Although all dietary fibers are not absorbed by the intestine, they are further divided into soluble dietary fibers and insoluble dietary fibers according to whether they can be dissolved in water. Insoluble 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 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. This kind of fiber is called “prebiotics” and is now a new favorite in the food and health food industry. Many foods contain both types of dietary fiber, such as cabbage, which is rich in both crude fiber and pectin. Dietary fiber intake pathways Nowadays, there are dietary fiber supplements sold everywhere in supermarkets and online stores, in the form of powders, tablets, capsules, etc. There are all kinds of dosage forms, so should we try to save time by taking these things directly instead of taking them 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 eat 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 or our three meals a day, is the food we are familiar with every day. 1, rice cereals rich in fiber, can promote colon motility, increase the number of normal intestinal bacteria, to help the digestion and absorption of food. Provide the body’s cellular activity necessary 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, 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, etc. 4, potatoes Potatoes include sweet potatoes, taro, potatoes, yams, water chestnuts, etc.. For constipation patients, should focus on the intake of these foods in their own recipes according to the body, and try to use with.