Nutrition and Diet Specialist Çisem Gündüz said that consuming enough fiber not only contributes to intestinal health, but also lowers bad cholesterol and reduces the risk of heart disease, type 2 diabetes and some cancers.
Acıbadem Adana Hospital Specialist Dietitian Çisem Gündüz recommended adding more fiber and fermented foods to meals as they contribute to better health and mood by helping the gut microbiome and help maintain healthy digestion.
Stating that the intestinal microbiome consists of bacteria, viruses, fungi and other microorganisms living in the colon, that is, the large intestine, Dietitian Gündüz said, “What you eat, the air you breathe, where you live and many other factors affect the structure of the intestinal microbiome. Some experts think of it as a secret organ because it plays a role in many important functions of the body. For example, helping the immune system function optimally, reducing chronic inflammation, keeping intestinal cells healthy and providing some essential micronutrients that may not be included in a regular diet.”
Pointing out that the gut communicates with the brain through pathways in the gut-brain axis, Gündüz said that changes in the gut microbiome are associated with mood and mental health disorders such as depression and anxiety, but it is not clear whether these changes directly cause such problems.
“The main role of fiber is to soften the stool”
Stating that a healthy diet that minimizes processed foods is the key to a healthy gut microbiome, Gündüz said that fiber and fermented foods can play important roles here. Explaining that the main task of fiber is to make digestion smoother by softening and adding volume to the stool and allowing it to pass through the intestines quickly, Dietitian Gündüz said, “However, fiber has other benefits for your microbiome and overall health. A high-fiber diet helps keep body weight under control and lowers LDL (bad) cholesterol levels. Research has found that consuming enough fiber reduces the risk of heart disease, type 2 diabetes and some cancers.”
“The amount of fiber is important rather than the type”
Stating that there are two types of fiber, Dietitian Gündüz said that insoluble fiber helps you feel full and promotes regular bowel movements and soluble fiber helps lower cholesterol and blood sugar. However, she added that according to recent research, we should focus on the total amount of fiber in the diet rather than the type of fiber.
Emphasizing that the fiber formula is very simple, 14 grams of fiber should be taken for every thousand calories consumed, Dietitian Gündüz gave the following information about the amount of fiber in foods:
“Each food has a different amount of fiber. For example, a medium banana contains about 3 g of fiber, while a bowl of oats contains 16.5 g of fiber. While 1 plate of spinach contains 2.5 g, a medium-sized tomato contains 15 g. A medium-sized artichoke contains 7, a bowl of broccoli contains 2.5, and a bowl of carrots contains 3.5 g of fiber.”
Dietitian Gündüz reminded that daily calorie intake may vary depending on the level of physical activity and explained the following to people trying to add more foods containing fiber to their diet:
“Make sure you slowly get used to new fiber-rich habits and drink plenty of water. Your digestive system should slowly adapt to prevent gas, bloating, diarrhea and stomach cramps caused by eating too much too soon. Your body will gradually adjust to the increased fiber after a week or so.”
İHA Haber Kodu: 20241025AW315475