Nutrients that enter our body through the mouth and begin their pre-digestion with the secretions here are partially broken down into small pieces when they enter the stomach. Along the way, digestion continues with the help of bile and its secretions from the pancreas, and with the help of enzymes in the small intestine and millions of beneficial bacteria, they are now ready to feed our body and organs through the blood. The waste is excreted through our large intestines, and as long as this intense but ordinary order continues, all the hardworking parts of the digestive system perfect our lives without even feeling their presence. But this routine is also very closely related to how much healthy food we get into our body.
Since the fibers are not broken down by our digestive system, they are excreted from the system by passing into our large intestine without decreasing. For this reason, with the introduction of processed cereal products, fruits and vegetables into our modern lives, it has not been objectionable to largely separate the beneficial fibers from our daily diet. Over time, as our quality of life begins to decline, scientific studies have understood how valuable these fibers are for microorganisms that are found in healthy intestinal flora and are considered our second brain. These fibers are partially broken down by beneficial bacteria in our intestines by fermentation, which ensures their nutrition. Thus, they contribute to the process of absorption of useful nutrients from food and protect the intestinal wall, preventing the penetration of bacteria into our body. In addition to feeling full and having healthy intestine movements, our immune system is also protected thanks to fibers.
Fibers are divided into water-soluble and insoluble. Soluble fibers and liquid form gel, creating a feeling of satiety. Thus, they stay in the system longer, causing a slowdown in digestion and indirect weight control. Oats, barley, potato fibers, citrus fibers, peas, currant fibers and psyllium are soluble fibers from dried legumes. Insoluble fibers, on the other hand, retain water and pass through the digestive system without being broken down. When taken together with plenty of water, they provide a feeling of satiety while maintaining the bowel movements regularly with their ability to retain water. Whole wheat fibers, bamboo fibers, nuts, walnuts, pectin and gum substances are among the insoluble fibers.
Because foods which have high fiber have a low Glycemic Index, they are very useful foods for diabetics to balance blood sugar. Again, heart diseases, colon-rectal cancers and cholesterol are miraculous foods due to the easy elimination from the system by binding to their structure.
Fibers do not contain vitamins and minerals, they are not nutritious and have very few calories. But indirectly, it has a lot of benefits for our quality of life. For this reason, choosing raw vegetables and fruits and whole grain breads in our diet, adding legumes, fruits and vegetable fibers eaten without peeling to our menu will also improve our quality of life.
Gülnihal Deniz
MSc Chemical Engineer