Nutritionists said that insoluble fiber can promote intestinal peristalsis, thereby accelerating the excretion of feces, and is usually found in crisp, hard, and coarse foods, such as most vegetables; schematic diagram.

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[Health Channel/Comprehensive Report] Dietary fiber is a key nutrient for adjusting intestinal health.

Nutritionist Ye Ruoyi sorted out the respective effects and food sources of water-soluble and insoluble fibers. For example, water-soluble fibers can help soften stools and increase satiety. They usually exist in soft, sticky, and high-glue foods; and Insoluble fiber can promote intestinal peristalsis, thereby accelerating the excretion of feces, and is usually found in fragile, hard, and coarse foods.

Ye Ruoyi pointed out on the Facebook page "Ye Ruoyi/Chloe Nutritionist" that dietary fiber can also be divided into water-soluble and water-insoluble. The following are the respective functions for public reference:

Please read on...

●Water-soluble fiber:

Water-soluble fiber is divided into plant gum and pectin, which can help soften stool, stabilize blood sugar, increase satiety, lower cholesterol, promote stool formation, and help the growth of intestinal probiotics.

Usually found in most fruits, oats, aiyu, black fungus, psyllium, agar, etc., which are soft, sticky, and high in gum content.

●Insoluble fiber:

Insoluble fiber is divided into cellulose and hemicellulose, which can help promote intestinal peristalsis, reduce intestinal pressure, increase stool volume, and accelerate stool excretion because of promoting peristalsis.

It is usually found in most vegetables, brown rice, and whole grain foods. These foods that taste crunchy, hard, and thick, like some hard, crunchy fruits, are actually rich in insoluble fiber.

So, when the stool is not smooth, what kind of fiber should be supplemented?

Ye Ruoyi said that if you want to defecate but the stool is too dry and hard to pass, please add more water-soluble fiber to soften the stool and pass it smoothly; on the contrary, if you don’t feel the urge to defecate or have no bowel movements for several days, you can Choose more insoluble fiber to increase the volume of feces to stimulate peristalsis and smooth excretion.

Ye Ruoyi reminded that while increasing fiber intake, the water intake must also reach the required amount. If the water intake is not enough, it will have the opposite effect. I hope everyone can have a smooth bowel movement and relax without burden.

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keywords

• healthy diet

• satiety

• water soluble dietary fiber

• intestinal peristalsis

• insoluble fiber

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