1, the prevention of constipation “star”: dietary fiber is divided into water-soluble and non-water-soluble two categories: water-soluble fiber (like pectin, apple fiber, oat fiber, etc.) in the intestinal tract to absorb water can expand or become transparent gel-like material. It is easier to be fermented and utilized by the bacteria in the intestinal tract. Make stool soft and increase the volume of stool: water insoluble fiber (such as soy fiber, hemicellulose, barley fiber, etc.) can promote intestinal peristalsis, reduce the residence time of food in the intestine, promote its deferral, and also have a laxative effect. Thus, both have peculiar effects in the prevention and treatment of constipation. 2, anti-cancer and anti-cancer show: too little dietary fiber will make the carcinogenic substances in the stool stay too long in the intestinal tract, and long-term contact with the intestinal wall, easy to induce colon and rectal cancer. Increasing the dietary fiber content will lower the concentration of carcinogenic substances and stimulate intestinal peristalsis, which will shorten the contact time between carcinogenic substances and intestinal wall: epidemiology found that the occurrence of breast cancer is related to the high fat and high protein content in the diet and low dietary fiber intake, which may be caused by excessive fat in the body to promote the synthesis of certain hormones, forming an imbalance between hormones and increasing the level of hormones in the breast. This may be due to the fact that too much fat in the body promotes the synthesis of certain hormones, creating an imbalance between hormones and increasing hormone levels in the breast. The high dietary fiber intake reduces fat absorption and inhibits the synthesis of hormones from fat, thus preventing this disease in women. 3.Lower blood cholesterol: As some components of dietary fiber such as gum can bind cholesterol, lignin can bind bile acid, so that it is directly excreted from the feces, reducing the absorption level of lipids, thus reducing the concentration of blood lipids and blood teaching, to ensure the smooth flow of blood vessels, to prevent or slow down the incidence of atherosclerosis and cardiovascular disease: 4.Prevent and control diabetes: dietary fiber can regulate the intestinal absorption of sugar substances, can slow down the incidence of blood sugar. Absorption, can delay the sharp rise of blood sugar, make the post-meal blood sugar level stable, help diabetic patients to control symptoms; dietary fiber can also improve the perception of insulin by nerve endings tissues, reducing the need for insulin and anti-diabetic drugs, thus reducing the pressure on the pancreatic tissue. The mechanism of pumpkin powder for diabetes is related to the fiber and pectin components it contains. 5, weight control, reduce obesity: obesity is mostly related to increased caloric intake in food or reduced physical labor: improve the content of fiber in the diet, eat more fiber-rich vegetables, fruits, coarse grains, etc., can increase the volume of food and become a physical barrier to digestion. Reduce hunger, thus reducing caloric intake: experimental evidence: all kinds of fiber can inhibit the digestion of sugar, fat, protein enzyme activity, thus reducing its digestion and absorption rate, and ultimately achieve the effect of weight loss: dietary fiber is a natural, safe, effective and no side effects of food suppressants, is the ideal food for weight loss. 6.Improve and enhance the function of the mouth and teeth: modern people use less and less oral muscles and teeth because the food is more and more fine and soft, therefore, the situation of tooth loss and tooth decay is more and more? And increase the fiber in the diet, it increases the opportunity to use oral muscles and teeth chewing, and in the long run. Then the mouth will be health care, function is improved. 7, prevention of gallstones: the formation of gallstones and bile cholesterol content is too high, due to dietary fiber can be combined with sterols, promote the secretion of bile, circulation. Thus, it can prevent the formation of gallstones: some people give patients an increase of 20-40 grams of cereal bark fiber every day. After one month, it can be found that the gallstones shrink and the bile flows smoothly. 8, dietary fiber and healthy longevity: cerebrovascular disease, diabetes and cancer is a major killer of human health and longevity, Western epidemiologists have confirmed that: people who regularly eat foods rich in dietary fiber can greatly reduce the incidence of colon and rectal cancer. In addition, high-fiber foods can also help prevent hypertension, high blood pressure, coronary heart disease, diabetes and breast cancer, Asian immigrants to the United States before the lower probability of common Western diseases such as breast cancer, diabetes, coronary heart disease. However, after new immigrants have lived in the United States for several years, those who have adopted the American-style diet (often eat hamburgers, high-fat, high-butter foods and beef, etc.) are less likely to have dietary fiber. Very little intake of dietary fiber) of Asian immigrants, the incidence of breast cancer, coronary heart disease and diabetes and native Americans rapidly approach: this is related to the residents of Asian countries to vegetables, grains, soy as the main food. Less meat and dairy (oil) foods are associated, which is the main reason why he/she rarely suffers from common American diseases. Among the Asian residents of the daily diet a large amount of dietary fiber credit; visible daily diet to choose some rich in dietary fiber food will be conducive to a long and healthy life. 9, dietary fiber, not more is better: dietary fiber, the “seventh nutrient” that has been neglected and abandoned, is widely available in a variety of fresh vegetables, fruits and coarse grains – dietary fiber, although closely related to human health, but not the more the better. If you take in too much dietary fiber, it will not only cause gastrointestinal flatulence, excessive stools and other discomfort, but also affect the absorption of other nutrients because of the short residence time of food in the gastrointestinal tract. For example, it can cause a decrease in the utilization of iron and zinc. Causes the lack of these elements – fiber will not only prevent the absorption of harmful substances, but also affect the body’s absorption of protein, inorganic salts and certain trace elements. Such as boiled, fried soybeans, the body’s digestion and absorption rate of protein less, while the absorption rate of soybeans processed into tofu immediately after the rise. The reason for this is that the processing destroys the fiber content: in addition, long-term consumption of large amounts of high-fiber foods can cause the body’s protein supplementation is blocked, and fat intake is insufficient. This causes damage to the function of bones, heart, blood and other organs, and reduces the body’s immune resistance to disease.