Using fibre as a tool to clean your intestine!

Digestion | September 12th | By Kelly Gan, RD

Knowing what is fiber

Technically, fiber is a group of non-digestible carbohydrates. Since you don't digest fiber, it is passed through your gut and finally end up in in the toilet. Fiber is mostly in vegetables, fruits, whole grains and legumes.

Soluble vs. Insoluble

Soluble fiber such as gums and pectin absorb water, forming a gel-like substance in the digestive system. Soluble fiber may help lower cholesterol levels.

Insoluble fiber found in beans, vegetable skins or firm fruits does not dissolve in water and adds bulk to the stool, preventing constipation.

Cleansing your gut

Insoluble fiber increases the bulk of stool, and applies pressure to the walls of the colon, stimulating gentle, rhythmic contractions of the colon, which then in turn produces the urge to eliminate.

The roughage of insoluble fiber, such as the bran portion of grain, is also mildly abrasive and serves to gently scrub the walls of the colon clean during elimination.

Insoluble fiber "shortens the transit time", meaning you will eliminate more frequently and regularly.

Fiber is also useful for you to control your weight as well！

The recommended daily intake of fiber for adults are 20-35g per day.

Increase your fiber intake by eating more whole grains, fruits and vegetables!