What are the benefits of consuming fiber

Moderate intake of fiber can help promote gastrointestinal motility, control blood sugar and blood lipids, maintain intestinal health, prevent constipation, and reduce the risk of some diseases. Cellulose is mainly divided into soluble and insoluble categories, which benefit the human body through different mechanisms.

1. Promote digestion

Insoluble cellulose can increase the volume of food residue, stimulate intestinal peristalsis, and shorten the residence time of feces in the colon. Fiber in foods such as oats and brown rice can absorb moisture and soften feces, reducing perianal damage caused by excessive force during defecation. Long term regular intake helps establish a stable defecation rhythm.

2. Regulate metabolism

Soluble cellulose forms gel like substances in the intestinal tract, delays glucose absorption, and avoids violent fluctuations in postprandial blood glucose. Compositions such as inulin and pectin can combine with bile acid, promote cholesterol excretion, and have potential benefits for preventing atherosclerosis. Adequate daily intake of fiber can reduce the probability of metabolic syndrome.

3. Improving microbiota

Cellulose, as a prebiotic, can be fermented and utilized by beneficial bacteria such as bifidobacteria, producing short chain fatty acids to nourish colon epithelial cells. This fermentation process can inhibit the reproduction of pathogenic bacteria and maintain the balance of intestinal microbiota. Long term insufficient intake may lead to a decrease in microbial diversity and an increased risk of intestinal inflammation.

4. Weight control

High fiber foods require longer chewing time, delaying gastric emptying and enhancing satiety. For every 14 grams increase in dietary fiber intake, daily calorie intake can be reduced by about 10%. Whole grains, legumes, and other foods help reduce excessive intake of high calorie foods through this mechanism.

5. Disease prevention

Adequate fiber intake is associated with a reduced risk of colorectal cancer, which may be related to shortening the exposure time of carcinogens to the intestinal wall. Some studies have shown that the incidence rate of diverticulitis is significantly reduced in those who consume more than 35 grams of cellulose per day. However, cellulose has no therapeutic effect on existing intestinal lesions.

It is recommended to obtain fiber through a diversified diet, with whole grains, vegetables, fruits, legumes, and nuts being high-quality sources. Adults are recommended to consume 25-30 grams per day, while children should reduce their intake appropriately according to their age. Sudden and significant increase in intake may lead to bloating, which should be done gradually. Patients with digestive system surgery or acute inflammatory bowel disease should adjust their dietary fiber intake according to medical advice. Maintaining sufficient drinking water can help cellulose exert its optimal effects, while moderate exercise can further optimize intestinal function.