Consuming fibrous foods is not as difficult as it seems. Once you start eating fibrous foods, you will see the positive effects on your health, and then you will prefer fibrous foods more.
Fiber; An essential nutrient. But unfortunately, we do not consume as much as we should because of the abundance of ready-made foods, and the carbohydrate foods made from white flour take up a lot of space in our lives.
How much is necessary?
Although it varies according to person, gender, and age, consuming 25-30 grams of fibrous foods is necessary daily.
What is fiber?
The meaning fiber is the dehydrated form of all kinds of nutrients, that is, its residue. You know, when we squeeze the fruit in the juicer, the juice goes to one side of the machine and the pulp to the other side here; This part of the pulp is also called fiber. When fiber combines with water, it absorbs water, providing 20-fold growth and increasing the feeling of saturation.
Fibers are divided into water-soluble fibers and water-insoluble fibers.
- water-soluble fibers
- As the name suggests, they are water-soluble fibers.
- It helps to lower the cholesterol and glucose level in the blood.
- Water-soluble fibers include oats, legumes, apples, acidic fruits, and carrots.
They are fibers that pass through the digestive system, allow easy going to the toilet, and increase the amount of stool. Water-insoluble fibers help regulate constipation and irregular toilet habits. These are found in cauliflower, green beans, and potatoes.
Benefits of a high fiber diet
Facilitates Bowel Movements
Fibers, namely pulp, not only facilitate bowel movements but also help to make stools larger and softer. Soft stools are easier and more comfortable to pass out. It also improves the fluidity of watery and very fluid stools because fiber absorbs the water in the stool and solidifies it.
Helps Maintain Intestinal Health
A high-fiber diet helps prevent the formation of wounds such as hemorrhoids, which may occur in case of difficulty in defecation.
Some fibers are fermented in the intestine and contribute positively to intestinal health. The issue of how fiber performs fermentation is still under investigation. In addition, studies show that a high-fiber diet protects heart health, high blood pressure, and inflammation.
It helps to keep the blood glucose ratio in balance in diabetic patientsIn diabetic patients, it is very important to keep the glucose (sugar) ratio in the blood balanced. Fibers come into play at this point, slowing digestion and keeping the sugar in the blood balanced. In other words, it helps to lower the glycemic index.
For people with diabetes, it will be beneficial to take care to consume especially water-soluble fibers. It also protects against type 2 diabetes that may occur in the future.
It helps to provide weight control
Another benefit of a high-fiber diet is that it makes you feel more full by eating less, as it has a high satiation rate. Thus, sufficient ‘energy’ (calories) is taken helps weight control and weaken.
High-fiber foods not only help to lose weight because they give fewer calories and high satiety but also help to protect intestinal health and prevent many diseases from heart diseases that may occur in the future to diabetes, colon cancer, and wounds that may occur in the intestines.
How can we consume more fiber?
Instead of white flour products, grains such as brown, whole wheat, rice, and oats should be consumed.
Whole wheat pasta should be preferred instead of white flour pasta, wholemeal rice, bulgur, and legumes should be preferred instead of white rice.
To benefit more from the benefits of fiber, the body it is necessary to consume more water. About 2-2.5 Lt per day.
It is necessary to increase the consumption of raw fruits and vegetables instead of junk food to feel more satiated and to benefit more from minerals and vitamins.
Since fibers are found more in vegetables and fruits, consuming them with their shells is beneficial after the shells are thoroughly cleaned.
When there is a sudden feeling of hunger, consuming fruits and vegetables or any legumes with fiber will increase satiety and help to control weight.
Having the availability of fibrous foods (on hand) makes it easier to consume more fiber and facilitates a healthy diet.