Dietary fiber: the health code hidden in coarse grains, fruits and vegetables

When it comes to dietary fiber, many people's first reaction is to promote bowel movements, but its power goes far beyond that. This low-key hero hidden in coarse grains, vegetables, and fruits is a "good helper" for intestinal health.

What is dietary fiber?

Dietary fiber is a polymer of carbohydrates that are naturally present in plants, extracted or directly synthesized from plants, have a polymerization degree of ≥ 3, are edible, cannot be digested and absorbed by the human small intestine, and have health benefits for the human body. It is mainly divided into two categories: insoluble dietary fiber and soluble dietary fiber. Insoluble dietary fiber can increase fecal volume, stimulate intestinal smooth muscle peristalsis, accelerate the excretion of intestinal contents, and prevent and alleviate constipation problems. This type of dietary fiber is widely present in whole grains, various fresh vegetables, nuts, and fruit peels. Soluble dietary fiber forms gel when it meets with water. When it is ingested at the same time with carbohydrate such as staple food, it helps to slow down the absorption rate of glucose after meals and helps to stabilize blood sugar; Simultaneously, it can bind cholesterol and assist in regulating blood lipids; It is still a "food" that benefits the gut microbiota and helps maintain a healthy gut microbiota environment. It is commonly found in foods such as oats, beans, apples, citrus, konjac, flaxseed, etc. These two types of dietary fiber are not functionally separate - soluble dietary fiber can also increase fecal moisture content, while insoluble dietary fiber can also be partially utilized by gut microbiota. Diversified sources of dietary fiber are often more beneficial to health than a single type.

How much should I eat every day?

Adults are recommended to consume 25-30 grams of dietary fiber per day. The following are easy to achieve combinations: whole grains and mixed beans: 50-150 grams (such as brown rice, oats, and red beans) Vegetables: 500 grams (choose dark vegetables, mushrooms, and fungus) Fruits: 250 grams Nuts (kernels): 10 grams

Scientifically supplementing dietary fiber, do these 4 things well

Eat more whole grains to replace the staple food of a meal with coarse grains, such as breakfast oatmeal Congee, lunch or dinner with brown rice, coarse grain rice instead of white rice, and eat potatoes in moderation. Add beans and nuts to rice to make mixed bean rice, or use chickpeas to make stews and salads. Nuts can be eaten as snacks or sprinkled into yogurt and oats. Diversify vegetables and fruits by prioritizing dark colored vegetables, mushrooms, and fungus. If fruits are eaten with skin on, they need to be thoroughly cleaned, and those with weak gastrointestinal function can peel them off. Step by step, sufficient water intake. If dietary fiber intake is low, it should be gradually increased. At the same time, ensure a daily water intake of 1500-2000 milliliters. Soluble dietary fiber needs to absorb water to form gel, and insoluble dietary fiber also needs water to help increase stool volume.

There is a health code hidden in dietary fiber. Let's bring coarse grains, fruits, and vegetables to the dining table, activate our intestines, and make our bodies more energetic!