Diets low in fiber are prone to constipation, appendicitis, hemorrhoids, colon cancer, gallstones and coronary heart failure… Eating fiber incorrectly also causes bowel obstruction and death˳ So how to eat to prevent and treat diseases?
Fiber – a laxative that prevents many diseases
Assoc˳ Prof˳ Dr˳ Tran Dang, chairman of the Vietnam Association of Functional Foods, said that fiber is polysaccharides, not starch, which is the skeleton of plant cells and has resistance to digestive enzymes˳ in humans˳
Fiber has the role of preventing diabetes, cardiovascular disease, regulating energy, fighting obesity, reducing blood fat, improving colon function…
Assoc˳ Prof˳ Dr˳ Tran Dang analyzed, fiber is considered a useful “laxative”, increasing the speed of circulation in the intestine, thereby improving and maintaining colon function˳ Stool volume increases because fiber holds water and ions, thereby softening stools˳
At the same time, because fiber (soluble fiber) smooths the surface of the intestinal wall, it facilitates the easy movement of stool mass˳
Diets low in fiber are associated with constipation, appendicitis, hemorrhoids, rectal cancer, gallstones, and coronary heart failure˳ A rich diet fiber help fast elimination, anti-constipation, prevention of the above risks˳
Assoc˳ Prof˳ Dr˳ Trieu Trieu Duong – former director of the Institute of Digestive Surgery, 108 Military Central Hospital – said that improperly supplemented fiber can cause food cysts (intestinal obstruction) which is very easy to die˳ Because fiber cannot be digested in the gastrointestinal system because of the lack of specific digestive enzymes˳
Fiber is divided into two groups: soluble and insoluble in water˳ High-fiber foods do not have high nutritional value, but they are essential to the body, for example: insoluble fiber helps the digestive process to increase intestinal motility, prevent constipation, and increase the elimination of toxins˳ ˳
Fiber creates a feeling of fullness, reduces appetite so it does not cause excess energy – helps to lose weight, fight obesity, stabilize the pH of the intestinal tract…
When the fiber is dissolved, it forms a viscous mucus, a gel that prevents digestive enzymes from acting on fatty acids, cholesterol, and glucose, which is a useful food for people with obesity and diabetes˳
It should be noted that both soluble and insoluble fibers should be eaten at the same time with an equivalent ratio of 50/50 to support each other in digestion and absorption˳
Substrate for bacteria, providing energy for colon cells
Assoc˳ Prof˳ Dr˳ Tran Dang analyzed, there are 400 species of bacteria in the colon˳ This microflora needs fiber polysaccharides for growth and metabolism, they soften food residues and secretions from the small intestine˳
Although fiber is not hydrolyzed by digestive enzymes, it is fermented (degraded) by colon bacteria˳ The likelihood of fermentation depends on the type of bacteria and the type of fiber˳ Insoluble fiber is more difficult to ferment, soluble fiber is fully fermented˳
Bacteria that ferment cell wall polysaccharides by various aerobic pathways produce CO ˳2hydrogen, methane, water and short-chain fatty acids (mainly anions, acetate, butyrate and propionate)˳
About 200-300 mmol of short-chain fatty acids are produced in the colon each day and are rapidly absorbed˳ After being absorbed, most of these fatty acids are used by colonic epidermal cells as a local energy source˳
Eating less fiber (10g/day) of short-chain fatty acids provides 25kcal, if you eat a lot of fiber, this energy source is 150-200kcal˳
It has been shown that the short-chain fatty acid butyrate prolongs cell replication and reduces the growth of colon cancer cells˳ Propionate has the effect of inhibiting starch digestion, inhibiting cholesterol synthesis, and lowering cholesterol˳
Acetate is the main short-chain fatty acid, absorbed by the liver and peripheral tissues, and rapidly converted to CO ˳2˳ Acetate indirectly affects glucose utilization by reducing free fatty acids in the blood˳
Thus, the role of dietary fiber with colon function is not only to prevent constipation, increase the speed of circulation in the colon and serve as a substrate for bacterial activity, providing energy for colon cells˳ ˳
Supplementing with enough fiber not only helps keep the colon healthy but also prevents diseases: cancer, heart disease, gallstones, hemorrhoids, appendix …
It is best to supplement fiber by eating: cereals (barley, buckwheat, broken wheat, corn, millet, rye…); vegetables: artichokes, asparagus, bamboo shoots, beets, cauliflower, cabbage, carrots, lettuce; peaches, pears, pineapples, plums and legumes…
Source link: https://cocc˳edu˳vn/bo-sung-chat-xo-the-nao-de-tranh-benh-dai-trang-soi-mat-20230630220912987˳htm