Food rich in dietary fiber mainly includes vegetables, fruits, and grains. Among them, grains rich in dietary fiber include soybeans, black sesame, white sesame, lentils, red beans, mung beans, kidney beans, etc. (sorted by the content of dietary fiber). However, none of these can compare to the "bran" used as feed, which has a high dietary fiber content of 31.3g/100g, and no grain can match it.
The effects of cereal dietary fiber on the human gut can be summarized as follows:
The satiety effect of dietary fiber is often used for weight loss. As an important nutrient for the body, dietary fiber itself has an extreme swelling effect after absorbing water, which can reduce eating. After entering the small intestine, it adheres to the intestinal wall and can block the absorption of other foods by the small intestine.
After absorbing water, dietary fiber becomes a "slippery" paste-like substance, which can "carry" stool residue, grease, and other impurities attached to the intestinal surface, and can also stimulate the intestines to accelerate peristalsis and quickly excrete feces.
Modern people eat too refined foods, causing their gut flora ratios to become imbalanced. The intake of dietary fiber provides a good environment for microbial fermentation, thereby changing the gut flora and providing a systematic condition for establishing a good immune system.
Diabetes patients, as a special group, need to have a special diet, and "high dietary fiber" is an important evaluation indicator.
Grain foods are rich in dietary fiber and are also low-fat foods, which are particularly suitable for the requirements of modern people for food to provide a variety of nutrients. They are especially favored by people with high blood sugar levels. A bowl of thick grain porridge can not only make people feel full and provide the necessary energy for the body, but also control weight, make people more confident and have a charming figure. This is also one of the important functions of dietary fiber.
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