Most people don’t get enough fiber, and even when they do, it’s often not the right mix, leading to blood sugar spikes, bloating, and inflammation, because true health support comes from different types of fiber working together, not just the total amount.
Because not all fiber works the same way, each type plays a different role inside your body:
Viscous Fiber: supports blood sugar and LDLex: oats, psyllium, chia seeds, okra, berries, apple
Fermentable Fiber: feeds gut bacteria in the early part of the colonex: barley, edamame, asparagus, citrus, miso, natto
Resistant Starch: feeds gut bacteria in the far end of the colon and reduce inflammation.ex: cooled rice, cooled potatoes, raw oats (overnight), chia seeds
Insoluble Fiber: increase bulk, speed up transit of food in intestinesex: brown rice, spinach, grapes, almond
If you’re confused about which fibers are good for your body, you don’t have to figure it out alone. Fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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大多數人攝取的膳食纖維不足, 即使攝取了足夠的膳食纖維, 也往往是不同種類膳食纖維的合理搭配, 這會導致血糖飆升, 腹脹和發炎。因為真正的健康益處來自於不同種類膳食纖維的協同作用, 而不僅僅是膳食纖維的總量。
由於並非所有膳食纖維的作用方式都相同, 每種膳食纖維在體內都扮演不同的角色：
黏性纖維: 有助於維持血糖和降低壞膽固醇(LDL) 水平例如：燕麥, 車前子, 奇亞籽, 秋葵, 莓果, 蘋果
可發酵纖維：為結腸前段的腸道菌叢提供營養例如：大麥, 毛豆, 蘆筍, 柑橘類水果, 味噌, 納豆
抗性澱粉：為結腸末端的腸道菌叢提供營養並減少發炎。例如：涼拌米飯, 涼拌馬鈴薯, 隔夜燕麥片, 奇亞籽
不溶性纖維：增加食物體積, 加速腸道蠕動例如：糙米, 菠菜, 葡萄, 杏仁
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