TEMPO.CO, Jakarta – Nutrition specialist from the Indonesian Doctors Association (IDI) and the Indonesian Clinical Nutrition Specialist Association (PDGKI), dr. Marya Warascesaria Haryono, said that fiber is very beneficial for the digestive process and can prevent various risks of serious diseases, including: colon cancer.
According to Marya, fiber has a structure that is generally derived from carbohydrates. However, fiber is not a substance that can be digested by the body.
“Later in the small intestine, fiber helps slow the absorption of sugar and fat. Cholesterol is also bound to come out with feces,” said Marya.
The doctor, who graduated from the Faculty of Medicine, University of Indonesia, added that by binding cholesterol, fiber can help maintain heart health. Adequate fiber can also help the work of good bacteria in the body. Meanwhile in the large intestine, fiber will help form stool so that it is easy to expel.
“So it’s not too hard and doesn’t make diarrhea too. Then if consumed regularly as part of daily nutritional intake, fiber can help reduce the risk of colon cancer,” he added.
Unfortunately, according to Marya, currently 95 percent of Indonesians still consume less fruit and vegetables so that their daily fiber needs are not met. In fact, if the body lacks fiber, various health problems will arise, such as digestive disorders, unstable blood sugar, weight gain, to increase the risk of diabetes, hypertension, bowel cancer large, and heart disease.
“It even has an impact on psychology, such as a bad mood, sleep disturbances, stress, and so on,” he said.
Marya also recommends consuming adequate fiber, which is an average of 30 grams per day. Naturally, fiber can be obtained from food, namely fruits, vegetables, and nuts. In addition, Marya said the importance of paying attention to the portion of daily food so that the nutritional content remains balanced.
“Half the plate contains vegetables and fruit. A quarter plate of carbohydrates, another quarter of protein,” said Marya.
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