Should I use cold or hot water for dietary fiber powder? Is dietary fiber powder a tax on IQ?

Dietary fiber powder can fill you up before meals, and can promote digestion after meals. So is it better to use cold water or hot water to make dietary fiber powder? Is dietary fiber powder a waste of money?

Dietary fiber powder can be brewed with warm water or cold water, but when brewing, you must pay attention to the water temperature must not exceed 40 degrees, otherwise the dietary fiber will coagulate into lumps due to the high water temperature, which will not only affect the taste, but also the efficacy. If you want a better taste, you can eat some yogurt and milk appropriately, or you can use it with juice.

Dietary fiber is divided into two categories: soluble and insoluble. The konjac we often eat contains water-soluble konjac fiber, as well as inulin, guar fiber, psyllium husk powder, etc. Many advertisements say that they have the effect of blocking carbon water, mainly because these soluble dietary fibers mix with starch carbon water in the gastrointestinal tract, slowing down the body's digestion and absorption of starch, and reducing postprandial blood sugar fluctuations. In terms of diet, you can eat more fruits and vegetables, beans and kelp seaweed to supplement.

Insoluble dietary fiber is very easy to obtain from whole grains, such as whole wheat, oats, brown rice, beans, fruits and vegetables, etc., which are rich in cellulose, lignin, resistant starch, etc., which will not be absorbed by the human body, but can promote gastrointestinal motility, absorb water and soften stool. Pregnant women and people who are troubled by constipation can take more of this kind of nutrients in their diet.

Although dietary fiber cannot be absorbed by the human body, it can be used by microorganisms in the intestines. Its role is similar to that of prebiotics, but not exactly the same. Dietary fiber is decomposed and fermented by intestinal microorganisms to produce metabolites that are beneficial to the human body, such as lactic acid, which can inhibit the release of some inflammatory factors and protect the intestinal mucosa from damage; it produces acetic acid to regulate the pH of the intestinal environment to maintain conditions that are conducive to the growth of probiotics and inhibit harmful bacteria; it produces propionic acid, which lowers cholesterol and reduces the conversion and storage of fat. However, it will also produce gas, leading to abdominal distension and diarrhea, so the intake should be controlled within a reasonable level.

The first type of food rich in dietary fiber is grains, especially some whole grains, such as millet, corn, buckwheat, barley, and oats. The bran and whole grains of these grains contain more dietary fiber. The second type of food rich in dietary fiber is some vegetables, such as celery, leeks, spinach, and cabbage. These vegetables are also often important sources of dietary fiber. The third type of food rich in dietary fiber is some fruits, such as apples, bananas, oranges, and peaches, which also contain more dietary fiber.

1. People with dry stools and habitual constipation.

These people suffer from insufficient dietary fiber in their daily diet. Dietary fiber can absorb water and increase its volume. When a certain amount is stored, it will stimulate the intestinal wall, forming a bowel movement, promoting bowel movements, and reducing the time food stays in the intestine.

2. People with abdominal bloating and indigestion.

Since the usual eating habits consume relatively little dietary fiber, which slows down gastrointestinal motility, it is necessary to increase the intake of dietary fiber to promote gastrointestinal motility and improve the digestive system.

3. People with a small belly, excessive obesity, and puffiness.

These are usually caused by a preference for high-calorie, high-fat foods and a lack of exercise. Increasing the dietary fiber content in the diet can reduce the intake of heat energy, reduce the digestion and absorption of nutrients in the intestine, and ultimately consume body fat to achieve weight loss.

4. People with cardiovascular and cerebrovascular diseases such as hypertension, hyperlipidemia, arteriosclerosis, high cholesterol, etc.

A balanced diet requires a sufficient amount of dietary fiber, which can absorb excess fat in the intestines and ease the absorption of sugar, thereby cleaning the blood, lowering blood pressure, blood sugar, blood lipids and high cholesterol, thereby reducing the incidence of some diseases.

5. People with diabetes, especially those with unstable blood sugar after meals.

Soluble dietary fiber can absorb water and swell, increasing its volume by dozens of times to form a gel substance. On the one hand, it can make people feel full, and on the other hand, it can prolong the time that food stays in the stomach, slow down the absorption of sugar, avoid sudden high blood sugar, and help stabilize the condition of diabetic patients.

6. People with pigmentation, dark yellow face, dehydrated skin and acne.

Supplementing with adequate dietary fiber can improve our skin problems. Dietary fiber can help remove excess free radicals in the intestines, has antioxidant properties, reduces damage to intestinal cells, and long-term consumption can delay aging. Dietary fiber also has an adsorption effect, which can absorb toxic substances in the intestines, inhibit the body's absorption of them, and make them directly excreted from the body.

7. Elderly friends.

Many elderly people have problems with gastrointestinal digestion, constipation, etc., and need to supplement dietary fiber through diet for conditioning.

8. People who have irregular diet and need balanced dietary nutrition.

Many people do not eat on time, like to eat and drink a lot, eat high-calorie foods, and do not like to eat fruits and vegetables. In fact, this is a very unhealthy eating habit. It is necessary to get enough dietary fiber through food.