Specialist Doctor Dinh Tran Ngoc Mai, Department of Nutrition - Dietetics, University of Medicine and Pharmacy Hospital, Ho Chi Minh City, said that soluble fiber has the characteristic of dissolving in water, forming a gel that helps slow down the digestive process. Soluble fiber helps control blood sugar by slowing down glucose absorption, reducing bad LDL cholesterol, helping to protect the heart, supporting the growth of beneficial intestinal bacteria, and enhancing digestive health.
Insoluble fiber does not dissolve in water, helping to increase stool volume and promote bowel movements. Insoluble fiber helps prevent constipation by increasing stool volume, supporting the digestive system to function effectively, reducing the risk of hemorrhoids and colon cancer.
Foods high in fiber
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The role of fiber
Doctor Nguyen Hien Minh, Medical Director of Pharmacity Pharmacy System, said that fiber plays many roles in health.
Promotes bowel movements : Fiber adds bulk to stools, making them easier to pass and preventing constipation. Fiber promotes regular bowel movements, helping to remove toxins and waste from the body. Fiber can also help firm loose stools by absorbing excess water.
Lower cholesterol : Soluble fiber, found in foods like oats and beans, can bind to cholesterol in the digestive system and help eliminate cholesterol from the body.
Regulates Blood Sugar : Fiber, especially soluble fiber, slows the absorption of sugar into the bloodstream, helping to prevent blood sugar spikes.
Weight control : Foods rich in fiber make you feel full longer and reduce the amount of calories from food intake.
Promote gut health : Fiber acts as food for beneficial bacteria in the gut, contributing to a healthy gut microbiome.
Good for skin, controls inflammation : Chronic inflammation can aggravate skin conditions such as acne, eczema and psoriasis. Fiber, especially soluble fiber, can have anti-inflammatory effects, helping to soothe and calm irritated skin. Soluble fiber can also contribute to hydration, which is necessary to maintain skin elasticity and healthy skin.
Reduced risk of certain cancers : Some studies have shown that a diet high in fiber may reduce the risk of colon cancer.
Fiber may reduce the risk of colorectal cancer
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How much fiber do you need per day?
According to Dr. Ngoc Mai, the recommended daily fiber requirement is as follows:
Adults : 20-25 g/day.
Children : 15-25 g/day, depending on age.
In fact, many people only consume about 15 g/day, lower than the recommended amount, leading to many digestive problems.
Doctor Hien Minh said the best source of fiber is from fruits, vegetables, and nuts.
- Fruits: Apples (with skin), pears (with skin), bananas, raspberries.
- From vegetables: Carrots, spinach, kale, broccoli.
- Beans: Soybeans, black beans, lentils, peas.
- From Whole Grains: Oats, whole wheat bread, brown rice.
- Nuts: Chia seeds, almonds...
Notes when supplementing fiber
Doctor Ngoc Mai notes when increasing fiber in the diet.
- Increase slowly to avoid bloating and flatulence.
- Drink enough water to aid digestion and prevent constipation.
- Combine with exercise to help the digestive system work effectively.
"Whole fruits and vegetables are always preferred over juices when eaten or drunk, because juices often remove most of the fiber," Dr. Hien Minh shared.
Getting enough fiber every day not only helps improve your digestive system but also has a positive impact on your overall health, especially your brain and mind. Maintain healthy eating habits for a healthy body.
Source: https://thanhnien.vn/chat-xo-la-gi-co-the-can-bao-nhieu-moi-ngay-185250318220526749.htm
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