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cover of episode Fiber: Why it’s important and how to get more of it

Fiber: Why it’s important and how to get more of it

2022/10/6
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ZOE Science & Nutrition
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Jonathan Wolf
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Will Bulsiewicz
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Jonathan Wolf：许多人膳食纤维摄入不足，这是一种被误解的营养物质，其益处远不止于改善肠道蠕动。 Will Bulsiewicz：膳食纤维是人体无法消化的碳水化合物，它会完整地通过人体，主要分为可溶性纤维和不可溶性纤维。可溶性纤维可以降低血糖和胆固醇。几乎所有植物性食物都含有膳食纤维，包括水果、蔬菜、全谷物、种子、坚果、豆类和蘑菇。很多人误以为膳食纤维很无聊，只用于调节肠道蠕动，但实际上，它对健康益处远不止于此。大量研究表明，增加膳食纤维摄入可以降低患心脏病、多种癌症、中风和糖尿病的风险，并有助于减肥、降低血压和胆固醇。膳食纤维可以改善血糖控制、调节血脂，并对免疫系统产生影响。膳食纤维对肠道菌群有强大的影响，人体自身缺乏消化膳食纤维的酶，但肠道菌群拥有大量的酶可以消化膳食纤维，并将其转化为短链脂肪酸，例如丁酸盐，这些短链脂肪酸具有抗炎作用，并对全身健康有益。对于难以消化膳食纤维的人来说，应该循序渐进地增加摄入量，如同康复治疗一样。膳食纤维种类繁多，对人体的反应也各不相同，不存在一种放之四海而皆准的摄入方法。不健康食品通常味道很好，这是经过精心设计的，而富含膳食纤维的健康食品则可能缺乏这种吸引力。富含膳食纤维的食物能让人长时间感觉良好，而加工食品则可能只带来短暂的满足感。膳食纤维摄入不足是一个严重的公共卫生问题，人们应该逐渐增加膳食纤维摄入量。 Jonathan Wolf： 许多人膳食纤维摄入不足，且膳食纤维是容易被误解的营养物质。增加膳食纤维摄入可以让人感觉更饱，这并非食物迷信。

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Despite the health benefits of fiber, many people in the United States and the UK do not consume enough of it.

Shownotes Transcript

Diets rich in fiber are associated with good heart health and metabolic wellbeing. This type of diet can do wonders for our gut microbiome.

With so many benefits, relatively low cost, and high availability, fiber should be a staple nutrient in our diets — but most of us have a deficiency.

 

In today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: If fiber is so good for us, why are we not eating enough of it?

Follow ZOE on Instagram: https://www.instagram.com/zoe/)

 

If you want to uncover the right foods for *your *body, head to joinzoe.com/podcast and get

10% off your personalized nutrition program.

 

Studies referenced in the episode:

  • Read ‘Carbohydrate quality and human health: a series of systematic reviews and meta-analyses’ from The Lancet here)

This podcast was produced by Fascinate Productions).