The role and types of 'dietary fiber' essential for our body

◇ Effects of soluble and insoluble dietary fiber

Dietary fiber plays an important role in maintaining digestive health.

Dietary fiber is divided into soluble and insoluble types. Soluble dietary fiber dissolves in water and turns into a gel-like substance, helping to regulate cholesterol and blood sugar levels. It also serves as food for beneficial gut bacteria, promoting intestinal health. Typical foods include oats, barley, legumes, apples, oranges, and berries.

On the other hand, insoluble dietary fiber does not dissolve in water and passes through the digestive tract, increasing stool volume and promoting intestinal motility to prevent constipation. It is abundant in whole grains, nuts, spinach, and vegetables like cabbage.

Foods rich in dietary fiber help maintain a feeling of fullness for a longer period, preventing overeating and aiding in weight management. Dietary fiber slows down digestion, helping to keep blood sugar levels stable.

It contributes to lowering blood cholesterol levels and reducing the risk of cardiovascular disease. It helps maintain a healthy gut and decreases the risk of colon cancer.

◇ Consuming dietary fiber through food

Foods rich in dietary fiber include fruits, vegetables, grains and seeds, nuts, and legumes.

Fruits include apples, pears, avocados, bananas, oranges, kiwis, and berries. Common vegetables include broccoli, celery, spinach, carrots, and beets.

Whole grains and seeds such as oats, quinoa, brown rice, flaxseed, chia seeds, almonds, walnuts, black beans, and lentils are also rich in dietary fiber.

To consume enough dietary fiber, you should try to include foods containing a variety of dietary fibers in every meal. It is better to choose natural foods over processed foods. Additionally, when consuming dietary fiber, drinking plenty of water is necessary to prevent constipation.