Eating more dietary fiber is conducive to gastrointestinal health. The so-called dietary fiber refers to the cellulose and hemicellulose from plant foods, which will not be decomposed by enzymes in the digestive tract of the human body. Although dietary fiber can not be digested and absorbed by human body, it plays an important physiological role in the body and has an important health care effect on human body. However, although dietary fiber is good, it should not be eaten too much. Excessive dietary fiber increases the speed of food passing through the intestine and reduces the absorption rate of calcium. Studies have shown that when the diet of two adults is changed from refined bread with low fiber content to coarse bread with high fiber content, the calcium (magnesium, zinc and phosphorus) will be in negative balance.
Dietary fiber is good for human body. Here are four benefits:
1. Prevention and treatment of constipation
Dietary fiber is bulky, which can promote intestinal peristalsis and reduce the residence time of food in the intestine, and its water is not easy to be absorbed. On the other hand, dietary fiber in the large intestine by bacterial fermentation, directly absorb the moisture in the fiber, make the stool soft, produce laxative effect.
2. Reduce blood lipid and prevent coronary heart disease
Because there are some components in dietary fiber, if glue can combine with cholesterol, lignin can combine with cholic acid, so that it can be directly discharged from feces, thus consuming cholesterol in the body to supplement cholesterol consumed in bile, thus reducing cholesterol, thus preventing coronary heart disease.
3. It's good for losing weight
The general obesity is mostly related to the increase of energy intake in food or the decrease of physical activity. Increasing the content of dietary fiber in the diet can reduce the intake of heat energy, reduce the digestion and absorption of enteral nutrition, and finally make the body fat consumption and play a role in weight loss.
4. Improve the symptoms of diabetes
Pectin in dietary fiber can prolong the residence time of food in the intestine, reduce the absorption rate of glucose, so that the blood glucose will not rise sharply after meals, which is conducive to the improvement of diabetes. Therefore, the long-term increase of dietary fiber in diabetic diet can reduce insulin requirement and control postprandial metabolism, which can be used as an auxiliary measure in the treatment of diabetes.