JAKARTA - Changes in eating patterns during fasting often make fiber intake decrease. In fact, adequate fiber is still important to maintain digestive health even though the frequency of eating is reduced.
With the right menu settings, daily fiber needs can actually be met without having to rely on additional products.
Nutritionist Rita Ramayulis explained that as long as the pattern of sahur and breaking the fast is balanced and includes enough plant-based food sources, daily fiber needs can be met from everyday food.
"If the diet is balanced, the fiber requirement can actually be met from all types of vegetables, all types of fruits, plant proteins, and staple foods rich in fiber such as tubers," he said.
The lecturer at Faletehan University emphasized that fiber does not only come from vegetables and fruits. Plant protein sources such as nuts and their processed products also contribute to fiber intake. In addition, root-based staple foods are considered to have higher fiber content than a number of processed carbohydrate products.
According to him, the key to maintaining fiber adequacy during fasting lies in the composition of a complete menu at sahur and iftar. The menu should not only be dominated by simple carbohydrates and animal dishes, but also be supplemented with vegetables, fruits, and vegetable proteins so that the digestive function remains stable.
He added that the combination of these food ingredients helps the digestive system work optimally even though the eating time is limited. However, under certain conditions, fiber supplements can be considered, especially when complaints such as constipation have emerged.
As a nutrition consultant at the Royal Progress Hospital, Rita said, "In certain conditions, for example, constipation has occurred and interferes with digestion, fiber supplementation can help overcome this condition."
However, he emphasized that supplements are not the main choice if fiber needs can still be met from whole foods. Organizing a varied and balanced menu remains the best strategy to ensure daily fiber adequacy during fasting.
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