After nearly 40 years of clinical research and observation, the World Health Organization (WHO) and the University of Otago in New Zealand have found that consuming more than 8 grams of dietary fiber per day can reduce the mortality rate of type 2 diabetes, colorectal cancer and

Host (WHO) and the University of Otago, New Zealand, have found that has an additional 8 grams of dietary fiber per day, which can reduce the mortality rate of diabetes , colorectal cancer, and coronary heart disease by 5% to 27%.

How much dietary fiber should be consumed every day?

" Reference intake of dietary nutrients for Chinese residents " Recommended: No special contraindications for diseases in general adults should consume dietary fiber 5-30 grams of every day. . A survey shows that the dietary fiber intake of Chinese residents is less than half of the recommended intake, and less than 5% of the population meets this standard. People with the following three categories of people should pay more attention to timely supplementing dietary fiber.

. People with poor bowel movements.

People with less than three stools per week, long-term constipation, no good regular bowel habits, and people with irritable bowel syndrome constipation or hemorrhoids .

. People with overweight or obese weight.

body mass index is greater than 24, that is, weight (kg)/height (㎡) is greater than 24.

. People with chronic diseases or high risk of colon tumor .

diabetic , hyperlipidemia, coronary heart disease and other chronic diseases, as well as high-risk groups such as colon cancer , also need to pay attention to dietary fiber intake.

What foods are rich in dietary fiber?

bluely there are the following three categories.

Category 1: Coarse grains. such as corn, sorghum rice , brown rice , oats, buckwheat , peas, etc.

Category 2: High fiber fruits and vegetables. such as colored pepper , bamboo shoots, Dutch bean , lettuce, rapeseed, spinach, sweet potato leaves , pears, apples, kumquats, guava , bananas, etc.

: bacterial algae. such as 未分文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文文�

vegetable

1.8

0.6

0.6

.1

0

.7

0

0

0

.1

part common food dietary fiber content
vegetable
Fruit
ranking	food name	(g/100g)	ranking	ranking	food name	(g/100g)
Houttuynia cordata (root)
000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 .7 .4 .7 .7 .9 .1 .3 .3 .8 .5 spring bamboo shoots .8 okra Hongyu apple Coconut meat html ml1 boletus mulberry color pepper olive ( Bailan ) shiitake shiitake html l0 winter dates pea pea ginseng fruit 9
pumpkin (cherry noodles)
Big hawthorn

(Data source: Chinese Nutrition Society )

If you want to consume enough dietary fiber, you can start with the staple food first. You always see too many people still eating white rice and flour. This habit must be changed.

Here I give you an example of a simple three meals [ staple food] matching solution.

Breakfast: Raw oats with 250 ml of milk, cook porridge;

Lunch: Fine staple food, reduce the amount and replace it with corn and/or sweet potato;

Dinner: Rice, Black rice and mixed beans to cook into mixed grain rice .

Of course, here is just the amount of staple food introduced. If you want to eat enough 25 grams of dietary fiber per day, you should add a plate of green leafy vegetables every day and eat one fruit (about 300 grams) every day.

Department of Clinical Nutrition in Peking Union Medical College Hospital

Yukang