In the 1970s, the British nutritional pathologist Chuville found that colon cancer was rare among the indigenous African people in East Africa, such as Uganda, and through his investigation, he found that the diet of these blacks contained a large amount of dietary fiber, so he proposed the hypothesis that a high-fiber diet was a protective factor against colon cancer. Subsequently, numerous studies concluded that dietary fiber could dilute or absorb carcinogens in feces and accelerate the passage time of food residues in the intestine, thus reducing the exposure of intestinal mucosa to carcinogens in food. It turns out that the key to avoiding colon cancer is a high fiber diet and the laxative effect of these foods. I. What is dietary fiber? Let’s take a look at what is fiber? Silk and wool we are familiar with, long and thin and tough, this is fiber, because produced from animals, we call animal fiber. Asbestos, a natural fireproof board, is a mineral fiber. Celery, we are more familiar with, not good digestion, vegetable sticks in the fine silk eat in what kind, pull out or what kind, these fine silk is plant fiber. Here the animal, mineral and plant fibers, added together is the natural fiber. Usually people will length than the diameter of more than a thousand times larger and has a certain flexibility and strength of the slender material is collectively called fiber. The term dietary fiber was introduced in 1953 by the British epidemiologist Phippsley. Dietary fiber is plant fiber, a food nutrient that will not be absorbed. You may ask, how can it be called a nutrient if it is not absorbed? Protein, lipids, sugars (carbohydrates), water, vitamins, and minerals are the six essential nutrients our bodies need to function, and they are all absorbed. Dietary fiber, although not absorbed by the intestine, is now included in the seventh major nutrient for the human body, so let’s see what qualifies it to rise to such a high status. Second, the role of dietary fiber 1, anti-constipation. Dietary fiber has a strong water-holding capacity, its water absorption rate of up to 10 to 15 times. It absorbs water to increase the volume of intestinal contents, stools become loose and soft, through the intestinal tract will be smoother and less effort. At the same time, dietary fiber as intestinal foreign matter can stimulate intestinal contraction and peristalsis, speed up the excretion of stool. 2, the prevention of hypertension and hyperlipidemia. Dietary fiber can inhibit the absorption of cholesterol. 3.Prevent diabetes. Dietary fiber can delay the absorption of glucose and postpone the digestion of digestible sugars such as starch. It enhances insulin sensitivity, improves the regulation of insulin in the blood, and improves the degree of glucose tolerance in the body, which is conducive to the treatment and recovery of diabetes. 4.Prevent poisoning. Dietary fiber can delay and reduce the absorption of heavy metals and other harmful substances, reduce and prevent the toxic effects of harmful chemicals on the human body. 5.Maintain the micro-ecological balance of the body. Dietary fiber is the nutrient for the beneficial bacteria in the colon, which can improve the intestinal flora and facilitate the synthesis of certain nutrients. 6.Prevent obesity. Dietary fiber swells after absorbing water, which can increase one’s sense of satiety, but also reduce the absorption of fat in food, reduce the caloric ratio of fat in the diet, relatively control and reduce the total energy of the diet, which can achieve the purpose of weight loss control. It turns out that the main contributor to food laxative is dietary fiber. Third, the difference between two kinds of dietary fiber Dietary fiber is not absorbed by the intestine, but according to whether it can be dissolved in water and divided into soluble dietary fiber and non-permissible dietary fiber, the role of these two kinds of fiber is different. Intolerant dietary fiber mainly exists in the roots, stems, dried, leaves, skins and fruits of plants, mainly cellulose, hemicellulose and lignin, with sources such as whole grain cereals, whole wheat bread, seeds, nuts, fruits and vegetables. This fiber is not dissolved and absorbed, but is absorbent. Therefore, it can increase the volume of stool and the irritation of the intestinal tract, and has a good laxative effect. It also absorbs harmful substances in food and weakens the toxins excreted by bacteria in the digestive tract. Since this fiber “fills the stomach” without providing calories, it also helps control weight. But for the human body, because nothing is provided, there is no “nutrition”. Soluble dietary fiber is mainly found in the cytosol and intercellular matrix, mainly pectin, plant gum, mucilage, etc. Sources include oats, barley, konjac, beans, apples, grapes, etc.. This fiber is relatively more useful for health. As they pass through the stomach and intestines, they are able to take away some bile, thus reducing the cholesterol in the body. When they reach the large intestine, they become food for the beneficial intestinal bacteria that congregate there. The process by which these soluble fibers are “eaten” by the bacteria is called “fermentation”, and the fermentation products can even strengthen the body’s immune system to some extent. In addition, it can also prolong the emptying time of the stomach, delaying the absorption of glucose and other effects. Such fiber is called “prebiotics” and is now a new favorite in the food and health food industry. Many foods contain both dietary fiber, such as cabbage is rich in crude fiber, but also contains pectin. Dietary fiber intake pathway Now in supermarkets, online stores, everywhere there are sold dietary fiber health products, powder, tablets, capsules and other forms, there are all kinds of, should we try to save time to take these things directly instead of ingesting from plants? In fact, there is a difference, just like we need vitamin C, but can not just take vitamin C tablets, just like we take Chinese medicine, can not directly take its active ingredients. Not to mention that we don’t know how much dietary fiber these supplements really contain. So the most accessible, cheapest and most effective way of intake is still our three meals a day, the food we are familiar with every day. 1, rice cereals are rich in fiber, can promote colon motility, increase the number of normal intestinal bacteria, to help the digestion and absorption of food. Supply the body’s cellular activities necessary for heat and part of the protein, but also can provide a variety of vitamins, mainly B vitamins. For patients with constipation, on the basis of rice and wheat with bran cereals, such as oats, corn, etc. 2, vegetables and vegetables containing more fiber are mushrooms and algae (kelp), sesame, beans, etc.. Vegetables with high fiber are, in order, garlic, golden needle, wild rice, bitter melon, leek, asparagus, broccoli, spinach, celery, cabbage, loofah, lotus root, lettuce, etc. 3, melons and fruits melons and fruits with high fiber content in the order of dates, persimmons, grapes, duck pears, apples, bananas and so on. 4, potatoes potatoes include sweet potatoes, taro, potatoes, yams, water chestnuts, etc.. For constipation patients, according to the body, should focus on the intake of these foods in their own recipes, and try to use with. Fifth, the consumption of dietary fiber also has to pay attention to the benefits of dietary fiber, and from plants, is not the more the better, or can just eat it? Especially some elderly people, know that dietary fiber and anti-cancer and laxative, every day, either sweet potatoes, or celery, the results of the stomach are bad. 1, high fiber food in moderation dietary fiber in laxative, prevent the absorption of harmful substances, but also affect the absorption of protein, inorganic salts and certain trace elements in food. For adults, the daily intake of 25 to 35 grams of fiber is enough. For young children in the growth and development stage, too much dietary fiber, it is likely to take some essential nutrients out of the body, thus causing malnutrition. Therefore, eat high-fiber food to stop, especially children should not eat more. 2, identify the choice of drugs to identify the treatment, food is also the same. Some people consume sweet potatoes will be bloated, heartburn, acid, stomach pain, etc. This is because of the spleen and stomach cold, wet obstruction of the spleen and stomach, gas stagnation food accumulation, so such people should be careful to eat. Celery is rich in dietary fiber, if the spleen and stomach weakness, indigestion, loose stools eat, will aggravate the condition, so should eat less. 3, try to eat raw vegetables most of the fiber in the cooking process are destroyed, so vegetables are best eaten raw. Reduce the intake of greasy, spicy and other high-calorie foods during consumption.