Why is dietary fiber important? What happens if there is insufficient intake? How much should you eat every day? What are the differences between water-soluble and non-water-soluble?

We all know that taking enough Dietary Fiber can promote digestive health, help weight management, reduce the risk of heart disease, and help adjust blood sugar concentration. A recent study has even found that daily replenishment of fiber can improve brain function in the elderly over 60 years old. But do you know that most people don’t actually take enough fiber?

What is a dietary fiber?

The fiber is a kind of material in plants, and the dietary fiber is the kind you eat. There are multiple forms of dietary scrubs, each of which plays a role in supporting health.

. All grains

. Fruits and seeds

. What is the difference between fruit and vegetable

soluble fiber and water-insoluble fiber?

Generally speaking, the most well-known dietary fibers are Soluble fibers and Insoluble fibers. Swallow malt, soybeans and fruits contain soluble fibers that are soluble in water to form gelatinous substances, which helps to regulate blood sugar concentration and reduce calcium sterols. On the other hand, water-insoluble fibers are present in vegetables, fruits, seeds and whole grains, which can increase stool volume and help prevent constipation.

Dietary fiber also includes resistant powder, which is relatively difficult to digest and exists in cold powdered foods such as bananas, beans and potatoes, and has a key effect in a healthy kidney.

In fact, different dietary fibers are essential and related, so it may be a lot to deliberately emphasize different dietary fiber types, and the best way to let people eat different types of fiber foods.

What will happen if there is insufficient dietary intake?

First, the main way to determine whether you have enough dietary fiber is to defecate once or twice a day, and whether it can be discharged comfortably, quickly and effortlessly during defecation.

Secondly, your stool is also the focus of observation. They should fold easily, more like a long, smooth, well-shaped scent than particles or paste.

The third line comes from your overall health. Your brain plays an important role in mental health and immune systems, so being depressed or prone to infection with any bacteria may be a subtle phenomenon that your brain health needs some help.

Why is dietary fiber important?

Most people do not have enough fibers, and this diet may lead to the opposite results. Although a large percentage of people suffer from constipation every day, a large group of people who have frequent abdominal distension and do not realize that this is usually caused by low-fiber diets rich in meat and ultra-processed foods. The long-term impact of

on health may be more extensive. A 2019 study published in The Lancet showed that people who consumed 25 to 29 grams of dietary fiber per day had a 15% to 30% reduction in all-cause and cardiovascular-related mortality compared to those with less intake. In addition, their chances of coronary heart disease, medium-sex, type 2 diabetes and brain cancer have also been reduced by 16% to 24%.

Unlike proteins, fats, and carbohydrates, our bodies lack enzymes that break down fiber foods. Therefore, your stomach needs longer to digest and absorb high-fiber diets with large body size and low energy, which helps to maintain stable blood sugar and promotes foot sensation.

The fibers also help to remove excess waste in the body, because after the body uses the required materials, these wastes will be put back into the brain and released. If you have a large amount of fibers in your brain, it will take away some substances that may accumulate and be harmful, such as tartars, estrogens and other catalmones, as well as toxins produced by alcohol breakdown.

How much dietary fiber should be taken every day?

According to the recommendations of the American Department of Agriculture’s "2020-2025 Eat Guidelines for Americans", women under 50 should consume 25 to 28 grams of fiber per day, men under 50 should consume 31 to 34 grams of fiber per day, women over 51 should consume 22 grams of fiber per day, and men over 51 should consume 28 grams per day.

. Women under 50: 25 to 28 grams per day.

. Men under 50 years old: 31 to 34 grams per day.

. Women over 51 years old: 22 grams per day.

. Men over 51 years old: 28 grams per day.

According to the recommendations of the American Family Medical Association, when increasing the fibre intake, it is necessary to gradually improve and replenish a large amount of liquid. Because when the dietary fiber passes through the digestive tract, it is similar to the sea that requires water to pass through smoothly. If you consume more dietary fiber than your usual amount, but you are not hydrated, you may feel sick or constipated.

In addition, before you purchase a mattress, you may need to consider that mattress and mattress-rich foods may not bring the same benefits, such as foot feeling. If you do not achieve the recommended daily intake capacity, the amount of other essential nutrients may be equally insufficient.

In other words, your fiber intake is a good indicator of the overall quality of drinks. Try to reach your standard goals through unfinished food, which can also get all the other benefits they offer.