Healthy dietary fiber supplementation: fruit and vegetable juice ratio 2:1

Eating more vegetables and fruits can supplement dietary fiber. Wang Jinkun, chairman of the Taiwan Nutrition Society, said that each type of vegetable and fruit contains a different proportion of dietary fiber, and it is recommended to consume a variety of foods for health. In addition to eating them directly, drinking vegetable and fruit juice is also a way to supplement. However, vegetable and fruit juice should be mainly vegetables and supplemented with fruits. The ratio is 2:1, and it should be eaten together with vegetable and fruit residues.

Vegetable and fruit juice should be mainly vegetables with fruits as a supplement, with the best ratio being 2:1. The remaining residues should also be consumed together to get the dietary fiber.

Wang Jinkun said that fruits and vegetables are the main sources of dietary fiber. To achieve the recommended daily dietary fiber intake for each person, if calculated by the amount of fruits and vegetables consumed, it is recommended to eat at least 5 servings of fruits and vegetables a day, each weighing 100 grams. If calculated by stir-fried vegetables, it is about the amount to fill a bowl, but it will vary depending on the degree of expansion of different vegetables.

If you are worried about not being able to eat so many fruits and vegetables, drinking fruit and vegetable juice instead is one way. However, Wang Jinkun reminds that the ratio of fruits and vegetables in fruit and vegetable juice should be 2:1, and the fruits and vegetables used should also be diversified. This is because if the proportion of fruit is too high, too much calories and sugar will be consumed at the same time. Therefore, fruit and vegetable juice should be mainly vegetables, and do not filter the juice after making it. The remaining residue should also be consumed together to get the dietary fiber.

There is a way to evaluate whether the amount of dietary fiber intake is sufficient. Wang Jinkun recommends that people observe their feces. If it does not float on the surface of the toilet water but sinks to the bottom, it means that the amount of dietary fiber consumed is insufficient. If you can remind yourself to supplement the dietary fiber, your bowel movements will improve next time.