Dietary fiber is a multi-faceted player in the maintenance of human gastrointestinal health, which has a variety of physicochemical properties and physiological functions. It has a certain water capacity, which can increase the volume and weight of feces; it has a bacterial fermentation effect, which can increase the beneficial bacteria in the intestine; it has a certain viscosity, which can reduce the increase of blood sugar after meals. Dietary fiber includes two types of soluble and insoluble, the former has a more significant role in regulating the gastrointestinal microenvironmental protection of gastrointestinal health. So what are the basic physiological functions of dietary fiber? Maintaining intestinal structure and improving intestinal function It can maintain intestinal structure and improve intestinal function. Soluble dietary fiber is fermented by colonic bacteria to produce short-chain fatty acids, which provide 70% of the energy required by the colonic mucosa and regulate the function of the gastrointestinal nervous system, balance hormone levels, and stimulate the secretion of digestive enzymes. In addition, it can directly dilate colonic mucosal vessels and promote colonic vascular circulation. The result of these combined effects can effectively maintain the normal structure and function of the gastrointestinal tract. If the diet lacks dietary fiber, it can cause structural damage and dysfunction of the gastrointestinal tract, making the risk of developing certain diseases, such as ulcerative colitis, increase. Balance the flora and regulate the internal environment It can balance the flora and regulate the microenvironment in the gastrointestinal tract. Bacteria in the gastrointestinal tract are an important factor in the microenvironment of the gastrointestinal tract. There are many types of bacteria in the human intestinal tract, and the ratio is relatively constant. In general, maintaining the number of these bacteria and the normal ratio between bacteria and bacteria is beneficial to the human body. It can inhibit the growth of certain pathogenic bacteria such as Salmonella and Vibrio cholerae, and it can also synthesize B vitamins and vitamin K, which is an important source of vitamins for the human body. The large water capacity of soluble dietary fiber can provide an ideal breeding ground for intestinal flora and increase the number of intestinal flora; however, when the intestinal flora is overgrown, dietary fiber can accelerate its excretion by promoting intestinal peristalsis, thus maintaining the dynamic balance of intestinal flora. In addition, dietary fiber also maintains the integrity of the intestinal mucosa, which can prevent intestinal bacteria from moving through the intestinal wall and causing disease, thus effectively protecting the human body. Removal of toxins and prevention of intestinal cancer In Scotland, where the intake of dietary fiber is low, the death rate of colorectal cancer reaches 53 per 100,000 people, while in Uganda, where the intake of dietary fiber is high, it is only 4 per 100,000 people, and dietary fiber can prevent colorectal cancer. Colorectal cancer is the result of a synergistic effect of environmental, dietary habits, and genetic factors. Carcinogens can play a role in contributing to the disease, while dietary fiber prevents the occurrence of colorectal cancer by removing carcinogens from the intestinal tract. By promoting bowel movement, dietary fiber can reduce the chance of carcinogens coming into contact with the intestinal wall and promote up excretion. In addition, the fermentation of dietary fiber can increase the acidity in the intestine or play a role in the prevention of colorectal cancer by changing the metabolism of bile acids. It can prevent constipation by absorbing water and increasing capacity. The causes of constipation are many and complex, but a significant portion of them are caused by poor dietary habits, and the lack of dietary fiber in the diet is one of the important reasons. If the bowel movement is not timely, the water in the stool will be re-absorbed by the intestinal wall, over time, resulting in habitual constipation, serious is all kinds of toxins in the stool with water re-absorbed into the blood circulation, not only increases the burden of detoxification of the liver and kidneys, but also very easy to cause many diseases, the most direct disease is intestinal cancer. Dietary fiber in food absorbs water in the intestine and expands fully, and promotes the effective peristalsis of the intestinal wall, so that the intestinal contents are rapidly passed through the intestine and discharged, which objectively plays a role of laxative. Dietary fiber preparations have the function of volumetric laxatives, mild in nature, and have a better effect on those who have insufficient dietary fiber intake, can be taken for a long time without drug resistance, and rarely have side effects. Clear the “poison” detoxification “waste” of the scavenger dietary fiber to play a role in preventing constipation at the same time, can assist the body to remove toxic substances in the intestine. Various enzymes produced by bacteria in the intestine can break down food residues and produce some toxic substances, which is a normal physiological phenomenon. Long-term constipation can cause a large number of toxic substances to accumulate in the body, beyond the detoxification capacity of the liver, which will cause chronic poisoning, bitter mouth, bad breath, nausea, abdominal pain, abdominal distension and other symptoms, the patient’s face emaciated with skin pigmentation, mental depression, insomnia, the whole body, affecting the quality of life, work and social activities. Dietary fiber plays a “scavenger” role in the intestinal tract, which can adsorb, dilute, wrap, and promote the rapid excretion of various toxins out of the body. The Chinese Nutrition Association recommends that we should consume 24-32 grams of dietary fiber per day, but people actually consume only about 10-15 grams. Supplementation of sufficient dietary fiber can reduce the occurrence of constipation, promote the proliferation of beneficial bacteria, improve the intestinal environment, clear “poison” and “waste” to protect our bodies and ensure our health.