Fiber is a nutrient that the body needs the most. It is found in grains, vegetables, and fruits. It reveals the amount and source of food that should be consumed in sufficient quantities for the body, not too much or too little, for balanced health.
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 while passing through the digestive system. This makes food waste soft and moves quickly. However, today, with our fast-paced lives, 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. ยูฟ่าเบท 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.