Fiber is an indispensable food group in daily meals, this not only helps with better digestion but also provides many other benefits.
If the body lacks fiber for a long time, it can lead to chronic constipation, digestive disorders, increased risk of hemorrhoids and cancer - Photo: THU HIEN
Fiber provides a wide range of health benefits.
Talking to Tuoi Tre Online , MSc. Dr. Tran Thi Duyen - Deputy Head of the Nutrition Department, Military Hospital 175 - said that fiber has a laxative effect, stimulates the activity of the large intestine, and increases digestion.
In addition, fiber also helps eliminate oxidation products and toxic substances from the body, reducing the risk of colon and rectal cancer.
In the large intestine, some fiber is fermented to produce short-chain fatty acids, which are absorbed and also contribute to providing some energy. Fiber also absorbs some substances that are harmful to health.
In addition, fiber has the effect of reducing blood cholesterol, reducing cardiovascular diseases, regulating blood sugar and reducing energy density in the diet, used for overweight - obese people, people with cardiovascular diseases, constipation.
If the body lacks fiber for a long time, it can lead to chronic constipation, digestive disorders, increased risk of hemorrhoids, irritable bowel syndrome (IBS), and even colon cancer.
In addition, a lack of fiber can also increase the risk of obesity, type 2 diabetes and cardiovascular disease due to impaired blood sugar and cholesterol control.
Doctor Tran Thi Hieu - in charge of the nutrition and dietetics department of Thu Duc Regional General Hospital (HCMC) - said that green vegetables and ripe fruits contain natural antioxidants, vitamins and minerals that cannot be replaced by any other substance.
The nutritional effects of green vegetables when eaten directly will reduce blood sugar, reduce insulin resistance, reduce cholesterol, visceral fat and prevent colon cancer, avoid constipation...
For patients who only consume milk or liquid foods that do not contain enough insoluble fiber from green vegetables, there will not be enough stool mass, making it difficult to defecate.
Why can't functional foods replace fiber?
According to Dr. Duyen, functional foods can provide some fiber, but cannot completely replace fiber from natural foods.
Natural fiber from vegetables, fruits, and whole grains not only provides fiber but also comes with vitamins, minerals, antioxidants, and other health-beneficial compounds.
Furthermore, fiber from natural foods helps maintain intestinal microflora balance, strengthens the immune system and supports better digestion than synthetic fiber from supplements.
Therefore, functional foods should only be a supplementary solution when diet does not meet the needs, not the main source of supply.
Dr. Duyen recommends that according to the World Health Organization (WHO), adults should consume about 25 - 30g of fiber per day. This is equivalent to about 300 - 400g of green vegetables and 200g of fruit per day.
For those who are lazy to eat vegetables, you can apply some of the following tips to increase fiber in your diet:
- Blend smoothies from vegetables and fruits.
- Increase intake of fruits rich in fiber: apples, pears, bananas, guava, figs...
- Mix vegetables into your favorite dishes such as porridge, soup, fried rice, noodles...
- Make a salad with attractive dressing to enhance the flavor.
- Choose whole grains instead of refined grains (like brown rice, whole wheat bread, oatmeal).
Doctor Duyen also noted that people who choose a diet that completely replaces starch with green vegetables should not do so because in fact fiber does not reduce the ability to absorb starch.
Therefore, when dieting, you need to pay attention to balancing all nutrients. You should not completely eliminate starch as it will affect your health.
Source: https://tuoitre.vn/tho-o-voi-chat-xo-de-bi-beo-phi-tieu-duong-va-ca-nguy-co-ung-thu-20250315093939376.htm
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