It was only after 1970 that dietary fiber was truly recognized as an essential nutrient for humans. Through the efforts of scientists, it is now recognized that some human diseases, such as coronary heart disease, diabetes and intestinal cancer, are related to the lack of fiber in the diet. Dietary fiber can regulate sugar metabolism, lipid metabolism and digestive tract function, and plays an important role in preventing obesity, colorectal cancer, diabetes, and hyperlipidemia.
Dietary fiber is found in cereals, potatoes, beans, vegetables, fruits, fungi and other plant foods. Depending on whether it is soluble in water, dietary fiber can be divided into soluble dietary fiber and insoluble dietary fiber.
Soluble dietary fiber comes from pectin, algin, konjac, etc. Konjac is abundant in Sichuan and other places in my country. Its main component is glucomannan, which is a soluble dietary fiber with low energy and strong water absorption. The best sources of insoluble dietary fiber are whole grains, including wheat bran, oatmeal, whole wheat flour and brown rice, oats, whole grains, beans, vegetables and fruits.
According to research by scientists, dietary fiber has many irreplaceable effects on human health. First, it helps control energy intake and thereby reduces the possibility of obesity. Second, experiments have proven that diabetic patients will achieve significant curative effects by consuming high-fiber foods. The mechanism by which dietary fiber improves glucose metabolism has not yet been determined, but it may play a role in multiple locations. Third, all dietary fibers can inhibit or delay the absorption of cholesterol and triglycerides. Experiments have shown that foods rich in soluble fiber, such as oats, barley, beans and vegetables, can reduce plasma cholesterol by 5% to 10%, or even up to 25%. Fourth, dietary fiber can dilute the concentration of polycyclic aromatic hydrocarbons, mycotoxins, ammonium nitrite and other carcinogens and other toxic substances that enter the intestines with food and water. At the same time, it can promote intestinal peristalsis and shorten the time for the above substances to pass through the colon. The longer it stays, the chances of inducing colon cancer will be reduced. In addition, dietary fiber can promote the growth of microorganisms, maintain the health of intestinal wall cells, etc.
Of course, excessive intake of dietary fiber also has negative effects, such as affecting the absorption of macronutrients, reducing the absorption and utilization of fats and sugars, and reducing energy intake. Currently, my country’s recommended daily total dietary fiber intake for adults with moderate physical activity is 30.2 grams.
