Dietary fiber is a nutrient often mentioned in articles about nutrition. Join HIUP to learn What is dietary fiber?, its uses, benefits and how to add it to your daily diet in this article.
Contents
1. What is Dietary Fiber?
Dietary fiber, also known as food fiber, is a type of carbohydrate that the human body cannot completely digest but brings many benefits to human health. Fiber is found in many plant foods such as fruits and vegetables, whole grains, beans, nuts, etc.
2. Types of Dietary Fiber
There are two main types of fiber: soluble fiber and insoluble fiber.
Soluble fiber can dissolve in water and form a gel, helping to slow down the digestion of food and control blood sugar and cholesterol levels. Soluble fiber is found in fruits, vegetables, oats and beans.
Insoluble fiber cannot dissolve in water and helps add bulk to stools, aids digestion and prevents constipation. Insoluble fiber is found in whole grains, vegetables and fruit peels.
3. Benefits of Dietary Fiber
Dietary fiber provides many benefits for overall health, including:
3.1 Improve digestion
Fiber helps enhance intestinal motility, prevent constipation, and create conditions for beneficial bacteria in the intestinal tract to grow.
Soluble fiber helps soften stools, helping them pass through the digestive system more easily.
Insoluble fiber adds bulk to stools, stimulates bowel movements and helps remove waste from the body.
3.2 Reduce cholesterol
Soluble fiber, especially beta-glucan, can help reduce bad cholesterol (LDL) in the blood. LDL cholesterol is the main cause of atherosclerosis and cardiovascular disease. Soluble fiber helps bind LDL cholesterol in the intestines, which is then excreted from the body with stool.
3.3 Blood sugar control
Soluble fiber helps slow down the absorption of sugar into the blood, thereby helping to better control blood sugar levels, especially beneficial for diabetics.
Soluble fiber forms a gel in the stomach, which helps slow down the digestion of food and the release of sugar into the bloodstream.
This helps prevent spikes in blood sugar after eating, which can lead to complications of diabetes.
3.4 Supports weight loss
Fiber helps people feel full longer, thereby helping to control calorie intake and support effective weight loss. Soluble fiber forms gel in the stomach, and reduces appetite. Insoluble fiber helps add volume to foods, keeping kids full longer and snacking less.
3.5 Enhance cardiovascular health
Fiber can help reduce the risk of cardiovascular disease by lowering cholesterol and controlling blood sugar and blood pressure. Fiber can also help improve blood pressure by dilating blood vessels and increasing blood flow.
4. Food Sources Rich in Dietary Fiber
Here are some of the best fiber-rich foods that parents should add to their children’s diet:
Fruit: Eat lots of fresh fruits and vegetables, including the skin. Some fruits and vegetables rich in fiber include apples, bananas, oranges, broccoli, carrots, sweet potatoes, etc.
Green vegetables: Broccoli, spinach, carrots, asparagus,…
Whole grains: Replace refined grains such as white bread, white rice with whole grains such as whole grain bread, brown rice, oats, etc.
Beans: Beans such as black beans, lentils, soybeans, etc. are a rich source of fiber and good for health.
Dairy products with added fiber: On the market today there are many types of milk with added fiber, parents can choose the type of milk that suits their children’s needs.
One of the types of milk supplemented with fiber that many people trust is HIUP milk which contains soluble fiber FOS, which helps improve the digestive tract, resolve constipation and diarrhea that are common in children, and at the same time stimulate Eat well and support nutrient absorption
One of the types of milk supplemented with fiber that many people trust is HIUP milk which contains soluble fiber FOS, which helps improve the digestive tract, resolve constipation and diarrhea that are common in children, and at the same time stimulate Eat well and support nutrient absorption
5. How to Add Dietary Fiber to Your Daily Diet
To add enough dietary fiber to your child’s daily diet, parents can apply the following ways:
Choose foods rich in fiber for children as mentioned in the article above
Change children’s eating habits: Eat slowly, chew thoroughly, drink plenty of water and limit processed foods
Supplement functional foods such as HIUP milk containing soluble fiber FOS. In addition, HIUP milk also contains other beneficial ingredients such as new generation Dual Calcium, CaD3K2 Trio, Sachi Seeds, DHA, 27 vitamins, minerals, and essential nutrients.
Hopefully with the information HIUP has just provided in the article, parents have been able to answer the question of what Dietary fiber is, as well as gain knowledge about the uses, benefits and how to add Dietary fiber to the menu. children’s day.
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