Effects Of Fiber Nutrition On Health

Nowadays, due to the increase in the consciousness of the consumer, the interest in healthy nutrition is increasing. Especially in the last quarter century, interest in dietary fiber has increased considerably. The main reason for this is the emergence of some diseases caused by the lack of fiber in the foods of developed countries and defined by Burkitt and Trowell as “civilization diseases (constipation, hemorrhoids, colon cancer, obesity). Today, high-fiber foods have an important place in the treatment and prevention of such diseases. At the same time, chronic diseases such as high blood pressure, obesity and diabetes (diabetes) have also increased as a result of the increase in the demand of consumers for fast consumable foods, decrease in their physical activity and wrong eating habits.

Dietary fiber is the edible parts of plants that cannot be digested like other nutrients in the human small intestine, whereas fully or partially fermented in the large intestine. Fibers refer to the relatively stiffer parts of vegetables and fruits such as skins, membranes, stems and seeds. Dietary fiber exists in two different forms as soluble and insoluble fiber. Soluble and insoluble fibers can be found in different proportions in foods containing fiber. Pectin, apple, quince, etc. from the soluble fiber group. in foods; gums in the resin; β-glucan, oats, etc. in foods; mucilages in plants; resistant starch is found in legumes. Cellulose from the insoluble dietary fiber group, in bran; hemicellulose is abundantly found in grains and lignin in wheat. Cellulose, lignin and hemicellulose, which are found in large amounts in wheat and many grain products and vegetables, contain dietary fiber components with water insoluble properties; Pectin and gum substances, which are concentrated in barley, oats, legumes and fruits, are mainly water-soluble dietary fiber compounds. Approximately 75% of dietary fiber in foods is insoluble. Foods containing both fiber groups should be taken in terms of healthy nutrition. It has been stated that coexistence of both types of fiber is more effective in diseases than they are alone.

Why should a diet high in fiber be adopted?

• Due to the low energy value of dietary fiber and its water-attracting feature, it increases the viscosity of the stomach content and delays the emptying of the stomach. Therefore, the individual’s desire to eat decreases. High-fiber nutrition has an important place in slimming diets.

• It takes a long time to chew and swallow fiber-containing foods, creating a feeling of satiety. A diet high in fiber creates a feeling of satiety for a longer time when supplemented with plenty of water.

• Fibers are directly related to colon health due to their ability to bind or dilute organic compounds known as the cause of some diseases associated with the colon and it is stated to be one of the effective factors in preventing colon-rectal cancers.

• Insoluble fibers in water have positive effects on bowel movements and intestinal transit time. It has been stated that with the increase in fiber intake, the stool volume increases and the transit time through the intestine is shortened. The increase in stool amount is mainly due to the water retention properties of dietary fibers, which helps to regulate the digestive system and prevent constipation.

• In diets containing high fiber, bile acids are absorbed by the fibers, so they do not return and are excreted in the feces. Thanks to this beat, the level of cholesterol in the blood decreases by about 20%. For this reason, fiber consumption is of great importance, especially in terms of reducing the risk of cardiovascular diseases.

• One of the conditions thought to be associated with nutritional fiber deficiency is diabetes. High dietary fiber consumption increases the quality of life of individuals with diabetes by reducing the blood sugar level and thus the need for insulin.

• Foods with high nutritional fiber content generally increase the amount of mineral matter taken into the body, as they generally contain higher levels of mineral matter (eg cereal bran) than refined foods. It is also reported that dietary fibers have positive effects on the bioavailability of minerals.

What Can Be Done To Increase Dietary Fiber?

• Include grains with high fiber content (such as oats, whole grain bread) for your breakfast.

• Try to diversify your soups with seasonal vegetables and legumes.

• Grains such as wheat, bulgur and quinoa in your salads; Add legumes such as lentils, chickpeas, kidney beans.

• Consume legumes 2-3 times a week.

• Take care to consume at least 5 portions of fruit and vegetables a day.

• Increase the fiber content of your meals by adding fiber-rich fruits such as oats, apples, pears, figs and oily seeds such as hazelnuts, almonds and walnuts to your breakfast or snacks in yogurt or milk.

 • Include dried fruits in your snacks.

• Consume vegetables and fruits that can be consumed with the peel without peeling the skin.

• Choose to consume the fruit itself or fruit juices without pulp instead of fruit juice.

• You can add salad prepared with plenty of greenery to your main or snacks.

Today, fiber products are gaining importance in the concept of adequate and balanced nutrition for a healthy life all over the world. Therefore, knowing the chemical and nutritional properties of dietary fiber is a necessity to increase the usage possibilities. In the future, it is thought that finding new fiber sources, improving their functional properties and researching their positive effects on health will continue with increasing importance.                                                                                                                                                                                                                                                                                                                                                                                                                                                                   Dietician Duygu Çetin