This year, the World Cancer Research Fund (WCRF) and the American Institute for Cancer Research (AICR) released a report on cancer prevention, putting forward 10 recommendations for cancer prevention, among which it is mentioned that eating more fruits and vegetables can reduce the risk of cancer , In addition, this is also good for preventing cardiovascular disease, diabetes and many other diseases.
- Slow down the speed of digestion
- Reduce the speed at which the body absorbs sugar
- Avoid blood sugar spikes
- Control Diabetes
Dietary fiber can be divided into water-soluble fiber or simply Soluble Fiber and water-insoluble fiber or Insoluble Fiber according to whether the fiber is soluble in water.
Soluble Fiber
Water-soluble fibers include pectin, psyllium, and beta-glucan, which can be combined with fatty acids. The main functions are:
Lowers high-density lipoprotein cholesterol (LDL, also known as bad cholesterol)
Slow down the absorption of sugar and avoid hyperglycemia after meals
Promotes the growth of probiotics in the intestines
Soften the stool and avoid constipation caused by hard stool.
Natural foods rich in water-soluble fiber include: various fruits, whole grains, beans, slimy foods (okra, konjac, fungus), etc.
insoluble fiber
Insoluble fibers include lignin and cellulose, etc., because they cannot be dissolved in water, so they can pass through the digestive tract almost unchanged. The main functions are:
Helps eliminate waste from the intestines
Absorbs water to swell and increase stool bulk
Promote intestinal peristalsis and produce the feeling of defecation
Shorten the time for food residues to pass through the intestines to prevent constipation and reduce the risk of colorectal cancer
Natural foods rich in insoluble fiber include: leafy vegetables, whole grains, roots, beans, etc.
In addition, water-soluble and insoluble fiber can be obtained not only from natural foods, but also from processed foods with added dietary fiber, or dietary fiber nutritional supplements.
Anti-constipation can not only pay attention to fiber intake
For people suffering from constipation, increasing fiber intake alone may not help defecation, and may even have the opposite effect, because defecation and water intake are also very important. Even if you take a lot of insoluble fiber, if you don't drink enough water every day, the volume of stool will increase, but there will be no water supply. The water-soluble fiber will soften the stool and aggravate constipation.
Other Dietary Fiber Classifications
Generally speaking, whether it is soluble in water is the most widely used classification method for dietary fiber, but dietary fiber can still be divided into the following types according to other different characteristics:
Health Benefits of Fermentable Fiber
There are about 100 trillion species of bacteria in our intestines, most of which are distributed in the large intestine, and play a key role in the human body, whether it is for weight or blood sugar control, mental health, immunity or brain function. Because the human body cannot digest fiber, when the fiber reaches the large intestine, it is almost unchanged. However, the fermentable fiber will be broken down by these probiotics to provide them with energy, thereby maintaining the balance of intestinal flora, which is beneficial to overall health.
About 80-100% of water-soluble fiber is fermentable, while 50% of insoluble fiber can be fermented by bacteria, including pectin, β-glucan, inulin and oligosaccharides (Oligofructose). ) and other fibers are fermentable fibers. (Recommended reading: Anti-cancer, enhance resistance! 4 major benefits and potential effects of β-glucan)
Beans are rich in fiber, beware of gastrointestinal problems
Legumes and beans are a good source of fermentable fiber. Although there are many benefits of consuming fermentable fiber, the only side effect is gas production, which may cause flatulence or gastrointestinal discomfort, especially for people who usually consume less fiber.
Viscous fiber
Some special water-soluble fiber will form a thick jelly when it meets water, which is called viscous fiber, and it is similar to the thick shape of honey, which can slow down the speed of food digestion and help the intestines absorb more nutrients. It also prolongs satiety and reduces appetite. This type of fiber can be obtained from foods such as legumes, asparagus, oats and flax seeds (Flax Seed).
Resistant Starch
Starch is the main source of carbohydrates in our daily diet, but some starches are actually relatively indigestible, so they may remain in their original state when passing through the digestive system. Starch with this fiber-like property is called resistant starch. Its function is similar to water-soluble and fermentable fiber. In addition to helping defecation, it also has the benefits of increasing insulin (Insuin) sensitivity, lowering blood sugar and suppressing appetite.
Foods Rich in Resistant Starch
There are many resistant foods, including unripe bananas, legumes, cashews and raw oats. In addition, rice and potatoes can also produce resistant starch after cooling. (Extended reading: Resistant starch loses weight and takes care of the intestines! 6 staple foods eat like this to double the effect)
Natural fiber is good, eat more during pregnancy and breastfeeding
It is generally recommended that dietary fiber intake from natural foods is the best, but modern people often eat out, and their fiber intake is likely to be insufficient, so some supplements can be used to supplement fiber. Women under the age of 50 should consume more than 25 grams of fiber per day, and men should consume more than 38 grams; women over the age of 50 should reduce it to 21 grams, and men should reduce it to 30 grams; women who are pregnant or breastfeeding should increase their fiber intake Intake is up to 28 grams per day.
Consuming too much fiber may be counterproductive
However, taking too much fiber, such as more than 70 grams per day, is also prone to adverse reactions, and some people even have symptoms of gastrointestinal discomfort as long as they consume more than 40 grams of fiber, and studies have also found that taking too much fiber may cause constipate.
Although the fiber intake of ordinary people is often insufficient, if the intake is suddenly changed drastically, or if the intake of too much fiber is likely to cause adverse effects, and even affect the absorption of minerals, if there are gastrointestinal problems caused by excessive fiber intake, generally as long as Changes in diet, drinking more water and exercising will improve.
However, if you already have a constipation constitution, excessive intake will be counterproductive. At this time, you should drink enough water and mix with water-soluble dietary fiber to balance the intake of the two.
The golden ratio is "water-soluble: non-water-soluble = 1:2"
The golden ratio is "water-soluble: non-water-soluble = 1:2"
Since the two types of dietary fiber each have their own health benefits, a balanced intake can bring the greatest benefits to the body. Therefore, when purchasing health food, in addition to paying attention to the total amount of dietary fiber, you may wish to pay attention to the ratio of the two, and start with products whose water-soluble and water-insoluble ingredients fall into 1:2.
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First of all, the price difference between these Supplements and fresh vegetables and fruits is not small; in fact, these fiber powders and Dietary Fiber supplements cannot completely replace the vegetables and fruits themselves, and even if there are other additives, they may also have deductions for the body. Sub-effect Oh!
Be Careful - Do not use Dietary Supplements to prevent cancer
If this fiber powder and Dietary Fiber supplement only supplements fiber without adding other active pharmaceutical ingredients, there is no big harm. The most common problems are bloating and gas. Fiber does have many health benefits, including normalizing bowel function and preventing constipation, and purely quantitatively, Fiber Supplements can help meet the daily recommended intake.
But getting Dietary Fiber from real food is best because supplements don't provide the vitamins, minerals, and other nutrients found in high-fiber foods.
According to the American Institute for Cancer Research (AICR), only a diverse diet, with the synergistic effect of minerals, vitamins, phytochemicals and other components in various foods, can provide the strongest protection. Dietary supplements should not be used to prevent cancer, as the "Top 10 Cancer Prevention Recommendations 2018" makes it abundantly clear.
If you must take Dietary Fiber supplements, what should you pay attention to?
Dietary Fiber supplements can cause bloating and gas, so if you plan to take supplements, start with small amounts and drink plenty of fluids each day. If you have pre-existing intestinal problems, such as intestinal blockage or a history of incurable Crohn's disease Consult a doctor.
It should be reminded that supplements can reduce the absorption of certain drugs and may also reduce blood sugar. If you have diabetes, you may need to adjust insulin or other drugs before starting a regular supplement. So before taking supplements, you should ask your doctor or pharmacist if Fiber Supplements can interact with medications you are taking.
Finally, many additive manufacturers will advertise that they have a lot of extra effects. Users should be careful about the ingredients and legal labels of the products, so as not to spend a lot of money and lose their health in the end, which is not worth the loss
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