Before 1970, there was no term "dietary fiber" in the nutrition world, but only "crude fiber". It was considered to be an ingredient that had no nutritional effect on the human body. Eating too much would also affect the body's ability to absorb minerals. and absorption of trace elements. However, after more than 30 years of research, nutrition experts have discovered that although dietary fiber is indeed not easily absorbed by the human body, it plays a very important role in preventing human diseases. Dietary fiber is therefore called the "seventh type of nutrient" in addition to the six major nutrients required by the human body.
Dietary fiber is actually a type of polysaccharide that is not easily digested and utilized by the human body. They mainly come from the cell walls of plants and include cellulose, hemicellulose, gum, pectin and lignin. Its functions in the human body can be summarized as follows: 1, Reduce the absorption of sugar in the small intestine, slow down the rate of rise in blood sugar; 2, Reduce the absorption of bile acids, fats, etc. in the intestine to achieve the effect of lowering blood lipids; 3, In the intestine can be metabolized by bacteria and break down to produce some short-chain fatty acids, which weaken the synthesis of cholesterol; 4, Promote intestinal movement, clean the intestinal wall, soften stool, prevent constipation, produce a feeling of satiety, help control weight and lose weight; 5, Reduce heavy metals and toxic substances absorbing, prevent colon cancer and other digestive system cancers; 6, Remove toxins from the body, and prevent skin problems such as facial spots and acne; 7, Promote the reproduction of beneficial intestinal bacteria and improve human immunity.
Since dietary fiber cannot be absorbed by the human body, why does it have so many effects? This is related to the physical structure of dietary fiber. The micro structure of dietary fiber is similar to a sponge or honeycomb, even more regular and dense than them, so it has super adsorption capacity. It can adhere and combine sugar, fat, bile acid, cholesterol, other toxins, water, food residue and other substances in our intestines. Since it is not absorbed by the human body, it carries these wastes out of the body -- many functions of fiber are achieved due to its strong adsorption force. Of course, the rough macro structure of dietary fiber is like a small brush, which can stimulate the movement of the intestines and clean the intestinal wall. Because of this, dietary fiber can be called the "scavenger" of the intestines. Based on the functions and benefits of dietary fiber, the Chinese Nutrition Society recommends that everyone consume 25-30 grams of fiber every day, which we can obtain through diet. However, we should also remind those who are eager to lose weight and have poor gastrointestinal digestion function that dietary fiber does hinder the absorption of calcium, iron and other minerals, proteins and vitamins. Excessive consumption can also cause excessive gastrointestinal motility, increased gas production and abdominal discomfort, so don’t eat too much!
