Dietary fiber: the sixth nutrient, how to effectively obtain it and prevent constipation.

The popular trend of obtaining dietary fiber is reminiscent of "mom's cooking." Many people have experienced constipation due to insufficient vegetable intake. Surprisingly, many people resort to "fiber drinks" to supplement this. Dietary fiber is the portion of food that cannot be digested and absorbed by the body-essentially food residue. Generally, dietary fiber promotes intestinal function, softens stool, and increases stool volume or frequency. Furthermore, it has another significant function.

Dietary fiber includes two types: soluble (mainly found in seaweed or fruits) and insoluble (mainly found in grains, vegetables, and mushrooms). Soluble dietary fiber can reduce blood cholesterol and has a fat-breaking effect; insoluble dietary fiber stimulates the intestinal wall and promotes intestinal peristalsis. Consuming a variety of different types of dietary fiber can produce various benefits.

Dietary fiber can absorb harmful substances and expel them from the body, preventing conditions like colon cancer. It can also eliminate excess sodium, thus lowering blood pressure. Because of these functions, dietary fiber has become a popular "sixth nutrient" for preventing many adult-onset diseases. Dietary fiber itself is not a source of calories; it absorbs water in the stomach, expands, and remains there for a long time, thus providing a rapid feeling of fullness. Harder foods that require chewing contain more dietary fiber, thus taking longer to chew and preventing eating too quickly, which is very effective for weight loss.

Foods rich in dietary fiber include seaweed such as wakame, hijiki, and kelp, as well as dried foods like kudzu root powder, mushrooms, root vegetables, dried radish, and dried gourd. These are foods that have been a staple on many tables since ancient times and are beloved by many. Dishes made with these ingredients evoke nostalgic, comforting flavors, reminiscent of mom's cooking. When consuming foods high in dietary fiber, it's essential to chew them thoroughly. Recently popular fiber tablets or drinks are made from refined fiber powders such as kudzu root powder or mannan. While convenient, they lack the benefits of proper chewing, and excessive consumption can actually hinder the absorption of minerals. Therefore, it's best to utilize natural ingredients whenever possible and chew them thoroughly in their original form.

To prevent and relieve constipation, it is recommended to consume more foods rich in dietary fiber, such as vegetables, fruits, seaweed, and mushrooms. However, not all dietary fiber intake will induce bowel movements. This can be seen in the fact that people receiving intravenous drips due to illness and infants exclusively breastfed or formula-fed can also have regular bowel movements. To prevent and relieve constipation, it is essential to induce the urge to defecate. Therefore, it is crucial to ensure the brain functions properly and regulates metabolic patterns, which essentially means maintaining a regular diet and lifestyle. Forgetting this key point and simply consuming more dietary fiber will not effectively solve the problem.

Even if you don't feel the urge to defecate in the morning, you still need to go to the toilet at the same time every day. Therefore, to regain a regular bowel movement routine, you need to wake up earlier. Furthermore, skipping breakfast prevents your intestines from waking up properly, which can lead to constipation. Make sure to spend time eating a good breakfast to start your day. Simply consuming fiber alone won't effectively solve the problem if you forget this important point.

The ultimate goal of a healthy metabolism is excretion. Even the finest foods and most delicious meals eventually turn into feces. While this may sound harsh, it's essential to eliminate unwanted substances from the body after digestion; this process is controlled by the brain and nervous system. Therefore, excretion is just as important as food intake.