The organs that make up the digestive system provide the energy the body needs by digesting and absorbing the consumed food. In order to get the most benefit from the consumed foods, the small and large intestines, where absorption takes place, must be healthy. For this state of health, attention should be paid to the amount of dietary fiber taken with your daily diet.
1 - How can we define dietary fiber?
We can define dietary fiber as carbohydrates and lignin that are found whole in plants, are not digested in the small intestine, and are partially or completely fermented in the large intestine.
2 - What are the effects of dietary fiber on health?
Dietary fiber generally has a two-way positive effect on diseases. These include providing protection from some diseases in the process of maintaining a healthy life and reducing the complaints of patients with medical nutrition therapy as well as medication and other treatments for some diagnosed diseases.
3 - Which diseases can be prevented or cured by ensuring adequate fiber intake?
Due to the positive effects of dietary fiber, such as being low-fat, low-calorie, rich in nutrients, being able to create a high volume in the intestine, resulting in slow digestion, and creating a feeling of satiety earlier with its high fiber content, It can be used in the prevention and treatment of constipation, obesity, cardiovascular diseases, colorectal cancers and diabetes by planning meals rich in dietary fiber.
4 - What should be the food sources that we can include in our daily diet in order to be rich in dietary fiber?
Food sources rich in dietary fiber; dried beans, chickpeas, lentils, kidney beans, broad beans, which we call legumes, whole wheat flour, which is made by using the shell part of wheat, which we call whole grains, whole wheat bread, pasta, noodles, etc. made with whole wheat flour, wheat bran, oats, oatmeal, oat flour. Foods made with, brown rice, spinach, artichoke, green beans, fresh peas, peas We can list vegetables such as rasa, broccoli and cauliflower, dried apricots, dried figs, raisins, fruits such as slightly ripe bananas, pears and apples, and hard-shelled fruits such as almonds, peanuts, walnuts and hazelnuts.
5 - How much dietary fiber should be taken daily, how can we ensure this?
Although the consumption standard for dietary fiber varies for different ages and special situations, we can say that the recommended amount of fiber to be consumed is approximately 20 - 35 grams per day. Approximately this dietary fiber level can be achieved in your daily nutrition plan by replacing the grains and products you consume with those made from whole wheat flour instead of those made from white flour, by including dried legumes in your meals 2 days a week, and by eating 5 portions of fruits - vegetables and 2 - 3 portions of nuts per day ( You can easily reach it by adding nuts (nuts).
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