The Function of Fiber: What Food Contains Most Dietary Fiber?

function of fiber

What is dietary fiber?

Hipsplay first proposed the concept of dietary fiber in 1953. Dietary fiber refers to the plant cell wall that cannot be digested in the human body, and its components include cellulose, hemicellulose, and lignin.

To date, many organizations or individuals have tried to define dietary fiber.  So far, there are still some differences in the definition of dietary fiber, which needs further clarification.

In a general sense, dietary fiber is defined in a narrow sense. “Human digestive enzymes can not digest one of the plant foods, nor can it be absorbed by the small intestine, but it can be partially catabolized and utilized by specific microorganisms in the large intestine. The general term for polysaccharide-based macromolecules (there are multiple versions of this definition, with slightly different versions).

Dietary fibers in the broad sense include all non-digestible carbohydrates such as non-starch polysaccharides (NSP), resistant starch, resistant oligosaccharides, and the like.

The Codex Alimentarius Commission gave the newer definition in June 2009. “Dietary fiber refers to carbohydrates with 10 or more monomeric chain segments (whether or not it contains 3 to 9 monomeric chain segments of carbohydrates administered by the state The authorities decided) that it should not be hydrolyzed by the human intestinal enzymes, and belong to the following categories: edible carbohydrates naturally present in consumable foods; carbohydrates obtained from food materials via physical, enzymatic, and chemical methods; exhibited to health “Beneficial physiological effects of artificial carbohydrate polymers”.

The Chinese Nutrition Society’s definition of dietary fiber. “Dietary fiber generally refers to a polysaccharide food component that is not easily digested by digestive enzymes. It is mainly derived from the plant cell wall and contains cellulose, hemicellulose, resins, pectin, and lignin.

Two basic types of fibers dissolve in water: water-soluble and insoluble fibers.

Water-soluble fibers

Include resins, pectins, and some mixed fibers. Common foods such as barley, beans, carrots, citrus, flax, oats, and oat bran are rich in water-soluble fiber. Water-soluble fiber can slow down digestion and excrete cholesterol most rapidly, so it can make blood sugar in the blood. In addition to the optimal level of cholesterol control, it can also help people with diabetes to lower insulin and triglyceride.

Water-insoluble fibers

Include cellulose, lignin, and some half fibers, as well as wheat bran, corn borer, celery, peel, and rhizome vegetables from food. Insoluble fiber can reduce the risk of colon cancer, and at the same time it can prevent constipation and diverticulitis by absorbing toxic substances in food, and reduce the toxins excreted by bacteria in the digestive tract. Most plants contain water-soluble and water-insoluble fibers, so a balanced diet of water-soluble and water-insoluble fibers can yield different benefits.

Related: Cinnamon Benefits – Is it good to lose weight? 

Is it enough to add enough dietary fiber to eat cereals?

Inaccurate, depending on the type of grain and daily intake, it is also recommended to consider the diet structure from a comprehensive perspective. Here only for dietary fiber, it is recommended to eat whole grains and other coarse grains. Whole grains are distinguished from over processed grains, which contain a significant amount of dietary fiber and more than 50% of the seed’s minerals in the entire grain cortex. In general, the content of dietary fiber in coarse grains (including cereals, tubers, and legumes) is much higher than that in fruits and vegetables. Daily intake of a certain amount of coarse grains can significantly increase dietary fiber intake.

Suggested consumption:

Unprocessed whole grains and their products, fruits, crude fiber vegetables and vegetable roots, unprocessed beans, etc. to maintain adequate supply of dietary fiber The daily intake of dietary cellulose recommended by international relevant organizations is: The American Cancer Prevention Association recommends 30-40 grams per person per day, and the European Community Food Science Council recommends 30 grams per person per day.

What food contains most dietary fiber?

1. Eating is diversified so that you can eat soluble fiber, you can also eat insoluble fiber, both of which are beneficial to the body. Nutrition experts suggest that: staple foods to eat whole-grain foods, including bread, bread, cakes and so on.

2. Breakfast is the best time to eat high fiber foods, the rest of the time should also eat nuts, corn, lettuce and other foods rich in dietary fiber.

2. Beans are the best source of fiber, but also increase the flavor of the dishes. Eat beans 2 or 3 times a week. Fruits and vegetables cannot be less; it is best to eat with the skin.

A medium-sized skinned potato contains 3.6 grams of fiber, leaving only 2.3 grams after removing the skin. Some fruits such as grapes, kiwifruit and figs have to be eaten by seeds. It is appropriate to eat 5 servings of fruits and vegetables every day.

4. Cooking methods for fibrosis. Use high-fiber ingredients in recipes, such as adding oatmeal and whole wheat when cooking porridge, adding red beans and green beans when cooking rice, adding radish when cooking soup, etc.

Dietary fiber is a food nutrient that is generally not easily digested. It is mainly derived from the cell wall of plants and contains cellulose, hemicellulose, resins, pectin, and lignin.

function of fiber

The Function of Fiber

In Europe and the United States, dietary fiber is called the “seventh nutrient” necessary for the human body, and it is essential for human health as well as protein, vitamins, and minerals. In dietetics, dietary fiber is called a “green scavenger,” and it keeps the body’s intestinal patency, detoxification, cleansing, and keeping skin healthy. Experts agree that dietary fiber will be one of the leading foods in the 21st century. What effect does it have? The function of fiber

1. Prevent constipation:

Dietary fiber volume, can promote bowel movements, reduce food stay in the intestine, which water is not easily absorbed.

On the other hand, dietary fiber is fermented by bacteria in the large intestine and directly absorbs the water in the fiber to soften the stool and produce a laxative effect.

The function of fiber

2. In favor of weight loss:

Most of the obese people are generally related to increased calorie intake or reduced physical activity in food. Increasing the dietary fiber content in the diet can reduce the intake of heat energy, reduce the digestion and absorption of nutrients in the intestine, and eventually cause the body fat to lose weight.

Dietary fiber in the cold winter days 200-250 times the water swelling can make people have a slight sense of fullness, reduce the absorption of excessive heat.

It can also coat excess sugars and fats along with the old sediments in the intestines. It can be said that it is a more effective safe weight loss method.

The function of fiber

3. To prevent colon and rectal cancer:

The occurrence of these two types of cancer and carcinogens mainly stay in the intestinal tract for a long time and the long-term contact with the intestinal wall.

Increase dietary fiber content, so that the relative decrease in the concentration of carcinogens, coupled with dietary fiber to stimulate bowel movements, carcinogens and intestinal wall contact time is greatly shortened.

Scholars agree that long-term diets based on high animal protein, coupled with insufficient intake of fiber, are important causes of these two cancers.

The function of fiber

  4. The prevention and treatment of acne:

Acne occurs because of constipation and blood stagnation caused by long-term accumulation. Due to the defecation effect of dietary fiber, the pressure around the anus can be reduced, so that the blood can be circulated smoothly, thereby playing a role in the prevention and treatment of acne.
The  function of fiber

 5. To promote calcium absorption:

Ingestion of calcium in the diet (RDI = 800-1200mg / d) only 30% were absorbed and used, 70% were excluded from the body. Effects of Water-soluble Dietary Fiber on Calcium Bioavailability: Improving Calcium Absorption, Calcium Balance, and Bone Mineral Density in the Intestine.

6. Reduce blood fat, prevent coronary heart disease:

As some of the components of dietary fiber can be combined with cholesterol, lignin can bind bile acid, so that it is directly discharged from the feces, thus consuming cholesterol in the body to supplement the cholesterol consumed in bile, This reduces cholesterol and prevents coronary heart disease.

The Function of fiber

 7. To improve the symptoms of diabetes:

Pectin in dietary fiber can extend the residence time of food in the intestine, reduce the absorption rate of glucose, so that blood glucose does not rise sharply after eating, is conducive to the improvement of diabetic conditions.

In recent years, studies by scholars have shown that dietary fiber has the effect of lowering blood sugar.

Experiments have shown that 26 grams of edible corn bran (containing 91.2% of fiber) or soybean shell (containing 86.7% of fiber) is added to the diet daily. Results After 28-30 days, there was a significant improvement in glucose tolerance.

Therefore, a long-term increase of dietary fiber in the diabetic diet can reduce insulin requirement and control post-meal metabolism. It should be used as an auxiliary measure for diabetes treatment.

 8. To improve oral and dental function:

Modern people because of the more and more refined food, the more flexible, the opportunity to use oral and dental teeth less and less, therefore, the tooth off, the occurrence of dental caries more and more.

Increasing the dietary fiber naturally increases the chance of using oral muscles to chew on teeth. In the long term, the oral cavity will be given health care and the function will be improved.

The Function of Fiber

9. Prevention and treatment of gallstones:

The formation of gallstones and bile cholesterol content is too high, due to dietary fiber can bind cholesterol, promote bile secretion, circulation. It can prevent the formation of gallstones. Some people add 20-30 grams of husk fiber to their patients every day, and gallstones shrink after one month, which is related to the smooth flow of bile.

10. Prevention of breast cancer in women:

According to epidemiological findings, the incidence of breast cancer is related to dietary intake of high fat, high sugar, high meat and low dietary fiber. Because too much fat in the body promotes the synthesis of certain hormones, the imbalance between the hormones is formed and the hormone levels in the breast rise.


1 Comment

  1. Deanna Johnston Clark says:

    This excellent article has one more thing to recommend it…the best food is the least expensive…lentils, carrots, beans, oatmeal, and whole grains. My discovery is high pulp orange juice, the stuff in the grocery store. It is more alkaline and wonderful for keeping regular.

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