n de l\u00edpidos s\u00e9ricos (graxa en sangue) e o control gluc\u00e9mico (azucre en sangue). Ademais, nos \u00faltimos anos investigouse o seu papel na <strong>microbiota intestinal<\/strong> e na inflamaci\u00f3n, dous factores que tam\u00e9n est\u00e1n relacionados coa <strong><a href=\"https:\/\/esclerosismultiplegalicia.org\/index.php\/que-e-a-em\/\">Esclerose M\u00faltiple (EM)<\/a><\/strong>.<\/p>\n\n\n\n<p>Algunhas investigaci\u00f3ns cient\u00edficas indican que unha inxesta adecuada de <strong>fibra na EM<\/strong> pode contribu\u00edr a mellorar a sa\u00fade intestinal coas s\u00faas propiedades bifidox\u00e9nicas, reducir os procesos inflamatorios e apoiar o tratamento da enfermidade (1).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Que \u00e9 a fibra diet\u00e9tica<\/h3>\n\n\n\n<p>A <strong>fibra diet\u00e9tica<\/strong> est\u00e1 formada por un grupo heterox\u00e9neo de substancias de orixe vexetal que o organismo non pode dixerir nin absorber no intestino delgado. Por este motivo, chegan ao colon, onde son fermentadas parcial ou totalmente polas bacterias da <strong>microbiota intestinal<\/strong> (2, 3). Este proceso \u00e9 fundamental para manter un equilibro intestinal saudable.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Tipos de fibra<\/h3>\n\n\n\n<p>Existen dous tipos principais de fibra, ambos importantes para o organismo.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Fibra soluble en auga (viscosa)<\/h4>\n\n\n\n<p>A <strong>fibra soluble<\/strong> dis\u00f3lvese en auga e forma un xel viscoso chamado muc\u00edlago. Este tipo de fibra \u00e9 fermentado polas bacterias do colon. Incl\u00fae pectinas, gomas, muc\u00edlagos, B-glucanos e algunhas hemicelulosas (4).<\/p>\n\n\n\n<p>Alg\u00fans alimentos ricos en fibra soluble son (4):<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sementes.<\/li>\n\n\n\n<li>Froitos secos.<\/li>\n<\/ul>\n\n\n\n<p>Esta fibra axuda a regular a dixesti\u00f3n e contrib\u00fae ao control do azucre e das graxas no sangue.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Fibra insoluble en auga (non viscosa)<\/h4>\n\n\n\n<p>A <strong>fibra insoluble<\/strong> non se disolve en auga e apenas fermenta no intestino. S\u00f3 fermenta nunha parte limitada no colon, polo que aumenta o volume das feces e <strong>facilita o tr\u00e1nsito intestinal<\/strong>, axudando a previr o estre\u00f1imento. Incl\u00fae celulosa, ligninas e algunhas hemicelulosas. <\/p>\n\n\n\n<p>Podemos atopala en alimentos como (4):<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Salvado de cereais.<\/li>\n\n\n\n<li>Verduras de folla verde.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Beneficios da fibra na esclerose m\u00faltiple<\/h3>\n\n\n\n<p>O consumo adecuado de fibra pode aportar diferentes beneficios para as persoas con <strong>esclerose m\u00faltiple<\/strong>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Mellora do tr\u00e1nsito intestinal<\/h4>\n\n\n\n<p>O estri\u00f1imento \u00e9 un problema frecuente na EM debido a que as alteraci\u00f3ns do sistema nervioso poden afectar de forma significativa ao aparello dixestivo. Manter o tr\u00e1nsito intestinal regular \u00e9 importante, xa que o estri\u00f1imento prolongado pode <strong>agravar s\u00edntomas<\/strong> como a fatiga.<\/p>\n\n\n\n<p>A fibra insoluble:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Aumenta o volume <\/strong>das feces, xa que non se dixire e facilita o tr\u00e1nsito (1, 4).<\/li>\n\n\n\n<li><strong>Favorece a mobilidade<\/strong> intestinal, xa que ret\u00e9n auga (1, 4).<\/li>\n\n\n\n<li><strong>Facilita a evacuaci\u00f3n<\/strong>.<\/li>\n<\/ul>\n\n\n\n<p>Ademais, unha dieta baixa en fibra pode alterar a microbiota intestinal, provocando <strong><a href=\"https:\/\/esclerosismultiplegalicia.org\/index.php\/2026\/02\/18\/o-papel-da-microbiota-intestinal-o-eixo-intestino-cerebro\/\">disbiose<\/a><\/strong>, \u00e9 dicir, un desequilibro na microbiota. As\u00ed, <strong>aumenta a permeabilidade intestinal<\/strong>, o que permite que substancias nocivas poidan entrar no torrente sangu\u00edneo. Deste modo, pode activarse unha resposta inmune esaxerada e cr\u00f3nica que pode xerar inflamaci\u00f3n e dano tisular (3).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Coidado da microbiota intestinal<\/h4>\n\n\n\n<p>A fibra act\u00faa como <strong>probi\u00f3tico<\/strong>, \u00e9 dicir, serve de alimento para as bacterias beneficiosas do intestino. Durante a fermentaci\u00f3n prod\u00facense <strong>\u00e1cidos graxos de cadea curta<\/strong> (AGCC), compostos beneficiosos que axudan a controlar a inflamaci\u00f3n (3).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Mellor control do azucre e das graxas en sangue<\/h4>\n\n\n\n<p>A fibra soluble forma un xel no est\u00f3mago (muc\u00edlago) que <strong>retarda a dixesti\u00f3n e a absorci\u00f3n dos nutrientes<\/strong>. Isto tam\u00e9n retarda a velocidade coa que o azucre entra en torrente sangu\u00edneo. <\/p>\n\n\n\n<p>Isto permite:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Evitar picos r\u00e1pidos de glicosa en sangue.<\/li>\n\n\n\n<li>Axuda a evitar o estr\u00e9s oxidativo, a inflamaci\u00f3n e a resistencia \u00e1 insulina (4).<\/li>\n<\/ul>\n\n\n\n<p>No caso dos <strong>\u00e1cidos graxos<\/strong>, o muc\u00edlago atrapa os l\u00edpidos xunto cos \u00e1cidos biliares (substancias que o corpo usa para dixerir as graxas). Ao quedar retidas dentro dese xel, as enzimas encargadas de romper as graxas (<strong>lipasas<\/strong>) c\u00fastalles m\u00e1is actuar sobre elas. Como consecuencia, parte da graxa non chega a absorberse completamente no intestino e elim\u00ednase m\u00e1is facilmente. Isto axuda a que entre <strong>menos graxa en sangue <\/strong>e contrib\u00fae a manter mellores niveis de l\u00edpidos en sangue (4).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Maior sensaci\u00f3n de saciedade<\/h4>\n\n\n\n<p>A fibra absorbe auga e aumenta de volume. Isto retrasa o vaciado g\u00e1strico e produce unha <strong>maior sensaci\u00f3n de saciedade<\/strong>. O que pode axudar a manter un peso corporal saudable.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Cantidade diaria recomendada de fibra<\/h3>\n\n\n\n<p>Segundo as recomendaci\u00f3ns internacionais da <strong>FAO\/OMS<\/strong>, a inxesta diaria de fibra deber\u00eda situarse aproximadamente, como pauta xeral, entre:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>20 e 25 gramos ao d\u00eda<\/strong> en adultos.<\/li>\n<\/ul>\n\n\n\n<p>Outros estudos propo\u00f1en cantidades m\u00e1is concretas (4):<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Arredor de <strong>28 g diarios nas mulleres<\/strong>.<\/li>\n\n\n\n<li>Arredor de <strong>36 g diarios nos var\u00f3ns<\/strong>.<\/li>\n<\/ul>\n\n\n\n<p>Non s\u00f3 \u00e9 importante a cantidade total consumida, sen\u00f3n que tam\u00e9n \u00e9 importante manter unha proporci\u00f3n equilibrada entre fibra soluble e insoluble:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Arredor do <strong>20 % de fibra soluble<\/strong>.<\/li>\n\n\n\n<li>Arredor do <strong>80 % de fibra insoluble<\/strong>.<\/li>\n<\/ul>\n\n\n\n<p>Esta combinaci\u00f3n permite favorecer a fermentaci\u00f3n no colon e a produci\u00f3n de \u00e1cidos graxos de cadea curta, ademais de mellorar a sa\u00fade intestinal e o seu efecto antiinflamatorio asociado (3, 4).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Como introducir m\u00e1is fibra na dieta<\/h3>\n\n\n\n<p>Se non tes costume de consumir moita fibra, \u00e9 recomendable <strong>incrementala de forma gradual<\/strong> (3, 5). A microbiota intestinal ad\u00e1ptase ao tipo de alimentaci\u00f3n, non sempre \u00e9 igual e cambia segundo o que comemos. Se o aumento de fibra \u00e9 moi r\u00e1pido, as bacterias da microbiota que axudan a dixerila est\u00e1n en menor cantidade (3, 5), polo que poden aparecer:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gases.<\/li>\n\n\n\n<li>Inchaz\u00f3n.<\/li>\n\n\n\n<li>Molestias dixestivas.<\/li>\n<\/ul>\n\n\n\n<p>Introducila pouco a pouco permite que as bacterias beneficiosas aumenten e que o organismo se adapte mellor. Pouco a pouco aumentar\u00e1n as bacterias que fermentan a fibra e as\u00ed producir\u00e1n substancias que favorecen a sa\u00fade intestinal. Con tempo, f\u00f3rmase unha <strong>poboaci\u00f3n m\u00e1is equilibrada<\/strong> e con m\u00e1is capacidade para dixerir ben os alimentos de orixe vexetal. Isto contrib\u00fae a unha mellor sa\u00fade xeral (3, 5). <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Por que a fibra \u00e9 importante na esclerose m\u00faltiple?<\/h3>\n\n\n\n<p>Un consumo adecuado de <strong>fibra diet\u00e9tica na esclerose m\u00faltiple<\/strong> pode aportar m\u00faltiples beneficios. Axuda a mellorar o tr\u00e1nsito intestinal, favorece o equilibro da microbiota e contrib\u00fae \u00e1 produci\u00f3n de compostos con efecto antiinflamatorio como os \u00e1cidos graxos de cadea curta.<\/p>\n\n\n\n<p>Ademais, fortalece a barreira da mucosa intestinal e pode influ\u00edr positivamente na regulaci\u00f3n do sistema inmunitario, aspectos relevantes nunha enfermidade inflamatoria como a EM.<\/p>\n\n\n\n<p>Por todo isto, asegurar unha <strong>inxesta adecuada de fibra<\/strong>, combinando fibra soluble e insoluble, constit\u00fae unha estratexia nutricional importante dentro do abordaxe integral da esclerose m\u00faltiple (1). Pode incluso chegar a reducir s\u00edntomas como a fatiga.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Fontes<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/ve.scielo.org\/scielo.php?pid=S0004-06222020000100060&amp;script=sci_arttext\">https:\/\/ve.scielo.org\/scielo.php?pid=S0004-06222020000100060&amp;script=sci_arttext<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.scielo.cl\/scielo.php?pid=S0717-75182006000400002&amp;script=sci_arttext\">https:\/\/www.scielo.cl\/scielo.php?pid=S0717-75182006000400002&amp;script=sci_arttext<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.elsevier.es\/es-revista-gastroenterologia-hepatologia-14-articulo-microbiota-intestinal-salud-S0210570521000583\">https:\/\/www.elsevier.es\/es-revista-gastroenterologia-hepatologia-14-articulo-microbiota-intestinal-salud-S0210570521000583<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/revista.sedca.es\/PDF\/Fibra-dietetica.pdf\">https:\/\/revista.sedca.es\/PDF\/Fibra-dietetica.pdf<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/scielo.isciii.es\/scielo.php?pid=S0212-16112018001200004&amp;script=sci_arttext&amp;tlng=en\">https:\/\/scielo.isciii.es\/scielo.php?pid=S0212-16112018001200004&amp;script=sci_arttext&amp;tlng=en<\/a><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>A fibra diet\u00e9tica \u00e9 un elemento moi importante nunha alimentaci\u00f3n&hellip; <a class=\"continue\" href=\"https:\/\/esclerosismultiplegalicia.org\/index.php\/2026\/03\/12\/a-importancia-da-fibra-na-esclerose-multiple\/\">Ler m\u00e1is sobre<span> A importancia da fibra na Esclerose M\u00faltiple<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":4932,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[103],"tags":[13,155],"class_list":["post-5074","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-novas","tag-fegadem","tag-nutricion"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.1.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A importancia da fibra na Esclerose M\u00faltiple - FEGADEM<\/title>\n<meta name=\"description\" content=\"Un consumo adecuado de fibra pode axudar cos s\u00edntomas da esclerose m\u00faltiple como a fatiga. 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