What is Fiber?
Fiber is dietary fiber found in vegetables, fruits and various grains. Which itself cannot be digested in our digestive tract. therefore being excrete with feces. Although the body does not get nutrients or energy. But it is very beneficial to the digestive system. The divide into 2 types:
- Insoluble fiber that absorbs a lot of water. When eating, it makes you feel full quickly. If it gets into the intestines, it won’t decompose. But will increase the amount of stool soften the stool therefore able to excrete easily and quickly. This type is found in rice bran, corn, whole wheat bread, nuts, vegetables, fruits, etc.
- Soluble Dietary Fiber that when dissolved in water, swells to a gel-like viscous property. Makes it move slowly to the intestines thus feeling full for longer. It also reduces the absorption of fat in food. Has a cholesterol-lowering effect and can control sugar levels. It is found in high amounts in whole grains, oats, kidney beans, oranges, guava, prunes, etc.
The Ministry of Public Health. It is recommended that Thai people of each age should get the amount per day as follows: UFABET
- Children should receive dietary fiber by calculating from age + 5 = number of grams per day. For example, the amount that a 10-year-old child should receive is 10 + 5 = 15 grams per day.
- Adults over the age of 20 should get about 25 grams of fiber per day.