What is the role of dietary fibres in diet and digestive systems?
Food fibres, one of the essential nutrients for the human body, are found mainly in vegetable foods such as fruits, vegetables, whole grains, beans and nuts. It is different from starch and sugar, because the enzyme in the human intestine cannot hydrolyze it, so it eventually enters the big intestine. Dietary fibres can be divided into soluble and insoluble food fibres, each of which plays a unique role in the human body. This paper will explore in detail the important role of dietary fibres in diet and digestive systems. 1. Increased abdominal saturation: dietary fibres have the effect of inflating, increasing the size and weight of food, thus slowing the emptiness of the stomach and creating a strong abdominal saturation. This means that when less food is consumed, people can feel content and help reduce food intake and control weight. Foods that are rich in food, such as pumpkins, potatoes, potatoes, papayas, flamingos and snow nuts, are ideal options for people who lose weight. 2. Regulating blood sugar levels: Dietary fibres can slow the rate at which food is drained in the stomach and reduce the rate and extent of increase in post-eating blood sugar. When blood sugar levels remain stable, surplus sugar is not easily converted into fat storage, thus contributing to weight control. This characteristic is also important for the prevention of metabolic diseases such as diabetes. 3. Promotion of intestinal creeping: Dietary fibres can increase the volume and softness of faeces, stimulate intestinal creeping, accelerate the passage time of faeces in the intestinal tract and reduce the incidence of constipation. This not only contributes to the maintenance of intestinal health but also to the release of internal waste and the reduction of the time spent by hazardous substances in the intestinal tract, thus preventing obesity and related diseases. 4. Regulating fat metabolism: Dietary fibres can improve the metabolic status of humans by influencing intestinal hormones and regulating, such as promoting fat metabolism and reducing fat accumulation. Dietary fibres can also be combined with cynic acids in the intestine, reducing the heavy absorption of choric acid, thus reducing serocholesterol levels and contributing to the prevention of cardiovascular diseases. 1. Promotion of intestinal health: Dietary fibres are an important source of food for intestinal prophylactic bacteria that can contribute to their growth and reproduction and maintain the balance of intestinal fungi. This balance is essential for the maintenance of intestinal health, as prophylactic bacteria inhibit the growth of harmful bacteria and reduce the risk of intestinal inflammation and infection. Soluble dietary fibres can be fermented by intestinal bacteria to synthesize short-chain fatty acids and to mediate intestinal PH values, further promoting intestinal health. 2. Improvement of constipation: Diet fibres can increase the volume and weight of excreta and soften the excreta, thereby reducing the length of its stay in the intestine and the incidence of constipation. Not only does constipation affect the quality of life, it may also lead to the accumulation of intestinal toxins and increase the risk of intestinal disease. Therefore, the ingestion of sufficient dietary fibre is important for the prevention of constipation and intestinal diseases. 3. Reduce the risk of intestinal pathologies: Dietary fibres can facilitate intestinal creeping, accelerate the discharge of internal waste and reduce the length of stay of hazardous substances in the intestinal tract. This helps to prevent long-term contact between hazardous substances in faeces and intestinal mucous membranes, thereby reducing the likelihood of intestinal disease. In addition, dietary fibres can be combined with hazardous substances in the intestinal tract to reduce their absorption and toxicity. 4. Promoting mineral and vitamin absorption: dietary fibres contribute to mineral and vitamin absorption and use by improving the intestinal environment. Soluble dietary fibres can be combined with minerals such as calcium, magnesium and form soluble compounds that help to absorb minerals. At the same time, a good intestinal environment promotes the synthesis and absorption of vitamins and maintains a nutritional balance in the body. While dietary fibre intake is recommended to have many benefits for human health, over-ingestion can also cause abdominal and diarrhoeal disorders. It is therefore recommended that dietary fibres be edible in appropriate quantities. In general, an adult receives 25-30 grams of dietary fibre per day to meet the demand. Food fibres are derived mainly from vegetable foods such as whole grains, beans, vegetables, fruits and nuts. The intake of these diet-rich foods, especially coarse foods, dark vegetables and fungus, should be consciously increased when eating. In addition, attention should be paid to the effects of food processing and accuracy on dietary fibre retention. Pre-processed cereals are processed through grinding and skin removal, resulting in the loss of nutrients such as food fibres, B vitamins and minerals. It is therefore recommended that the choice of staple foods be coarsed and that some groceries and soybeans be eaten.
In short, dietary fibres play an important role in diet and digestion systems. Through adequate intake of diet-rich food, we can better control body weight, improve intestinal health and prevent related diseases, and thus enjoy a healthier life.
