Dietary fiber refers to a large group of ingredients in food that cannot be digested and absorbed by the small intestine. Its composition is relatively complicated, including cellulose, pectin, lignin, oligosaccharides, resistant starch and other substances. These substances have different structures, different types, and different properties, but they have a common role. According to the 26th Session of the Codex Alimentarius Commission in 2004, the role of dietary fiber is at least: increasing the volume of stool, softening the stool, stimulating fermentation in the colon, reducing the total cholesterol content in the blood and/or the level of low-density lipoprotein cholesterol To lower blood glucose and insulin levels after a meal. Therefore, dietary fiber can prevent constipation, dyslipidemia, and diabetes, and is beneficial to intestinal health, promote bowel movements, and relieve constipation. "Dietary Guidelines for Chinese Residents 2007" recommends that adults consume 25-30 grams of dietary fiber per day.

　　 Although the dietary fiber composition is very complex, they are all plant-derived. Animal food (meat, egg, milk) is basically free of dietary fiber, so if you want to increase dietary fiber intake, you must consume more plant-based Food:

　　 1. Use coarse grains instead of polished rice and noodles. In the process of processing grain, the outer skin and outer layer of the grain should be removed, and this part is just rich in dietary fiber, so the refined rice and flour fiber are less, and the coarse coarse grains (corn, millet, oat, sorghum rice, Buckwheat, black rice, etc.) contain more fiber. According to dietary guidelines, adults should consume 50-100 grams per day.

　　 2. Replace whole bread and buns with whole wheat bread and whole wheat buns. Whole wheat refers to the flour that retains the outer layer of the grain during processing. It has high nutritional value and a lot of dietary fiber, which is highly recommended.

　　 3. Use sweet potatoes, potatoes, taro and other potato foods to replace part of the food. Potatoes usually contain more dietary fiber, and dietary guidelines recommend eating half a catty to a catty a week.

　　 4. Eat more fruits and vegetables, especially celery, leeks, onions, pumpkins, Chinese cabbage, lettuce, bananas, apples, apricots and other varieties with rich dietary fiber.

　　 5. Increase the intake of beans. Soybeans contain more oligosaccharides (also one of dietary fiber) and have better health care effects. It is recommended to use soy products without deep processing, such as boiled soybeans and soy flour. Miscellaneous beans (such as mung beans, red beans, black beans, broad beans, etc.) also contain more dietary fiber and are available for selection.

　　It should be noted that dietary fiber is not too good, it will affect the digestion and absorption of minerals, so children and adults with normal bowel movements should not deliberately increase dietary fiber intake.