Nowadays, our standard of living has improved and our dietary requirements are becoming more and more refined, which is highlighted by the fact that the proportion of animal protein in our diet is getting higher and higher, while the proportion of dietary fiber intake is decreasing. This is an important reason why more and more people are suffering from constipation, intestinal polyps and colon cancer. Dietary fiber, which was not considered to have any nutritional value, is now considered by the medical community to be the seventh most important nutrient in the human body, in addition to sugar, fat, protein, vitamins, water and inorganic salts. The beneficial effect of dietary fiber on the human body is reflected in the fact that it can not only maintain the stability of blood sugar and blood lipids, but also improve the intestinal environment, maintain a sense of satiety, and facilitate the absorption of various vitamins and trace elements. But also a friendly reminder, not the rougher the taste of food dietary fiber is richer, and not the more dietary fiber eaten the better ……. With the improvement of living standards, food refinement is increasing, the proportion of animal food is greatly increased, the incidence of some diseases related to too little dietary fiber, such as constipation, intestinal polyps, intestinal cancer, etc. is increasing. Dietary fiber, which was once considered a “non-nutrient”, is gradually being taken seriously and has been listed by the World Health Organization as the “seventh most important nutrient” that the human body needs. Today, we will talk about why this dietary fiber is so “favored”? Is it really so powerful? The different physical properties of dietary fiber determine its special physiological functions. According to solubility, we can divide dietary fiber into soluble dietary fiber and insoluble dietary fiber. Soluble dietary fiber is mainly composed of polysaccharides (such as: pectin, algae gum, agar, some oligosaccharides, etc.) and is commonly found in various fruits, seaweeds and konjac foods. (1) maintain blood sugar levels Soluble dietary fiber has the property of absorbing water, it will absorb water in the stomach and swell, and form a high-viscosity sol or gel, prolonging the carbohydrate absorption time and post-meal satiety, so it can play a role in helping to regulate blood sugar, which is conducive to improving the condition of diabetic patients. (2) Regulating cholesterol content Dietary fiber can absorb water and swell in the body, stimulate intestinal peristalsis, and promote the discharge of cholesterol and body metabolic waste from the intestine; moreover, the fermentation of dietary fiber in the intestine will also stimulate the liver to actively secrete bile acids, thus reducing the synthesis of cholesterol in the body. (3) Improve the intestinal environment Soluble dietary fiber is easily moistened by intestinal fluid and is also food for intestinal probiotics, which can be used by microorganisms in the intestine to promote the proliferation of beneficial bacteria and help prevent intestinal diseases. At the same time, soluble dietary fiber can be converted into short-chain fatty acids by beneficial bacteria. Studies have found that when short-chain fatty acids are introduced, levels of stress and anxiety-like behavior are reduced and intestinal health problems are significantly reduced. (4) Improve mineral absorption The generated short-chain fatty acids can expand the intestinal area, increase the number of mineral transport proteins and improve mineral absorption. (5) Increase satiety Dietary fiber itself cannot be digested and absorbed by the body, but soluble dietary fiber will absorb water and expand in the stomach, so it is more satiating than non-admissible dietary fiber, which is beneficial to weight loss. 2. Insoluble dietary fiber is mainly composed of plant cell walls, such as cellulose and lignin. The best source is whole grain foods, such as common oats, brown rice, etc.. Insoluble dietary fiber is involved in the circulation of body fluids and blood, it can only reduce the residence time of excrement in the intestine, increase the volume of feces, and play the role of laxative. Myths about dietary fiber The benefits of dietary fiber can only be seen if you eat right, so lift those doubts about dietary fiber and recognize it to make better use of it. 1, the rougher the taste, the richer the dietary fiber? Dietary fiber content is actually not necessarily related to the roughness of the food. Insoluble dietary fiber, such as whole wheat bread, celery, etc. do eat a little rough; and like mushrooms, konjac and other dietary fiber contained in a lot, but because it contains water-soluble, so the taste is delicate. Solubility is different, and its efficacy is also different, so pay attention to the diversity of diet, both to achieve better results. 2, more dietary fiber is better? Dietary fiber is good, eating too much is not good. (1) affect the absorption of nutrients too much dietary fiber will make the food through the gastrointestinal tract too fast, will reduce the rate of digestion and absorption of protein, affecting the absorption of calcium, iron, magnesium and other elements. (2) gastrointestinal discomfort Dietary fiber is a poorly digested substance, and too much of it at once can easily cause gastrointestinal discomfort. Especially for those with weak gastrointestinal function, a large amount of dietary fiber often overwhelms the intestines and aggravates the condition. (3) Constipation Although dietary fiber has the effect of improving constipation, but on the other hand, because of the structure of its molecules is too large, some people will have difficulty or discomfort in defecation after excessive intake. The appropriate intake of dietary fiber for adults is 30g/day, as suggested by the Chinese Nutrition Society. And poor gastrointestinal function, digestive system diseases should relatively reduce the amount of consumption. 3, food heating will destroy the cellulose? Cellulose is chemically stable, and heating does not damage or decompose it. After heating, the food becomes deflated, soft, only the water loss, protein and fat changes. 4, dietary fiber can lose weight? Its weight loss effect can not be generalized. Although it has a strong sense of satiety, can reduce calorie intake to a certain extent, play a weight loss effect; but some cellulose in the specific intestinal flora decomposition, will generate acetic acid, stimulate the parasympathetic nerve, stimulate the secretion of gastric hunger hormone, but will increase appetite. How to properly supplement dietary fiber? Daily diet to pay attention to a balanced, reasonable intake of dietary fiber, follow the following two major guidelines: 1, gradually eat coarse grains Many people know that their dietary fiber intake is not enough, they suddenly began to increase the intake of fruits and vegetables, coarse grains, the body can not adapt to such a diet for a while, it is easy to cause discomfort. A more moderate approach is to increase the intake of 3-4g of dietary fiber per week, about 3-4 weeks to reach the daily recommended amount of dietary fiber. 2, drink more water Dietary fiber has strong water absorption, if in the intake process, do not pay attention to the intake of sufficient water at the same time, it is likely to occur intestinal obstruction. Therefore, the intake of dietary fiber, should be appropriate to drink more water, the best daily water intake of not less than 2 liters.