Benefits of Fiber-Source Foods for Our Health
Benefits of Fiber-Source Foods The parts of food that are not broken down by digestive enzymes are called fiber (pulp). Fibrous foods are not digested in the intestines, but they help digest and absorb other nutrients. The main fiber source foods; Products made of whole wheat flour (whole grain bread, whole wheat pasta …), unrefined grains, oats, flaxseeds, fresh and dried fruits such as apples, oranges, pears, figs, prunes, dried apricots, chickpeas, lentils. Vegetables such as legumes, nuts, and oilseeds, peas, turnips, beets, cabbage, cauliflower, Brussels sprouts, green leafy vegetables, broccoli, green beans, cucumbers, onions, celery, tomatoes, and peppers also contain high levels of fiber. To get the maximum benefit from these vegetables, they must be consumed raw.
What are the benefits of fibrous foods to our health?
Those who regularly consume 25-30 grams of fiber per day have a considerably lower risk of developing cardiovascular diseases, diabetes, and digestive system diseases compared to those who do not. The quality of life and life expectancy of those who are fed with fiber foods increase.
The general benefits of fiber foods for our health are as follows:
– It regulates bowel movements. Fibrous foods prevent intestinal and digestive system diseases such as constipation (constipation), hemorrhoids (hemorrhoids), and diverticula (small pockets) by softening the stool and increasing its weight, facilitating its movement in the intestine and its excretion.
– Findings are showing that low-fat and high-insoluble fiber diets prevent colon cancer; Fiber is thought to prevent cancer by increasing the amount of stool, removing carcinogens this way, and allowing them to be rapidly expelled from the intestines.
– Fiber foods are also beneficial for cardiovascular health. Soluble fibers bind cholesterol in our intestines, preventing them from being absorbed. In this way, blood cholesterol levels decrease. The reduction of blood cholesterol levels helps to reduce the fat layers settled in the vessel walls by dissolving.
Fibrous foods control the sugar level in the blood. In particular, soluble fiber foods reduce the risk of type-2 diabetes by reducing the absorption of sugar by the blood and insulin secretion in diabetic patients. Foods with high fiber content generally have low glycemic indexes. Including these foods, especially in diabetic patients’ diets, is extremely important in terms of balancing blood sugar. Some studies also show that foods high in fiber can regulate blood pressure and prevent inflammation.
Do fibrous foods help to lose weight?
Consuming enough fiber makes it easier to lose weight healthily. Fibrous foods increase the density of stomach contents due to their low energy density and their water-attracting feature and delay the emptying of the stomach. Since the stomach does not empty, it increases the feeling of satiety and reduces the desire to eat. Since they do not contain energy and give a feeling of satiety, they help weight loss. Especially, with water to be consumed with fibrous food in slimming diets, the feeling of satiety is further increased and satisfaction is provided.