Inadequate dietary fiber intake may lead to colorectal cancer

The Chinese people's dietary fiber intake is seriously insufficient. A survey found that the dietary fiber intake of adult men and women in Taiwan is less than half of the value recommended by the Department of Health, and the situation is most serious among young people aged 19 to 30. If it is not improved, the risk of developing diseases such as colorectal cancer and constipation will increase in the long run. Doctors say that eating five servings of fruits and vegetables every day can increase dietary fiber intake. They recommend eating brown rice instead of white rice, which is not only easy to consume rich dietary fiber but also helps control weight. (Video/Photographer Huang Zhiwen)

Office women eat out every day and lack healthy fiber intake. Doctors recommend that they should eat 5 fruits and vegetables every day to improve this. (Photography by Huang Zhiwen)

Xiao Dunren, director of the Obesity Medicine Association of the Republic of China and a specialist in hepatobiliary gastroenterology, pointed out that dietary fiber, commonly known as fiber, is mainly found in whole grains and fruits and vegetables. The recommended daily intake for Chinese people is 25 grams, but a survey by the National Health Institute found that the average daily intake for men and women in the country is about 14 grams, which is seriously insufficient. Since people who do not take in enough dietary fiber are prone to constipation, the incidence of diseases such as colorectal cancer may increase in the long run.

Current studies have confirmed that eating more dietary fiber can reduce the incidence of cardiovascular disease. Therefore, people should eat more fiber-rich foods such as sweet potato leaves and cauliflower. The dietary fiber of brown rice is more than 10 times that of white rice, and it has lower calories. It is recommended that people replace white rice with brown rice once a day, which will be beneficial to health and weight control.

But it should be noted that dietary fiber is not a panacea. Although dietary fiber can delay gastrointestinal emptying, bring a sense of fullness, and slow the rise in blood sugar, it has no weight loss effect and cannot make your belly smaller or your curves slimmer.

The best sources of dietary fiber are fruits and vegetables

During the weight loss process, if you do not reduce the total calorie intake, or if you continue to eat too much high-fat food and your food intake does not decrease, it is impossible to lose weight by consuming more dietary fiber. The best way to get dietary fiber is to eat vegetables and fruits, because in addition to dietary fiber, fruits also contain other antioxidants, as well as nutrients such as vitamins and minerals.

Take more dietary fiber to protect the body

Dr. Hsiao Dun-ren recommends that people should consume at least three servings of vegetables, each weighing 100 grams, and two servings of fruit a day. Although it is not easy to have a balanced diet and eat five fruits and vegetables every day, you can at least eat a different kind of fruit every day, or make your own fruit and vegetable juice. Try to wash the peels and drink them together with the residue to keep your intestines healthy.

The number of people eating out in Taiwan has gradually become "poor", especially working women. Due to their busy work schedules, they often eat out for all three meals a day. In the long run, this can easily lead to related diseases such as acne and constipation. If the internal environment is not properly protected, no matter how many skin care products you use, it will be ineffective. It is recommended to consume vegetables of different colors such as carrots, onions, black fungus, cabbage, etc. every day to allow the body to absorb a large amount of carotene, which will help protect the internal environment and whiten the skin.