Dietary fiber is a type of polysaccharide and lignin that exists in plants, and cannot be broken down by the human bodys digestive enzymes due to its special chemical structure.This means that although we swallow it into the abdomen when eating fiber -containing food, they are not completely digested and absorbed like other food components.Instead, these fibers will play a series of important physiological functions in the intestine.
Dietary fiber is a type of polysaccharide and lignin that exists in plants, and cannot be broken down by the human bodys digestive enzymes due to its special chemical structure.This means that although we swallow it into the abdomen when eating fiber -containing food, they are not completely digested and absorbed like other food components.Instead, these fibers will play a series of important physiological functions in the intestine.
Depending on the dissolved, dietary fiber is mainly divided into two categories: water -soluble fibers and non -water -soluble fibers.Water -soluble fibers can form glue substances in water, which helps to slow down the movement of food in the intestine, thereby prolonging satiety and helping to stabilize blood sugar levels.The non -water -soluble fiber mainly plays a role in increasing the volume of feces and promoting intestinal motility.The two cooperate together to maintain our intestinal health.
Dietary fiber has many effects in the human body, such as preventing constipation, weight loss, reduced blood sugar, and anti -cancer.In addition, dietary fiber can also improve oral and dental health and reduce the risk of tooth decay.Therefore, it is recommended to consume enough daily dietary fiber to maintain good health.Dietary fiber is an important nutrients that not only help maintain intestinal health, but also prevent a variety of diseases.In order to obtain sufficient dietary fiber, we should eat more fiber -rich foods, such as fruits, vegetables, whole grain foods.At the same time, we also need to pay attention to the intake and quality of dietary fiber to avoid adverse effects on the body.
So how can we ensure that we can consume enough dietary fiber every day?
According to the advice of nutritionists, adults should consume at least 25 grams of dietary fiber daily.To meet this standard, we need to consciously choose those fiber -rich foods in daily diet.For example, all kinds of vegetables, fruits, whole grains and beans are very good choices.As long as we pay attention to diet mixing and increase the intake of these foods, it can easily meet the bodys demand for dietary fiber.
The demand for dietary fiber varies from age and crowd.Recommended by the Chinese Nutrition Society: Adults consume 25 ~ 30 grams of dietary fiber daily, while children and adolescents are 5 ~ 10 grams.However, at present, most people have insufficient dietary fiber intake. The average daily intake is only about 12 grams, which is not one -third of the demand.
In order to increase the intake of dietary fiber, we can choose to eat foods rich in dietary fiber, such as vegetables, fruits, seaweed and grain.Rough grains in grains are important sources of dietary fiber. For example, oats, corn, sweet potatoes, taro, mung beans, etc. are all good choices.In addition, celery, carrots, seasonal vegetables, grains, rhizomes, and seaweed foods are also rich in dietary fiber.

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