Dietary fiber has many benefits. Here’s how to easily eat enough (Part 1)

What is dietary fiber? Dietary fiber is essentially a carbohydrate, but the biggest difference between it and the carbohydrates known to the public, such as starch and sugar, is that dietary fiber contains at least 3 or more monomeric carbohydrates (degree of polymerization ≥ 3) and cannot be hydrolyzed by enzymes in the human small intestine.

Dietary fiber can be divided into two types: soluble and insoluble. Soluble dietary fiber can dissolve in water and can absorb water to swell. It is often found in plant cell sap and intercellular matrix. It mainly includes pectin, plant gum, and mucilage. Insoluble dietary fiber cannot dissolve in water, but it has water-holding properties and its volume will increase with water. It is often found in plant roots, stems, trunks, leaves, skins, and fruits. It mainly includes cellulose, hemicellulose, and lignin.

What are the benefits of dietary fiber? First, dietary fiber can increase the weight and size of stool, soften stool and relieve constipation. Second, sufficient dietary fiber can slow down the emptying rate, improve insulin resistance, regulate fasting blood sugar, especially after meals, prevent cardiovascular disease, and reduce the risk of colon cancer. Of course, dietary fiber can also increase satiety, which is also a good choice for people who need to lose weight or control their weight.