The health of the digestive system is considered one of the most important pillars of human health, and the intestines play a key role in maintaining the body's balance....a healthy intestine is not only responsible for effective digestion and absorption of the body's immune system, but also plays a role in the regulation of nutrients..diseases and even maintaining mental balance....one of the main factors affecting the health of the intestines is **getting enough dietary fiber**...a substance that is unfortunately missing or even forgotten in the diet of many people It has been.... Fiber with its various effects from **regular stool movement to feeding beneficial intestinal bacteria**, is a hidden but powerful factor in improving intestinal function....Many studies have shown that a diet rich in fiber can reduce the risk of digestive diseases and even investigate some digestive diseases, cancer, cancer...in intestinal function...it addresses its natural sources and offers solutions to include fiber in the daily diet...because small nutritional steps can guarantee excellent health....What is fiber?... **Dietary fiber** refers to a group of plant carbohydrates that, unlike other carbohydrates, are not digested and absorbed in the human digestive system... This feature makes fiber play a very important role in intestinal health.. Because it helps to improve the functioning of the digestive system by increasing the volume and softness of the stool, preventing constipation and feeding beneficial intestinal bacteria... Fibers are generally divided into two categories, soluble and insoluble, both of which, with different mechanisms, are effective in promoting the health of the digestive system and reducing the risk of chronic diseases... All fibers can be divided into two main groups: ✅ **Water soluble fibers:** These fibers swell or gel in water and can reduce the speed of digestion and absorption of sugars. For this reason, they play a role in controlling blood sugar and reducing blood cholesterol.... Oats, beans, chia seeds and some fruits are rich sources of soluble fiber.. The digestive system plays a key role in preventing many diseases such as chronic constipation, hemorrhoids, irritable bowel syndrome and even some types of digestive tract cancer.. Fiber and its role in intestinal health Dietary fiber is considered one of the most important factors in maintaining intestinal health and its effect on the functioning of the digestive system is undeniable.. **reducing intestinal inflammation, strengthening the body's immune system and preventing chronic digestive disorders. The reason is that bowel movements are more regular and easier, and elimination is done without any problems.** This helps prevent constipation and digestive problems and keeps the intestines healthy and active.. As a result, constipation and digestive problems are prevented.... Some fibers also feed the beneficial bacteria in the intestines and make the intestines healthier and better used? Small but effective dietary habits should be taken seriously, such as **eating a variety of vegetables**, using **whole grains instead of white grains, eating fruits with the skin** and including legumes, nuts and seeds in meals and snacks....these simple changes will help meet the body's daily fiber needs and prevent many digestive problems. They are made of fiber.. among fruits, apples, pears, oranges, bananas and berries have a lot of fiber.. especially if they are consumed with whole grain bread, whole grains such as whole grains and... to white seeds.... also legumes such as lentils, beans and peas and nuts and seeds such as almonds, walnuts, sunflower seeds and chia seeds are among the best sources of fiber.... Regular consumption of these foods is the easiest way to meet the body's daily need for fiber... Broccoli spinach ✅ Lettuce ✅ Carrot celery cabbage Cauliflower apple (with skin) ✅ Pear (with skin) banana Orange Strawberries raspberry ✅ Shatut Fig whole grain bread Oatmeal brown rice ✅ Wheat semolina Lentils ✅ Red beans White beans Peas ✅ cotyledon ✅ Almonds walnut ✅ Pistachios ✅ Sunflower seeds Pumpkin seeds Chia seeds Flax seed Finally, it should be said that dietary fiber plays a very important role in maintaining the health of the intestines and the whole body... Adding high-fiber foods to the daily schedule is not difficult, but it can have a significant effect in preventing digestive problems and many chronic diseases... By following a few simple changes in eating style, you can ensure the health of the intestines and improve your quality of life... Conscious nutrition is a big step to have a healthy and energetic body... that adults consume between 25 and 35 grams of fiber daily, about 5 grams per day.. Men need about 30 to 35 grams of fiber per day.. The best way to provide this amount of fiber is to use natural sources such as fruits, vegetables, whole grains, beans and nuts, so that in addition to fiber, other nutrients also enter the body. Men under 50: 38 grams per day ✅ Men over 51 years old: 30 grams per day Women under 50: 25 grams per day ✅ Women over 51 years old: 21 grams per day ✅ Children (4 to 8 years): 18 grams per day Girls (9 to 13 years): 20 grams per day Girls (14 to 18 years): 22 grams per day Boys (9 to 13 years): 24 grams per day Boys (14 to 18 years): 28 grams per day Properties of fiber in the body Dietary fiber plays many roles in the body.. Its most important feature is to help improve the digestive system... that is why it is very effective in preventing constipation.... Some fibers help feed beneficial intestinal bacteria** and strengthen healthy digestive microbes.... Fiber can also ** reduce blood cholesterol levels, help control blood sugar** and is effective in preventing overweight and heart diseases.. **Yes, consuming fiber is very effective in preventing constipation.... Fiber, especially its insoluble type, increases the volume and weight of stool and helps to soften it.... This makes regular bowel movements** and its elimination is easier and hassle-free.... People who consume enough fiber are less constipated and their digestive system works healthier.... Of course, in addition to consuming fiber, it is also important to drink enough water... because fiber needs to absorb water to be effective... Why is fiber necessary for the intestines? Is it?.. Fiber is essential for intestinal health because it plays several important roles at the same time.. Fiber increases the volume and softness of stool and this helps regular and normal bowel movements.. As a result, constipation and problems such as hemorrhoids or digestive diseases are prevented.. This balance plays a role in preventing intestinal inflammations, strengthening the body's immune system and even reducing the risk of some digestive cancers.. For this reason, regular consumption of fiber is one of the simplest and most effective ways. It is for maintaining intestinal health.. In general, dietary fiber is one of the most important and at the same time the simplest health factors in maintaining the health of the digestive system.. Fiber causes regular bowel movements, prevents constipation, feeds beneficial intestinal bacteria and maintains the balance of the digestive microbiota.. These roles ultimately help reduce the risk of many digestive and chronic diseases such as hemorrhoids, irritable bowel syndrome, obesity, diabetes and cardiovascular diseases like natural fruits.. Legumes, legumes, and nuts, and with sufficient water consumption, you can easily meet the body's daily need for fiber.... Undoubtedly, paying attention to this small nutritional point is a big step to have a healthy intestine and a better quality of life....