Fiber is a dietary fiber that comes from plants, such as fruits, vegetables, grains, or legumes, which are all important sources of healthy food. Fiber is a non-starchy complex carbohydrate (NSP) and is a major component of plant cell walls.
Dietary fiber, is make up of many complex molecules with many chemical structures. Fiber is divid into two main types based on its water solubility:
Soluble fiber: It is a fiber that has water-soluble properties. It has a gel-like appearance and can absorb substances that dissolve in water. Helps food pass through the digestive tract more slowly without increasing the mass of the stool สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน. It helps reduce the absorption of cholesterol and reduces the absorption of salt (sodium).
In addition, helps the intestines absorb nutrients better. Eating this type of fiber is suitable for those who want to maintain long-term digestive health, including those who control or lose weight. This type of fiber is in beans, oatmeal, apples, carrots, vegetables and various fruits.
Food source: In many vegetables and grains such as oats, oatmeal, barley, beans, peanuts, soybeans, grapefruit, carrots and others. It is another source of soluble fiber.
Insoluble fiber: This type of fiber does not dissolve in water, but absorbs water to form a sponge-like structure, which increases the amount of dietary fiber and water volume in the stomach, making you feel full faster.
In addition, these spongy fibers increase stool mass, shorten the time that food waste stays in the digestive tract, and speed up excretion, and also help cleanse the digestive system.
This type of fiber is suitable for those who have constipation problems or want to cleanse their digestive system (Detox). This type of fiber is in rice bran, sugarcane, cereals, unpolished bread, and vegetables.
Some fibers can also be digest by bacteria in the large intestine, resulting in a reaction call fermentation. This group of fibers is now popularly call prebiotics because they help promote the growth of microflora bacteria, or probiotics.
Food source: In grains that are rich in insoluble fiber, such as beans, wheat, corn, taro, potatoes, and whole wheat bread, etc.