In maintaining a healthy diet, diet fibre is a nutrient that is often mentioned but may be underestimated. It plays a crucial role in promoting intestinal health, protecting our digestive systems like a superhero. This paper will explore how dietary fibres can become a guardian of intestinal health, including its classification, source and its positive impact on health.
1. The dual role of dietary fibres
The dietary fibres are divided into two main categories based on their solubility in water: soluble fibres and insoluble fibres. Soluble fibres can be mixed with water to form rubber-based substances, which can help regulate blood sugar levels and reduce cholesterol. Insoluble fibres increase the volume of faeces, facilitate the movement of intestinal content and help prevent constipation.
Natural sources of dietary fibres
Food fibres are derived mainly from vegetable foods, including whole grains, beans, fruits and vegetables. For example, oats and barley are rich in soluble fibres, while vegetables such as carrots and fruit such as apples provide abundant soluble fibres. By increasing the intake of these foods in our daily diet, we can easily increase the intake of food fibres.
3. Food fibres and intestinal health
The benefits of dietary fibres for intestinal health are manifested in different ways. It not only helps to maintain the normal functioning of the intestinal tract and to prevent constipation, but also serves as a food for intestinal microorganisms and contributes to the growth of beneficial bacteria, thus improving the balance of intestinal microorganisms. Furthermore, dietary fibres contribute to reducing cholesterol levels in blood and reducing the risk of heart disease.
4. Food fibres and disease prevention
Ingestion of dietary fibres is related to the prevention of many chronic diseases. For example, high-fibrous diets are associated with lower heart disease rates, as they contribute to lower levels of low-density lipoprotein (bad cholesterol) in blood, while increasing levels of high-density protein (good cholesterol). In addition, dietary fibres are associated with a lower risk of type 2 diabetes, as it can improve insulin sensitivity and help control blood sugar levels.
5. Food fibre and weight management
The role of dietary fibres in weight management is also important. Food fibres have a positive effect on weight control and the prevention of obesity, as they increase abdominal saturation and reduce food intake. Studies have shown that high-fibre diets can help people reduce caloric intake and thus contribute to weight control.
Recommended intake of dietary fibres
According to the recommendations of the National Academy of Sciences and the Institute of Engineering and Medicine of the United States, the daily intake of dietary fibre for adults should be 25 g for women and 38 g for men. However, many people consume much less than this recommended value. As a result, the social population needs to raise its awareness of increasing intake of food fibres.
7. How to increase dietary fibre intake
A simple way to increase dietary fibre intake is to add more whole grains, beans, fruits and vegetables to the daily diet. For example, whole-wheat bread could be replaced with white bread, with rough rice instead of white rice, or with beans in salad. In addition, high-fibre snacks, such as nuts and dried fruit, may be selected.
Potential side effects of dietary fibres
While dietary fibres have many health benefits, sudden and significant increases in dietary fibre intake may lead to some discomfort, such as abdominal swelling, diarrhoea or constipation. Therefore, we need to gradually increase the intake of food fibres and ensure adequate water intake.
Diet fibre is the guardian of intestinal health, which promotes our health in many ways. By increasing the intake of whole grains, pulses, fruits and vegetables, we can easily increase the intake of food fibres and thus enjoy better intestinal and overall health. Remember, dietary fibre intake is a gradual process that requires us to slowly make some simple changes in our daily diet.
