Fiber or dietary fiber is an important nutrient that plays a major role in good and sustainable health. Fiber is in abundance in vegetables, fruits, whole grains and beans. It can be divided into two types: soluble fiber and insoluble fiber. Each type of food contains different amounts of each type of fiber. Some foods may contain high amounts of soluble fiber, while others may contain high amounts of insoluble dietary fiber.
In addition, there is also fermentable fiber, viscous gel fiber, and resistant starch.
Fermentable fiber is an important type of fiber for good health. Most of it is soluble fiber, digested by good bacteria in the intestines, resulting in short-chain fatty acids that are beneficial to the body, helping with weight control and blood sugar control. Take care of brain function and mental health. Found in abundance in lentils, dried beans.
Soluble fiber that turns into a viscous gel (Viscous Fiber) When it turns into a gel, it can stay in the intestines for a long time สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน. Helps slow down digestion and absorption of nutrients. Therefore, you feel full for a long time. Helps with weight loss. Found in abundance in psyllium husks, dried beans, asparagus, Brussels sprouts, oats, flaxseed.
Resistant Starch Resistant starch will not be digested in the stomach and small intestine. But will be digested and fermented by good bacteria in the large intestine. Found in abundance in black beans, red beans, white beans, barley, oats, chickpeas, peas, cashews, lentils, peanuts, raw bananas, cassava, potatoes, buckwheat, brown rice.
Tips for increasing fiber incluing:
- Eat whole fruits instead of drinking juices.
- Eat fresh vegetables instead of chips, crackers or chocolate bars.
- Eat beans or legumes instead of meat 2-9 times a week in sauces and soups.
- Choose whole grain cereals as the first ingredient in your breakfast.
- Avoid eating white rice, bread, and regular pasta and switch to brown rice and whole grain products.
In addition, while gradually increasing the amount of fiber you eat, you may try to divide the amount of fiber you need to eat each day into several small meals to help reduce the risk of abnormal symptoms. You should also drink more water, because if the body receives enough water while eating fiber, it may help the fiber work better.