For the three major nutrients such as protein, fat and carbohydrate, people tend to pay more attention to it, but the lack of attention to fiber, or the lack of understanding of fiber, leads to too little fiber. When you see the following about the benefits of fiber to the human body, don't you pay attention to it?
Control appetite
Fiber-rich foods require longer digestion time, which promotes the secretion of more saliva and stomach acid, which can maintain a long-lasting satiety and suppress appetite. Some high-fiber foods contain more water, which makes it easy to feel full and send a signal to the brain to stop eating.
Keep your weight
Numerous studies have shown that people who regularly consume more fiber are lighter, in part because the satiety of the fiber makes them consume less food. Moreover, high-fiber foods usually contain less fat and calories, which is very helpful for weight loss.
Improve cardiovascular health
The National Institutes of Health has found that regular intake of adequate fiber reduces the risk of cardiovascular disease. This is mainly because the intake of fiber can reduce the content of low-density lipoprotein cholesterol in the body. Low-density lipoprotein cholesterol is also called "bad cholesterol". If it is contained in blood vessels, it will prevent the blood from flowing to the whole body. . In addition, eating more fiber can also lower blood pressure.
Reduce the risk of type 2 diabetes
Many studies have shown that the regular intake of sufficient fiber has an inverse relationship with the occurrence of type 2 diabetes, which is to reduce the risk of type 2 diabetes. Even in patients who already have diabetes, a sufficient amount of fiber can slow down the absorption of sugar, lower blood pressure, and reduce the peak insulin after meals.
Speed ​​up bowel movements
Ingesting enough fiber can soften the stool and make it easier to defecate. Fiber has a good effect in preventing constipation, which also prevents some diseases from appearing.
Increase healthy intestinal flora
Studies have shown that increasing fiber intake can improve the condition of the microbiome (intestinal bacteria) and is more conducive to good health. When the fermented fiber passes through the digestive system, it is basically intact. Good intestinal bacteria will digest these fibers. They carry a lot of energy, nutrients and vitamins, and produce short-chain fatty acids that alleviate systemic inflammation. Fiber also increases the production of two healthy bacteria, bifidobacteria and lactobacilli, thereby improving immune function.
Reduce the risk of breast cancer
Harvard University research found that women who eat high-fiber foods during adolescence and early adulthood, especially large amounts of fruits and vegetables, can effectively reduce the risk of breast cancer. Researchers believe that fiber can reduce the risk of breast cancer because high-fiber foods help lower estrogen levels in the blood.
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