The six functions of dietary fiber

Dietary fiber, a seemingly insignificant nutrient, plays a crucial role in maintaining human health. Although it can not be digested and absorbed by the human body, but it is the intestinal microbial community "food", but also can effectively regulate human physiological metabolism. Below, we'll take a deeper look at the six magical effects of dietary fiber:

Promoting intestinal health

Dietary fiber is the intestinal probiotic nutrients, which can promote the growth of beneficial bacteria, inhibit the reproduction of harmful bacteria. Adequate dietary fiber can maintain the balance of intestinal flora, promote intestinal peristalsis, prevent constipation and maintain intestinal health.

2. Control blood glucose levels

Water-soluble dietary fiber, such as β-glucan in oats and glucomannan in konjac, can delay gastric emptying and slow down the rate of glucose absorption, thus controlling postprandial blood glucose levels. Dietary fiber can also increase insulin sensitivity and promote glucose utilization.

3. Reduce cholesterol levels

Soluble dietary fiber can also combine with bile acids to form an insoluble complex, which is excreted in the feces. Bile acids are metabolic products of cholesterol, so dietary fiber intake can reduce the reabsorption of cholesterol, thus reducing cholesterol levels.

4. Weight control

Dietary fiber is bulky and low in calories, which can increase satiety and reduce the amount of food eaten. Dietary fiber promotes intestinal peristalsis, which can speed up metabolism and help control weight.

5. Prevention of chronic diseases

Adequate intake of dietary fiber can reduce the risk of cardiovascular disease, type 2 diabetes and some types of cancer. This is because dietary fiber regulates blood sugar and cholesterol levels and improves intestinal health, thereby preventing the development of these chronic diseases.

6. Maintaining a Healthy Diet

Foods rich in dietary fiber, such as fruits, vegetables, whole grains, and legumes, are usually nutrient-dense and low in calories. Therefore, consuming more dietary fiber can help maintain healthy eating habits and contribute to overall health.

How to get enough dietary fiber?

To get enough dietary fiber, it is recommended that adults consume 25-30 grams of dietary fiber per day. The following recommendations can be followed:

Eat plenty of fruits and vegetables: Fruits and vegetables are a good source of dietary fiber and it is recommended to consume at least five servings per day.

Choose whole grains: Whole grains contain more dietary fiber than refined grains, and it is recommended to choose whole grains such as brown rice, oats and quinoa.

Add beans and seeds: Beans and seeds are a rich source of dietary fiber and can be added to salads, soups and stews.

Consume dietary fiber supplements: If you are not getting enough dietary fiber through your diet, consider using dietary fiber supplements.

Dietary fiber is essential for health, but too much of it can cause problems such as bloating and indigestion. Therefore, it is recommended to gradually increase your dietary fiber intake and drink plenty of water to improve digestion.

Dietary fiber is an indispensable nutrient for human health, with numerous benefits including promoting intestinal health, controlling blood glucose levels, lowering cholesterol levels, controlling body weight, preventing chronic diseases, and maintaining healthy eating habits. By eating a balanced diet and consuming enough dietary fiber, we can lay a solid foundation for good health.