1, soluble dietary fiber and resistant starch are soft in texture, and can be partially or completely fermented in the large intestine, which can help the human body control cholesterol and blood sugar levels and help prevent chronic diseases such as heart disease and diabetes.
2. Insoluble dietary fiber is hard in texture, and its main function is to promote intestinal peristalsis and prevent constipation.
The functions of these two dietary fibers are not absolute, and sometimes they overlap and cross. They have low energy and filling function, which helps to delay the emptying of the stomach, help to control food intake and increase satiety.
In addition, dietary fiber contains resistant oligosaccharides and resistant starch, which is a good "prebiotic" and can stimulate the growth of intestinal beneficial bacteria. Studies have shown that moderate intake of dietary fiber can also help reduce the risk of colon cancer, breast cancer and other cancers. ?
China Nutrition Society suggested that adults should consume 25 ~ 30g dietary fiber every day.
Extended data:
Soluble dietary fiber is soft in texture, less irritating to the digestive tract, and suitable for people with poor gastrointestinal function.
Insoluble dietary fiber is very irritating to the stomach. If the gastrointestinal function is not very good, try to eat less food rich in insoluble dietary fiber.
Dietary fiber should be supplemented in moderation, not as much as possible. Excessive intake (above 75g/ day) will cause flatulence, especially for patients with irritable bowel syndrome, children and the elderly. In addition, excessive dietary fiber intake will also affect the absorption of minerals such as calcium, iron and magnesium, and may even lead to gastric cancer.
References:
People's Health Network-Six Questions about Dietary Fiber