Dietary fiber is an indigestible part of plant-based foods. Although it is not absorbed by the human body, it plays an irreplaceable role in maintaining health. It is not only the guardian of intestinal health, but also a good helper for weight loss and slimming! The following are the various benefits of dietary fiber and its importance in daily diet.
The two main types of dietary fiber
Soluble fiber:
Soluble in water to form gel like substance.
Source: Oats, beans, apples, citrus fruits, carrots.
Function: Reduce cholesterol, stabilize blood sugar, and increase satiety.
Insoluble fiber:
Insoluble in water, increases fecal volume.
Source: Whole grains, nuts, seeds, vegetables (such as broccoli, celery).
Function: Promote intestinal peristalsis and prevent constipation.
Six health benefits of dietary fiber
- Protect intestinal health
Preventing constipation: Insoluble fiber increases stool volume, promotes intestinal peristalsis, and helps with bowel movements.
Maintaining gut microbiota balance: Soluble fiber is the “food” of probiotics, which helps maintain gut microbiota health and enhance immunity.
Reducing the risk of intestinal diseases: A high fiber diet can lower the risk of hemorrhoids, diverticulitis, and colorectal cancer.
- Help with weight loss and slimming
Increase satiety: Fiber absorbs water and swells, delaying gastric emptying and reducing hunger.
Low calorie: High fiber foods usually have lower calories and are suitable for weight control.
Reduce fat absorption: Fiber can bind with fat, reducing fat absorption.
- Stabilize blood sugar levels
Delay sugar absorption: soluble fiber can slow down the speed of sugar entering the blood, help control blood sugar, especially suitable for diabetes patients.
Improving insulin sensitivity: A high fiber diet can help increase the body’s response to insulin.
- Reduce cholesterol
Reduce bad cholesterol (LDL): Soluble fiber can bind with bile acids to promote cholesterol excretion from the body.
Protecting the heart: Lowering cholesterol levels can help reduce the risk of heart disease and stroke.
- Detoxification and skincare
Promote detoxification: Fiber can adsorb toxins and waste in the intestines, helping the body eliminate them.
Improving skin condition: A healthy gut helps reduce acne and skin inflammation, making the skin smoother.
- Prevention of chronic diseases
Reduce cancer risk: High fiber diet is associated with lower risk of colorectal cancer, breast cancer and other cancers.
Anti inflammatory effect: Fiber helps reduce inflammation in the body and lower the risk of chronic diseases.
How to increase the intake of dietary fiber?
Eat more whole grains: Replace refined grains with brown rice, oats, and whole wheat bread.
Increase vegetables and fruits: Consume at least 5 servings of vegetables and fruits per day, especially those with skin.
Adding beans and nuts: Beans (such as chickpeas and beans) and nuts (such as almonds and walnuts) are high-quality sources of fiber.
Choose high fiber snacks such as popcorn (oil-free), carrot sticks, apple slices, etc.
Gradually increasing intake: Sudden increase in fiber intake may lead to bloating. It is recommended to gradually increase intake and drink plenty of water.
Recommended daily intake of dietary fiber
Adults: 25-30 grams per day.
Children: 15-25 grams per day depending on age and gender.
Tips
Drink plenty of water: Fiber requires sufficient hydration to be effective, and it is recommended to drink 8 glasses of water every day.
Diversified diet: Different foods provide different types of fiber, and balanced intake is more effective.
summarize
Dietary fiber is the guardian of intestinal health and a good helper for weight loss and slimming. It can not only improve digestion, stabilize blood sugar, lower cholesterol, but also help detoxify and nourish the skin, and prevent chronic diseases. By increasing the intake of whole grains, vegetables, fruits, and legumes in your daily diet, you can easily obtain sufficient dietary fiber, making your body healthier and more energetic!