Constipation is the most common gastrointestinal disorder we encounter in our daily routines. And it is very closely related to our fiber consumption during the day. So, do you know what fiber (pulp) is and what its sources are?
WHAT IS it?
- Diet pulp; They are compounds composed of non-starch polysaccharides, non-digestible oligosaccharides, lignin and resistant starch that make up the plant cell wall.
- They cannot be digested in the body. They cannot be converted into energy like other carbohydrates and are excreted from the body without being used.
- It is divided into soluble fiber and insoluble fiber. These two forms have different physiological effects.
It is stated to have effects on colon cancer, obesity, cardiovascular diseases, hemorrhoids, diarrhea, some intestinal disorders, hypertension and immune diseases.
HOW MUCH SHOULD WE CONSUME ?
- Consumption amounts for dietary fiber for different ages and special conditions have not been determined yet.
- However, , 25-30 g daily for healthy adults over 20 years old, or 10-13 g dietary fiber intake for every 1000 calories of the daily diet is recommended.
Of course, as with everything, excess LOSS.
The American Diabetes Association has set the maximum dietary fiber intake level as 50 grams. Because high fiber and phytate intake can cause binding of minerals, especially calcium and zinc.
RESOURCES
Food groups with the highest natural fiber content are respectively , legumes (11-26%), nuts (5-14%), cereal products (4-7.5%), vegetables (3-4%) and fruits (1-2%).
Is THE PRODUCT REALLY HIGH FIBER?
It is possible to see the phrase high fiber on most packaged foods. So how accurate is it?
Food labels should be read while buying. If it has a fiber content of ≥5 g/portion, it is possible to call this food high-fiber. Before resorting to other solutions, go back and have a I say let's see.
Read: 0
