In October 2019, a paper published in the top medical journal “The Lancet” found in observational studies and clinical trials for more than 40 years that eating at least 25g of dietary fiber per day is beneficial to Physical health has a positive effect.
Compared with people who eat very little dietary fiber, people who can eat too much dietary fiber can reduce the incidence of cardiovascular disease and all-cause mortality by 15-30%, Also includes the ability to prevent other diseases, stroke, diabetes, heart disease, coronary heart disease. Cancer etc.
Therefore, eating a moderate amount of dietary fiber every day has a certain positive effect on preventing diseases and doctors.
What is dietary fiber?
Maybe many people have a certain understanding of the superficial meaning of dietary fiber. For example, some people had such an experience when they were young. Elders often talk about it at the dining table, Eat more green leafy vegetables to supplement dietary fiber. In the modern market, there are also many merchants in the promotion food, which are rich in dietary fiber as the main selling point, especially for groups with high incidence of constipation, middle-aged and elderly people, and diets with heavy tastes.
The doctor’s life advice in the relevant diagnosis is to ask everyone to eat more foods rich in dietary fiber. In this classification, cellulose, lignin, gums, pectins and the like are included.
According to the properties of dietary fiber, it is divided into soluble dietary fiber and insoluble dietary fiber.Insoluble dietary fiber accounts for most of the coarse grains, and it also It is called “gut guest”, which means that it cannot be digested and absorbed, but it will occupy a place to maximize satiety, and the calories are still low, suitable for people who want to lose weight and obesity.
And soluble dietary fiber can also cover the intestinal surface, suppress hunger, delay postprandial blood sugar levels, and inhibit fat absorption. There is also a laxative that everyone often hears. Dietary fiber can indeed be a bowel cleaner. After the human body ingests it, the intestinal mucosa and more products will continue to absorb water and expand, which is more conducive to the excretion of stool.
Dietary fiber has so many benefits, how about the intake of our population?
From the survey data of my country in the “White Paper on Dietary Fiber Intake of Chinese Residents”: Due to the general lack of dietary fiber intake in daily eating, Even if it is averaged, it is only about 13g, which is far less than the recommended daily intake of dietary fiber mentioned in the “Reference Intake of Dietary Nutrients for Chinese Residents”, that is, it is recommended that everyone ensure 25~35g of dietary fiber every day content.
How to get enough dietary fiber?
First of all, everyone must meet a daily balanced diet, including the variety of foods mentioned in the new version of the “Dietary Guidelines for Chinese Residents”, mainly cereals, Especially the cereals, potatoes, fresh vegetables and fruits rich in dietary fiber, and soy products, the daily intake of whole grains and miscellaneous beans should be in the range of 50~150g, potatoes should reach 50~100g, and fresh vegetables and fruits should be half a catty. .