Dietary fiber is a large class of sugars that are not digested by the body. The World Health Organization believes that the common characteristics of dietary fiber refers to 10 and more degrees of polymerization of carbohydrate polymers, and the substance can not be hydrolyzed by enzymes in the human small intestine, and has health benefits for the human body.
There are more than one thousand dietary fibers in nature, including chemical structure, including non-starch polysaccharides (cellulose, hemicellulose), plant polysaccharides (pectin, guar gum, etc.), microbial polysaccharides (xanthan gum, etc.), resistance. Oligosaccharides (oligofructose, galactooligosaccharide, etc.), resistant starch, and the like.
In the past, we always thought that dietary fiber is not a nutrient and has no substantial nutritional function. Recent research confirms that dietary fiber has four major benefits for the human body.
Relieve constipation. Studies have shown that the daily intake of dietary fiber reaches 32g ~ 45g, the risk of constipation is minimized.
Promote the growth of probiotics. Studies have shown that anti-digestive oligosaccharides and non-starch polysaccharides such as inulin, oligofructose and dextran have shown the characteristics of "prebiotics" that stimulate the growth of beneficial intestinal flora, such as bifidobacteria and Lactic acid bacteria are also beneficial for the production of butyric acid and the like.
Protect the intestines. Dietary fiber can affect the cell bypass permeability and lead to a variety of intestinal inflammatory reactions, and some dietary fibers can adjust the symptoms of irritable bowel syndrome.
Other related effects include reducing the activity of harmful bacterial enzymes, reducing the levels of phenol and peptide degradation products, and forming cellular antioxidants.
Regulate blood sugar. Prevention of diabetes is inseparable from dietary fiber, and most dietary fiber has the function of lowering blood sugar. Studies have shown that the intake of whole-dietary fiber has a direct impact on type 2 diabetes.
However, excessive intake of dietary fiber is not conducive to health, the most obvious effect is to cause gastrointestinal discomfort.
When the dietary fiber intake is too much, it will cause flatulence and bloating. In addition, it can also cause gastrointestinal discomfort in some patients with irritable bowel syndrome.
Excessive consumption of dietary fiber will affect the absorption of macronutrients, reduce the absorption and utilization of fats and sugars, and reduce energy intake.
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