Fiber acts like a housekeeper. Who helps eliminate dirt from the intestines.
It helps with bowel movements. In particular, insoluble fiber absorbs water several times more than its own weight as it passes through the digestive system. This makes food waste soft and moves quickly. However, today, with our fast-paced lives, โปรโมชั่นพิเศษจาก UFABET สมัครตอนนี้ รับโบนัสทันที our behavior has changed to eating a variety of foods. Many people consume less natural fiber, which leads to health problems later on, such as constipation, lack of essential vitamins and minerals, which also reduces immunity.
Dietary fiber is often found in foods such as grains, vegetables, fruits, dried beans, nuts and seeds. It is a nutrient that does not provide energy but helps promote the body’s systems to function efficiently. It is divided into 2 types according to its water solubility:
- Soluble fiber such as pectin and beta-glucan are often found in plant starches. When in the small intestine, they combine with nutrients, enzymes and bile acids to form a gel-like structure. They are commonly found in seaweed, oats, barley, bananas, carrots, oranges, grapes and berries.
- Insoluble fiber , such as cellulose and lignin, helps add bulk to stool and keeps it soft. It is found in abundance in grains (such as brown rice, corn, and wheat), wheat bran, rice bran, nuts, vegetables, and ripe fruits.
How much dietary fiber does your body need each day?
You should consume fresh vegetables and fruits, whole or lightly refined grains. For healthy adults, you should consume about 25-35 grams/day or you should eat at least 14 grams of dietary fiber/1000 kilocalories of energy received.
Adding dietary fiber easily
- Eat unpolished rice or rice products instead of polished rice.
- Eat a variety of legumes and include beans in your diet.
- You should eat fruits with the skin and eat fresh fruits instead of drinking juices.
- Drink plenty of water because fiber needs water to work well.
However, if you get more than your body needs, which is 25-35 grams per day, it can cause problems such as bloating or diarrhea for some people. In addition, insoluble fiber, such as wheat bran and brown rice, is high in phytic acid. If there is too much. It will prevent the absorption of calcium and iron in the body, which can lead to iron deficiency in women or calcium deficiency in children.