The most basic function of dietary fiber is to increase the volume and weight of stool, stimulate intestinal peristalsis, and promote bowel movements (also known as "detoxification"). Furthermore, according to the 26th session of the Codex Alimentarius Commission in 2004, the functions of dietary fiber also include at least: lowering the total cholesterol and/or low-density lipoprotein cholesterol levels in the blood, and reducing postprandial blood glucose and insulin levels. The "Chinese Dietary Guidelines for Residents 2007" recommend that adults consume 25-30 grams of dietary fiber daily. However, a survey conducted in Tianjin showed that urban residents only consume 9 grams per day. The lack of dietary fiber has become one of the prominent problems in the current dietary structure of urban residents, and constipation is an increasingly common "problem".
The following dietary measures can increase the intake of dietary fiber:
1. Replace refined rice and flour products (such as regular bread, steamed buns, noodles) with whole grain products (such as whole wheat bread, whole wheat steamed buns, whole wheat noodles).
2. Replace white rice porridge with porridge made from coarse grains such as brown rice, millet, corn, sorghum rice, and oats.
3. Add some beans (such as mung beans, red beans, kidney beans) when cooking rice to make bean rice. You can also eat bean buns (note: do not use bean paste filling, as the bean skins are usually removed, which significantly reduces the dietary fiber content; use whole beans for the filling).
4. Replace soy milk and tofu with boiled soybeans or soybean sprouts, because the skins of whole soybeans contain a large amount of dietary fiber. Of course, when drinking soy milk or eating tofu, do not discard the tofu residue (okara), as it can also be stir-fried or used in dough.
5. Replace some staple grains with tuber foods such as sweet potatoes, potatoes, and taro; eating them with the skin on is even better.
6. Eat more vegetables and fruits, especially varieties rich in dietary fiber such as celery, leeks, onions, Chinese cabbage, lettuce, bananas, apples, and apricots. Whenever possible, eat the skins and seeds of fruits and vegetables.
7. Kelp, seaweed, konjac, wood ear mushrooms, and nori contain relatively high amounts of dietary fiber, but most of it is soluble fiber, which has a slightly weaker laxative effect.
8. A reminder: almost all animal-based foods, such as fish, meat, eggs, and dairy, contain no dietary fiber. Dietary fiber must be obtained from plant-based foods.