It is well known that dietary fiber is good for the body. What foods contain a lot of dietary fiber, also called fiber or cellulose? It is mainly contained in vegetables and fruits , and also contains a lot of seaweed, mushrooms, and legumes . In the tough part of vegetables, cellulose, pectin in fruits such as apples, and alginic acid, a sticky component of seaweed and kelp, are representative natural dietary fibers. Foods high in dietary fiber include seaweeds such as seaweed and kelp, sweet potatoes, carrots, apples, legumes, cabbage, and mushrooms. The daily intake of dietary fiber required by our body is 25-30g . Introducing the health effects of dietary fiber on our body.
lower cholesterol
Eating fiber helps to lower bad cholesterol in our body . According to a clinical trial related to dietary fiber, it was confirmed that eating foods rich in dietary fiber relieves stomach hunger, slows food absorption, and filters cholesterol. Dietary fiber is largely divided into soluble and insoluble in water. In lowering cholesterol, soluble fiber works more strongly. Soluble dietary fiber that absorbs water absorbs cholesterol, including bile acids, and discharges it out of the body.
Prevention of heart disease
Foods rich in fiber are beneficial for heart health . Those who ate a lot of dietary fiber had a very low risk of heart disease, such as myocardial infarction and heart attack, compared to those who did not. This is because dietary fiber helps to remove bad cholesterol from the body and makes the cardiovascular system healthy. In particular, eating habits to prevent heart disease are important when the temperature drops or the weather with a severe daily temperature difference continues. A sufficient intake of dietary fiber can lower the risk of heart disease by up to 40% .
Prevention and treatment of constipation
The greatest advantage of dietary fiber lies in the prevention and treatment of constipation. Dietary fiber promotes bowel movement and reduces the time it takes for feces to pass through the large intestine, thus increasing the amount of bowel movement. Constipation naturally decreases because bowel movements become smooth. It is important to eat foods rich in fiber and water for constipation. Representative foods include vegetables such as cucumber, cabbage, broccoli, lettuce, potato, sweet potato, and lotus root, seaweed such as seaweed , kelp, and laver, and grains and legumes such as barley and brown rice .
Blood sugar control and hypertension prevention
Dietary fiber filters sugar in the blood , lowering the amount of insulin and increasing resistance . This is a very important role when treating diabetic patients. In addition, it helps to prevent high blood pressure by discharging salt from the intestines out of the body and preventing blood pressure from rising.
Diet effect by preventing overeating
Dietary fiber helps keep you from overeating , even if you consume fewer calories . However, excessive intake of dietary fiber can interfere with the absorption of minerals such as calcium, iron, and zinc, so you should eat an appropriate amount. Dietary effects can be seen only with foods high in dietary fiber.
