The role and efficacy of dietary fiber mainly includes increasing satiety, promoting defecation, lowering blood sugar and blood lipids.
1. Increase satiety: dietary fiber in the stomach will absorb water and expand, increasing the volume of stomach contents. And soluble dietary fiber will also slow down the rate of gastric emptying, slowing down the speed of gastric contents into the small intestine, thus making people increase the sense of fullness.
2. Promote defecation: dietary fiber has water absorption, so it can increase the volume of feces, so that the intestinal wall peristalsis with mechanical stimulation. Dietary fiber can also increase the water content of feces and reduce the hardness of feces, so dietary fiber has the effect of promoting defecation.
3. Reduce blood sugar and blood fat: dietary fiber can reduce the absorption of sugar in the small intestine, so that the body is not easy to quickly rise in blood sugar after eating. Dietary fiber can adsorb fat, cholesterol, bile acids, etc., so that the body to reduce its absorption rate, so as to achieve the role of reducing blood lipids.
Individuals can appropriately increase the intake of dietary fiber-rich foods such as vegetables and fruits in their daily life.