Unexpected facts about dietary fiber
Did you know that there are many types of dietary fiber?
By eating a variety of plant-derived foods, you can get the dietary fiber that your body needs. Dietary fiber is a very important nutrient, but most people do not get enough. Since all dietary fiber has different functions, it is important to take the required amount, but it is also necessary to take various dietary fibers. By eating a wide variety of foods, you can also get a wide variety of dietary fiber, which balances nutrition.
What is dietary fiber? How much do you need
Dietary fiber is a structural component of plants and is found in vegetables, fruits, legumes and grains (corn and brown rice). Except for crab shells, it is not contained in meat, fish, chicken, etc.
The average American diet consumes only about 10g / day, which is completely below the standard intake of 25-30g / day, and the health benefits of dietary fiber are not obtained. Dietary fiber not only helps digestion and absorption, but also helps control appetite because it gives you a feeling of fullness. It has also been found that some dietary fiber helps the growth of good bacteria in the digestive system.
If you don't get the amount of fiber you need, we recommend increasing it little by little. If you increase it rapidly in a short period of time, you may have a stomach upset and gas may easily accumulate, so it is recommended to increase it slowly over time. At the same time, if you drink a lot of water, the fibers will soften and swell.
What is the type and function of dietary fiber?
There are roughly two types: water-soluble dietary fiber and insoluble dietary fiber.
Water-soluble fiber: The foods that contain the most water-soluble fiber are apples, oranges, carrots, potatoes, oats, barley and legumes. Water-soluble dietary fiber dissolves in water and swells. As anyone who has made oatmeal at home knows, it becomes sticky when cooked. It is because water-soluble dietary fiber is dissolved in water. Even if this dietary fiber mixes with water in the abdomen, it swells with water, so you can maintain a feeling of fullness. Water-soluble dietary fiber works to moderate the absorption of sugar and stabilizes blood sugar levels throughout the day.
Insoluble fiber: Insoluble fiber also supports digestion and absorption in a different way. Insoluble dietary fiber is insoluble in water, but instead simply absorbs water and swells significantly. This type of dietary fiber is abundant in vegetables, wheat bran, corn bran, rice bran, grains, etc., and supports the digestive organs such as daily routines.
How to distinguish between water-soluble and insoluble fiber?
In fact, it's easy to tell them apart. Boil barley and potatoes will make the water a little thicker. The reason is that barley and potatoes contain a lot of water-soluble dietary fiber. On the other hand, even if brown rice is cooked, it is rich in insoluble dietary fiber, so it does not thicken or become sticky. Instead, it absorbs moisture and swells greatly.
Tips for increasing fiber intake
Eat fruit with skin rather than juice
Try to eat fruit for dessert
Eat a wide variety of vegetables, raw or cooked,
Eat 100% whole grain bread, waffles, cereals, bread rolls, English muffins, crackers
Use corn tortillas instead of wheat tortillas
Use brown rice, wild rice, millet, and barley instead of polished rice
Add legumes to main soups, stews, chili and salads
If you are deficient in dietary fiber, supplement it with supplements. However, keep in mind that supplements are not a substitute for fruits, vegetables and whole grains.
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