The cause of many ailments lies in the poor functioning of the gastrointestinal tract (GIT). The best way to take care of gut health is to enrich your diet with dietary fiber or fiber. Svetlana Pavlichenko, candidate of medical sciences, nutritionist, cardiologist and managing director of the ANO Research Center for Healthy Nutrition, told socialbites.ca.
“Dietary fiber slows the absorption of simple sugars from the intestines, thereby reducing the carbohydrate load on the liver and pancreas. They also fight obesity and metabolic disorders. At the same time, fiber is found only in plant foods – in whole grains, legumes, vegetables, fruits and berries. “All plant foods contain, in addition to their high dietary fiber content, vitamins and minerals, as well as various phytoactive substances with antioxidant properties.”
The doctor noted that one of the most useful products for the prevention of gastrointestinal diseases is avocado. The fruit contains several types of dietary fiber – soluble and insoluble. In addition to its high fiber content, avocado contains the most beneficial vegetable oils and vitamins, including vitamin K, which helps strengthen bones.
Oats and oatmeal for cooking for a long time are also beneficial for the digestive system. So, 100 g of whole oats contains 11.5 g of dietary fiber. Additionally, fiber helps you feel full and satisfied after a meal, fights constipation, and also helps lower blood cholesterol levels.
“Eating broccoli is also recommended to prevent irritable bowel symptoms and constipation. 100 g of raw broccoli contains 3.5 g of dietary fiber. Svetlana Pavlichenko, broccoli also has the ability to inhibit the development of tumors of various localizations, primarily the intestines, as it is a source of sulforaphane, a substance with a pronounced anticarcinogenic and antibacterial effect.
The nutritionist also recommended eating flaxseed. One tablespoon of seeds contains 1.8 g of fiber and many nutrients: protein, omega-3 fatty acids, manganese, phosphorus, magnesium, copper. Flaxseeds not only help regulate stool but also lower cholesterol levels and relieve menopausal symptoms. At the same time, pregnant women should use flaxseed carefully because of the risk of premature birth.
“It is also beneficial to include chickpeas or peas in the diet. 100 g of boiled chickpeas contains 7.5 g of dietary fiber and plenty of vegetable protein. Chickpeas stimulate the growth of beneficial bacteria in the intestines, which synthesize a special butyric acid (butyrate), which is the nutrient of intestinal cells, strengthens the immune system and reduces the risk of colon cancer.
Another product for the prevention of gastrointestinal diseases is raspberry. It contains high amounts of fiber, vitamin C, vitamin K, magnesium, potassium, which are also good for the cardiovascular system.
Expert Pavlichenko adds, “Raspberries may also help prevent liver cancer due to their high polyphenol content, especially ellagic acid.”
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