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Having more fiber food protects your intestines

You should have at least 30 grams of fiber a day.
Food that is rich in fiber will expand in the intestines, thus improving your defecate capacity. In addition, it also can shorten the time duration of the wastes in the intestines and eliminate constipation. The toxic substances and carcinogenic substances will also have less contact with the intestinal wall.

Fiber-rich foods include rice, agaric, kelp, etc.
Choose high fibre foods
Don't think that having a big salad can guarantee adequate fiber intake for the day. 100 g of lettuce contains only 1.1 grams of fiber while 100 grams of burdock contains 11 grams and 1 bowl of brown rice is much higher in fiber content than salad.

Have both soluble and insoluble fiber
Water-soluble fiber refers to pectin , seaweed, algae acid, etc in vegetables which is soluble in water and become a colloidal form. Insoluble fiber refer to cellulose and lignin in whole grains and beans which is insoluble in water but can absorb a large amount of water. Both of these fibers can promote the growth of beneficial bacteria in the intestinal tract, absorb water and increase the defecate vlume, thus promoting bowel movement, eliminating toxins and reducing cholesterol level.

You need a large amount of water intake at the same time of complementing high-fiber supplements. In general, every spoonful of fiber will require at least 150 ml of water, otherwise the mass of food will not be able to swell and produce positive effect. Having it before a meal may be helpful to supressing your appetite and achieve the effect of weight loss.

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