Foods rich in dietary fiber and what is dietary fiber?

source: health

Dietary fiber is commonly defined as "the total amount of indigestible components in food that are not digested by human digestive enzymes." Dietary fiber is not a specific ingredient, but they are all indigestible ingredients that pass through the small intestine and reach the large intestine without being digested or absorbed.

It is an essential ingredient for improving health, but many people lack it. Eat large foods aggressively to increase your intake.

Insoluble dietary fiber: cellulose, hemicellulose, lignin, etc.

Water insoluble dietary fiber. Rich in plant foods, many of which are components of the plant cell wall. Foods high in insoluble fiber should be chewed well to help prevent premature and overeating. It also absorbs water and swells, increasing the volume of stool and improving defecation.

Water soluble dietary fiber: pectin, alginic acid, inulin, etc.

Dietary fiber that dissolves in water. The slimy ones give a sticky texture. It suppresses the absorption of cholesterol and suppresses the rise in blood sugar level, making it effective in preventing lifestyle-related diseases. It is easier to ferment than insoluble dietary fiber and helps improve the intestinal environment.

How much fiber do I need to get?

Dietary fiber that modern Japanese tend to lack. To take a sufficient amount, the 2020 Edition of the Japanese Dietary Intake Standards sets the target amount you want to take in a day as an immediate goal.

How to get good fiber

Eat various foods

Be careful with plant foods such as grains, potatoes, beans, greens, seaweed, and fruits, as dietary fiber is abundant in plant foods.

Even if it's high in fiber, eating the same thing tends to make you feel like you're eating a lot, so it may not actually be enough. From the point of view of nutritional balance, it is recommended to eat various vegetables.

Heat than raw

Boiled vegetables are less bulky and easier to eat many at once. Because you can eat a lot, you can naturally increase your fiber intake.

Additionally, the dietary fiber that forms the cell walls of vegetables is denatured by heat, making it easier for the body to absorb intracellular nutrients that are difficult to digest and absorb when eaten raw. There is also runoff and nutrient loss due to cooking, but it is believed to be more beneficial.

We recommend a lot of miso soup

It's hard to make a lot of side dishes every day! It is difficult to think of multiple menus. We recommend miso soup daily. The soup is good too.

When you make soup, you can get all the nutrients that have been spilled, so there is no waste. If you cut potatoes, vegetables, mushrooms, etc. in suitable sizes and freezes them, you can put your favorite ingredients in a pot and boil them to taste of the day. Adjusting the nutritional balance and supplementing fiber is very easy.