Dietary fiber has many functions, such as maintaining intestinal health, helping to lose weight, relieving constipation and helping to control blood sugar. Healthy diet advocates supplementing proper dietary fiber every day, and the usual standard is that the daily dietary fiber intake should be at least about 25 grams. But according to individual differences, there is still room for this data to float up and down. Depending on the size and gender, some individuals may need about 40 grams of dietary fiber every day. After reading these data, are you also considering whether your daily dietary fiber intake is up to standard? According to the statistical survey data, the daily intake of dietary fiber per capita in China is seriously insufficient, which is about 10g. Since dietary fiber is so important to us, we urgently need to improve the diet structure and increase the intake of dietary fiber. To maintain intestinal health and supplement dietary fiber, we need to pay attention to these three aspects.

1. Selection of dietary fiber

What we call dietary fiber mainly includes water-soluble dietary fiber and water-insoluble dietary fiber. The so-called water-insoluble dietary fiber, which is what we call crude fiber, will not be decomposed by digestive juice. Water-soluble dietary fiber becomes a gelatinous substance when it meets water. Therefore, in order to solve constipation, promote gastrointestinal peristalsis and defecation, we can eat more foods rich in water-insoluble dietary fiber, such as apples, prunes and broccoli. In the intestine, water-soluble dietary fiber can slow down the digestion of food, slow down the rise of postprandial blood sugar and delay gastric emptying. Some water-soluble dietary fibers can also be fermented in our large intestine to become prebiotics, which is beneficial to promoting intestinal health. These two dietary fibers are slightly different, but both of them have very good effects on intestinal health. Therefore, dietary fiber is also recognized by nutritionists as the seventh kind of nutrients. Like protein, carbohydrates, vitamins, fats, minerals and water, dietary fiber is an indispensable nutrient for our human body.

2. Common high-fiber foods

Most common vegetables such as broccoli, cabbage and eggplant are rich in dietary fiber. But in terms of unit proportion, the dietary fiber content of miscellaneous grains and beans is a little higher than that of vegetables, but the calories are high. Therefore, if you want to supplement enough dietary fiber through diet, you need to increase the diversity of diet and pay attention to supplementing coarse cereals and vegetables in moderation. In addition to miscellaneous grains and vegetables, nuts can also supplement a certain amount of fiber. However, nuts are as high in calories as miscellaneous grains and beans. Relatively speaking, almonds have less carbohydrates and higher fiber content. Among these dietary fiber supplement methods, if you want to supplement enough dietary fiber through vegetables, you should eat at least 800 grams of vegetables every day, just to meet our daily vegetable demand.

3. Dietary fiber supplements can be supplemented in moderation.

For many people, it may not be easy to achieve a balanced diet by supplementing enough dietary fiber. So for these people, you can choose some high-quality dietary fiber supplements as supplements.