{"id":5179,"date":"2026-06-22T12:00:00","date_gmt":"2026-06-22T11:00:00","guid":{"rendered":"https:\/\/maryse-naturo.fr\/naturopathe\/?p=5179"},"modified":"2026-05-08T10:13:06","modified_gmt":"2026-05-08T09:13:06","slug":"10g-de-fibres-en-plus-par-jour","status":"publish","type":"post","link":"https:\/\/maryse-naturo.fr\/naturopathe\/10g-de-fibres-en-plus-par-jour\/","title":{"rendered":"10g de fibres en plus par jour :"},"content":{"rendered":"\n<div class=\"wp-block-uagb-advanced-heading uagb-block-f3b3ac5f\"><h2 class=\"uagb-heading-text\"><strong>Le d\u00e9fi \u00ab\u00a0incognito\u00a0\u00bb pour toute la famille \ud83e\udd2b<\/strong><\/h2><\/div>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-a48865759fd802ac00cdfc69368d5df8 wp-block-paragraph\">En naturopathie, s&rsquo;il existe un levier simple et redoutable pour transformer votre sant\u00e9, c&rsquo;est bien celui des <strong>fibres<\/strong>.<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-a38ef431ecc7a99e96a527e67036451e wp-block-paragraph\">Que vous cherchiez \u00e0 r\u00e9guler votre cholest\u00e9rol naturellement, \u00e0 stabiliser votre glyc\u00e9mie ou \u00e0 prot\u00e9ger le microbiote de toute la famille, les fibres sont vos meilleures alli\u00e9es. Le plus beau et le plus simple ? On peut les augmenter consid\u00e9rablement sans jamais alt\u00e9rer le plaisir gustatif ni annoncer une r\u00e9volution culinaire \u00e0 table.<\/p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-d6e81f6f wp-block-uagb-image--layout-overlay wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/maryse-naturo.fr\/wp-content\/uploads\/2026\/06\/defi-fibres-famille-blog-1024x683.png ,https:\/\/maryse-naturo.fr\/wp-content\/uploads\/2026\/06\/defi-fibres-famille-blog-scaled.png 780w, https:\/\/maryse-naturo.fr\/wp-content\/uploads\/2026\/06\/defi-fibres-famille-blog-scaled.png 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/maryse-naturo.fr\/wp-content\/uploads\/2026\/06\/defi-fibres-famille-blog-1024x683.png\" alt=\"image de tartines illustrant un article du blog maryse-naturo.fr sur les fibres\" class=\"uag-image-5225\" width=\"1330\" height=\"768\" title=\"d\u00e9fi fibres famille blog\" loading=\"lazy\" role=\"img\" \/><div class=\"wp-block-uagb-image--layout-overlay__color-wrapper\"><\/div><div class=\"wp-block-uagb-image--layout-overlay__inner center-center\"><\/div><\/figure><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading has-black-color has-ast-global-color-4-background-color has-text-color has-background has-link-color has-large-font-size wp-elements-423c2c6dbea9b24aa1baeca3ff407b66\" style=\"border-top-left-radius:50px;border-top-right-radius:50px;border-bottom-left-radius:50px;border-bottom-right-radius:50px\"><strong>Comprendre le pouvoir des fibres : Solubles vs Insolubles<\/strong><\/h1>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-d86ce21ec001176072cedc71540dbc81 wp-block-paragraph\">Les fibres sont des glucides complexes que notre organisme ne dig\u00e8re pas. Elles traversent le tube digestif sans \u00eatre absorb\u00e9es, mais ce voyage a des effets profonds sur notre vitalit\u00e9 :<\/p>\n\n\n\n<ul class=\"wp-block-list has-black-color has-text-color has-link-color wp-elements-ca46055e79f88db6e5e6a1c9b969e8ee\">\n<li><strong>Les fibres insolubles<\/strong> : V\u00e9ritables \u00ab\u00a0balais\u00a0\u00bb de l&rsquo;intestin, elles acc\u00e9l\u00e8rent le transit, augmentent le volume des selles et pr\u00e9viennent la constipation. Leur action est essentiellement physique et locale.<\/li>\n\n\n\n<li><strong>Les fibres solubles (Mes pr\u00e9f\u00e9r\u00e9es !)<\/strong> : Au contact des liquides, elles se transforment en un <strong>gel visqueux<\/strong>.\n<ul class=\"wp-block-list\">\n<li><strong>Le m\u00e9canisme cl\u00e9 pour le cholest\u00e9rol<\/strong> : Ce gel pi\u00e8ge les acides biliaires (fabriqu\u00e9s \u00e0 partir du cholest\u00e9rol) et les graisses, favorisant leur \u00e9limination naturelle plut\u00f4t que leur r\u00e9absorption vers le foie.<\/li>\n\n\n\n<li><strong>Le bonus glyc\u00e9mie<\/strong> : En ralentissant l&rsquo;absorption des glucides, elles \u00e9vitent les pics de sucre et les s\u00e9cr\u00e9tions massives d&rsquo;insuline.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading has-black-color has-ast-global-color-4-background-color has-text-color has-background has-link-color has-large-font-size wp-elements-e05b9027adb03a4ff3a8586390a94839\" style=\"border-top-left-radius:50px;border-top-right-radius:50px;border-bottom-left-radius:50px;border-bottom-right-radius:50px\">L<strong>a strat\u00e9gie de \u00ab\u00a0l&rsquo;enrichissement discret\u00a0\u00bb<\/strong><\/h1>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-201da1618905c1176868c200f118c53d wp-block-paragraph\">Pour obtenir l&rsquo;adh\u00e9sion des enfants, des ados (et des conjoints parfois r\u00e9ticents !), la cl\u00e9 est d&rsquo;agir <strong>\u00ab\u00a0en toute discr\u00e9tion\u00a0\u00bb<\/strong>. Les fibres solubles ont cette capacit\u00e9 magique de devenir invisibles une fois dissoutes.<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-925bd0a1a90f2afd47e77cbd6abdeb71 wp-block-paragraph\">Voici mes <strong>4 astuces cliniques<\/strong> pour ajouter 10 grammes de fibres par jour dans vos plats habituels :<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-black-color has-pale-pink-background-color has-text-color has-background has-link-color has-medium-font-size wp-elements-77f539ed7d059a1020c7360cc4733321\" style=\"border-top-left-radius:50px;border-top-right-radius:50px;border-bottom-left-radius:50px;border-bottom-right-radius:50px\"><strong>1. Le Psyllium blond : La fibre arme secr\u00e8te \ud83e\udd63<\/strong><\/h2>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-8b5f230378e28d244b9f446f0dcdd4cf wp-block-paragraph\">C\u2019est le roi des fibres solubles. Ajoutez une cuill\u00e8re \u00e0 soupe dans une sauce bolognaise, une soupe ou une p\u00e2te \u00e0 g\u00e2teau. Totalement insipide, il apporte environ <strong>4g de fibres<\/strong> d&rsquo;un coup sans modifier le go\u00fbt.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-black-color has-pale-pink-background-color has-text-color has-background has-link-color has-medium-font-size wp-elements-5d46772b24bbd36a522d5d03ba5b3d6e\" style=\"border-top-left-radius:50px;border-top-right-radius:50px;border-bottom-left-radius:50px;border-bottom-right-radius:50px\"><strong>2. L\u2019Avoine extra-fine : Le moelleux invisible<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Mixez vos flocons d\u2019avoine pour en faire une poudre fine. Remplacez simplement <strong>20% de la farine<\/strong> de vos pancakes, muffins ou p\u00e2tes \u00e0 tarte par cette poudre. R\u00e9sultat ? Un moelleux renforc\u00e9 et un index glyc\u00e9mique en baisse.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-black-color has-pale-pink-background-color has-text-color has-background has-link-color has-medium-font-size wp-elements-60d854816a763a3da50dc3acde4ef46f\" style=\"border-top-left-radius:50px;border-top-right-radius:50px;border-bottom-left-radius:50px;border-bottom-right-radius:50px\"><strong>3. Les L\u00e9gumineuses \u00ab\u00a0camoufl\u00e9es\u00a0\u00bb <\/strong><strong>\ud83e\udd55<\/strong><strong><\/strong><\/h2>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-4b021830f0fbfe76adfe9f972c1b3a6f wp-block-paragraph\">Les lentilles corail sont vos complices. Ajoutez-en une poign\u00e9e dans vos velout\u00e9s de l\u00e9gumes : elles se d\u00e9sint\u00e8grent \u00e0 la cuisson, \u00e9paississent naturellement le plat et boostent la teneur en pectine et en gommes.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-black-color has-pale-pink-background-color has-text-color has-background has-link-color has-medium-font-size wp-elements-e2b8ce26f3524fc912f0eca1d6412c57\" style=\"border-top-left-radius:50px;border-top-right-radius:50px;border-bottom-left-radius:50px;border-bottom-right-radius:50px\"><strong>4. Les Graines de Lin moulues <\/strong><strong>\ud83c\udf3e<\/strong><strong><\/strong><\/h2>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-e470a00341759098ecd7debc48dc424c wp-block-paragraph\">Saupoudr\u00e9es dans un yaourt ou int\u00e9gr\u00e9es discr\u00e8tement dans une panure (pour des filets de poulet ou de poisson), elles passent inaper\u00e7ues tout en offrant une texture onctueuse et des fibres de haute qualit\u00e9.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-bdacd33635eefd1886807c548f770f77 wp-block-paragraph\"><strong>Vos nouveaux r\u00e9flexes au quotidien<\/strong><\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-9970cfc1c5040785328ff58d05989a4b wp-block-paragraph\">Pour atteindre l&rsquo;objectif des 10g suppl\u00e9mentaires, changez quelques d\u00e9tails dans vos pr\u00e9parations classiques :<\/p>\n\n\n\n<ul class=\"wp-block-list has-black-color has-text-color has-link-color wp-elements-2e9e7217df340cdbe97c50a0db05c97e\">\n<li><strong>Dans les sandwichs<\/strong> : Remplacez la mayonnaise par de l\u2019<strong>houmous<\/strong>. C\u2019est cr\u00e9meux, d\u00e9licieux et chaque cuill\u00e8re est une mine de fibres de pois chiches.<\/li>\n\n\n\n<li><strong>Dans les desserts<\/strong> : Pr\u00e9parez une compote de pommes maison (gardez la pelure, bio de pr\u00e9f\u00e9rence !). La <strong>pectine<\/strong> de la pomme alli\u00e9e aux fibres des noisettes concass\u00e9es est un tr\u00e9sor pour votre sant\u00e9 cardiovasculaire.<\/li>\n\n\n\n<li><strong>Dans les yaourts<\/strong> : Incorporez des graines de <strong>chia<\/strong>. Elles gonflent pour cr\u00e9er une texture gourmande et une sati\u00e9t\u00e9 durable, \u00e9vitant les fringales de fin d&rsquo;apr\u00e8s-midi.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-30461b936817d784132f6f6d6cefd5c3 wp-block-paragraph\"><strong>\ud83d\udcde<\/strong><strong> Un accompagnement sur-mesure ?<\/strong><\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-ac49127dd4f841265d41562532ac7e09 wp-block-paragraph\">R\u00e9guler son cholest\u00e9rol ou sa glyc\u00e9mie ne doit pas \u00eatre synonyme de frustration. Si vous souhaitez mettre en place une strat\u00e9gie nutritionnelle qui s&rsquo;adapte r\u00e9ellement \u00e0 votre vie de famille et \u00e0 vos bilans biologiques, je suis l\u00e0 pour vous guider.<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-0d5f54512d3e7b98741359dfa90d532d wp-block-paragraph\">\ud83d\udc49 D\u00e9couvrez mon accompagnement <a href=\"https:\/\/maryse-naturo.fr\/naturopathe\/les-programmes\/\">Coeur &amp; Vitalit\u00e9<\/a><\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-014cb1ebfe8f62b2225d52b358df90f0 wp-block-paragraph\"><em>Prenez soin de votre microbiote, il est le gardien de votre sant\u00e9 durable.<\/em><\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-6b3515ce90c3899cd21e5e855baa7f2c wp-block-paragraph\">#SanteNaturelle #Microbiote #Fibres #Cholesterol #Glycemie #AstuceCuisine #FamilleEnBonneSante #MaryseNaturo<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Le d\u00e9fi \u00ab\u00a0incognito\u00a0\u00bb pour toute la famille \ud83e\udd2b En naturopathie, s&rsquo;il existe un levier simple et redoutable pour transformer votre [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5166,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[56,66,60,38],"tags":[],"class_list":["post-5179","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bien-etre","category-ete","category-nutrition","category-repas"],"uagb_featured_image_src":{"full":["https:\/\/maryse-naturo.fr\/wp-content\/uploads\/2026\/06\/james-wainscoat-UMS8zK_H3qY-unsplash-1.jpg",2157,1438,false],"thumbnail":["https:\/\/maryse-naturo.fr\/wp-content\/uploads\/2026\/06\/james-wainscoat-UMS8zK_H3qY-unsplash-1-150x150.jpg",150,150,true],"medium":["https:\/\/maryse-naturo.fr\/wp-content\/uploads\/2026\/06\/james-wainscoat-UMS8zK_H3qY-unsplash-1-300x200.jpg",300,200,true],"medium_large":["https:\/\/maryse-naturo.fr\/wp-content\/uploads\/2026\/06\/james-wainscoat-UMS8zK_H3qY-unsplash-1-768x512.jpg",768,512,true],"large":["https:\/\/maryse-naturo.fr\/wp-content\/uploads\/2026\/06\/james-wainscoat-UMS8zK_H3qY-unsplash-1-1024x683.jpg",1024,683,true],"1536x1536":["https:\/\/maryse-naturo.fr\/wp-content\/uploads\/2026\/06\/james-wainscoat-UMS8zK_H3qY-unsplash-1-1536x1024.jpg",1536,1024,true],"2048x2048":["https:\/\/maryse-naturo.fr\/wp-content\/uploads\/2026\/06\/james-wainscoat-UMS8zK_H3qY-unsplash-1-2048x1365.jpg",2048,1365,true],"mailpoet_newsletter_max":["https:\/\/maryse-naturo.fr\/wp-content\/uploads\/2026\/06\/james-wainscoat-UMS8zK_H3qY-unsplash-1-1320x880.jpg",1320,880,true]},"uagb_author_info":{"display_name":"Maryse-Naturo","author_link":"https:\/\/maryse-naturo.fr\/naturopathe"},"uagb_comment_info":0,"uagb_excerpt":"Le d\u00e9fi \u00ab\u00a0incognito\u00a0\u00bb pour toute la famille \ud83e\udd2b En naturopathie, s&rsquo;il existe un levier simple et redoutable pour transformer votre 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