Dietary fiber is a kind of polysaccharide in plant or animal fiber, which can neither be digested and absorbed by gastrointestinal tract nor generate heat. It is divided into soluble dietary fiber and insoluble dietary fiber.
The content of dietary fiber is not necessarily related to the roughness of fruit, so it is not accurate to judge the content of dietary fiber by the roughness of fruit. For example, kiwi fruit tastes more delicate than pineapple, but its dietary fiber is twice that of pineapple.
The former includes pectin, alginate, konjac gum and so on. Fruit, seaweed and konjac are the best sources, and they are intertwined with carbohydrates such as starch in the gastrointestinal tract, which will delay the absorption of the latter and reduce postprandial blood sugar. The representative of insoluble dietary fiber is cellulose, hemicellulose and lignin, and the best source is whole grain food, such as cereals, whole wheat flour, brown rice, oats, beans, vegetables and fruits, which can promote gastrointestinal peristalsis and prevent constipation.
Extended data:
Function of high fiber
1, promoting weight loss
Cellulose has a small specific gravity and a large volume, so it is not easy for the stomach to digest in a short time, and it takes a long time to digest. This makes people feel full easily and reduces calorie intake; Cellulose will attract the fat in the intestine and excrete it, which will help reduce fat accumulation.
Step 2 prevent constipation
Fruit fiber has a large volume, which can promote intestinal peristalsis, and the water in it is not easily absorbed, so it has a laxative effect. Protect the skin. When the blood contains toxic substances, the skin becomes a place for it to discard waste. Facial acne is caused by too much acidic substances and saturated fat in the blood.
The skin color of people who are often constipated is yellow, which is also because the feces stay in the intestine for too long, and toxic substances are absorbed through the intestinal wall, which makes the blood contaminated with toxins. People who smoke too much look like ashes, which is also caused by the above reasons. Dietary fiber can stimulate intestinal peristalsis, make waste excreted in time, and reduce the toxic effect of toxins on intestinal wall, thus protecting the skin.
3. Reduce blood lipids
Some components in fruit fiber, such as colloid, can be combined with cholesterol, and lignin can be combined with cholic acid, so that it can be directly discharged from feces, thereby consuming cholesterol in the body to supplement cholesterol consumed in bile, thereby reducing blood lipid.
Step 4 control blood sugar
Pectin in fiber can prolong the residence time of food in intestine, reduce the absorption rate of glucose, so that blood sugar will not rise sharply after meals, which is beneficial to the improvement of diabetes.
5. protect your mouth
People who eat fruit will increase cellulose, which will increase the chances of chewing with oral muscles and teeth, wash away dirt in teeth and exercise gums. After a long time, the oral cavity will be healthy and its function will be improved.
6. Prevention and treatment of stones
The formation of gallstones is related to the high content of bile cholesterol. Because the high fiber in fruit can combine cholesterol, promote the separation and circulation of bile, and prevent the formation of gallstones.
7. Prevention of cancer
There are a large number of bacteria in human large intestine, which can produce many poisons such as amine, phenol and ammonia. After fiber enters the intestine, it can increase the volume of feces and contain more water, dilute the toxin concentration and stimulate intestinal peristalsis, accelerate the emptying speed of food in the intestine, shorten the residence time of toxic substances in food in the intestine, promote bile acid excretion, and keep feces acidic, which is beneficial to the prevention of colorectal cancer.
Cellulose in fruit is fermented in intestine to produce short-chain fatty acids such as butyric acid, which can promote cell differentiation and prevent intestinal cancer. Cellulose can increase chewing times, thus increasing saliva secretion, which is an important substance to prevent cancer.
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