
妳可能經常聽到這樣的說法「妳就是挑食不吃青菜,所以才會便秘啦!」或者「愛吃肉、不吃青菜才會便秘⋯⋯」但實際上,並不是所有的便秘都可以透過多吃蔬菜來改善,因為食材的選擇也很重要,否則可能會使情況更加嚴重!
要緩解便秘,最重要的是不僅要定期運動和多喝水,還應該增加攝取能夠預防和改善便秘的「膳食纖維食物」,快把這些食物和觀念納入妳的日常飲食菜單中,不再便秘,小肚子從此平坦!
全台99%人膳食纖維攝取都嚴重不足!

國健署2017年至2020年「國民營養調查」結果顯示,一日建議25至30公克膳食纖維攝取,全台民眾膳食纖維卻皆未達足夠攝取量(AI),其中以1至3歲、13至15歲、16至18歲男女攝取量最為不足,僅有建議攝取量33%至38%。就連吃得比較健康的 65 歲以上族群達標率皆未達20%!
另根據食藥署的食品營養資料庫計算百名上班族三餐的膳食纖維攝取量,發現高達98%的人沒有吃到衛福部建議25~35克克的膳食纖維攝取量,且平均每人一天僅攝取不到5克的膳食纖維,僅達建議量的1/6,嚴重攝取不足!對於長期久坐且低活動量的上班族來說,沒有攝取足夠膳食纖維,更會提高罹患許多慢性疾病的風險!
只吃蔬菜根本不夠每日膳食纖維量!

其實,妳一整天需要的膳食纖維量,就算是單吃掉一大顆高麗菜或一大盤生菜沙拉都不會達標!甚至還遠遠不足!
許多人以為只要有吃到蔬菜,就有足夠的纖維質,但實際上並非所有蔬果的纖維含量都是高的。舉例來說,高麗菜或豆芽菜都要吃到滿滿三碗的量,或者生菜沙拉裡的美生菜必須要吃完一整顆,才僅有3公克的膳食纖維。也就是說,我們如果只吃大量的蔬菜,根本無法滿足一天膳食纖維的需求,更無法改善便祕!
補足膳食纖維 關鍵在於吃對食物!

雖然蔬果裡面都含有膳食纖維,不過也有多寡的差異!
選擇吃低纖維的蔬果,當然容易膳食纖維不足!
舉例來說,以常見的高麗菜為例,每100g只含1.6g的膳食纖維,如果要達到每天至少25~35克的目標,一天需要吃下2-3公斤的高麗菜才行,其他常見蔬菜像是小白菜、青江菜、A菜、芹菜每100g也只含有約1克的膳食纖維,因此如果平時常選擇吃低纖維的蔬果,當然容易膳食纖維不足!
添加更多樣化的高纖維食物到妳的日常飲食中!
為了提高膳食纖維攝取,可以添加更多樣化的高纖維食物到妳的日常飲食中!
除了蔬果外,豆類、菇蕈、海藻、未精緻的全穀類也含有膳食纖維,而且有很多都高於部分蔬菜,以每100g舉例,黑豆就含有22g纖維、奇亞籽29g、黑棗11g、即食燕麥片10.5g、大麥片6g、五穀米5g、燕麥片5g、土芭樂5g。
輪流攝取這些高纖維食物,就能大幅提高膳食纖維攝取量!
其他纖維含量相對高的食物,還包含花豆、紅豆、毛豆、奇異果、香菇、杏鮑菇、苦瓜、杏仁果、玉米筍、紅蘿蔔、奇異果等,建議每日飲食中輪流替換這些食物,就能大幅提高膳食纖維攝取量。
每日的膳食纖維攝取量最少要25G-35G!

成人及青少年每天最低至少要攝取到「25克-35克」的膳食纖維!不過25克克到35克的膳食纖維攝取量是最基本的維持健康所需,如果想要有助於對抗疾病,膳食纖維每天至少要吃到50克,能夠助妳抵禦各種疾病侵襲。
兒童每天所需的膳食纖維量是他的年齡加5克。例如:一位五歲的兒童每天膳食纖維攝取量為5+5=10克左右。

膳食纖維的好處



膳食纖維五大類型總整理
如果覺得以上的區分太複雜,那我來幫妳們總結富有膳食纖維的原型食物,適合多方位的補充,可以分成五大類:

- 全穀雜糧類:糙米、五穀米、大麥、玉米、燕麥、蕎麥、全麥麵包、薏仁、蕃薯、馬鈴薯、芋頭、牛蒡
- 水果類:橘子、藍莓、百香果、奇異果、芭樂、柳丁、葡萄、李子、無花果、櫻桃、柿子、蘋果、草莓
- 蔬菜類:芥蘭、花椰菜、菠菜、萵苣、芹菜、海帶、草菇、香菇、黑木耳、蘑菇、雲耳、金針菇、牛蒡、南瓜、地瓜葉、紅蘿蔔
- 豆類:黃豆、黑豆、毛豆、紅豆、綠豆等及其製品
- 油脂類:芝麻、杏仁、腰果、花生、酪梨、南瓜子、花生


五大類食物膳食纖維排行榜
依照常見的五大類食物的膳食纖維排行由高到低如下:

六大類食物膳食纖維建議攝取量

五大類食物膳食纖維含量

主食類食物膳食纖維含量


蔬菜類食物膳食纖維含量


豆類食物膳食纖維含量

水果類食物膳食纖維含量



TOP10水溶性膳食纖維食物排行
TOP1奇亞籽:每100克含29.7公克膳食纖維
TOP2黑豆:每100克含27.1公克膳食纖維
TOP3黑棗:每100公克含10.8公克膳食纖維
TOP4燕麥:每100公克含8.5公克膳食纖維
TOP5黑木耳:每100公克含7.4公克膳食纖維
TOP6海帶芽:每100公克含6.1公克膳食纖維
TOP7白木耳:每100公克含5.1公克膳食纖維
TOP8秋葵:每100公克含4.1公克膳食纖維
TOP9筆柿:每100公克含4.0公克膳食纖維
TOP10香菇:每100公克含3.8公克膳食纖維
TOP10非水溶性膳食纖維食物排行
TOP1花豆:每100公克含19.3公克膳食纖維
TOP2紅豆:每100公克含18.5公克膳食纖維
TOP3黑芝麻:每100公克含14公克膳食纖維
TOP4開心果:每100公克含13.6公克膳食纖維
TOP5無花果:每100公克含13.3公克膳食纖維
TOP6杏仁果:每100公克含9.8公克膳食纖維
TOP7紫蘇:每100公克含8.8公克膳食纖維
TOP8毛豆:每100公克含8.7公克膳食纖維
TOP9酪梨:每100公克含5.7公克膳食纖維
TOP10百香果:每100公克含5.3公克膳食纖維
TOP10女生最常吃的青菜膳食纖維排行
TOP1地瓜葉:每100公克含3.3公克膳食纖維
TOP2菠菜:每100公克含3.2公克膳食纖維
TOP3花椰菜:每100公克含3.1公克膳食纖維
TOP4空心菜:每100公克含2.3公克膳食纖維
TOP5小松菜:每100公克含2.2公克膳食纖維
TOP6高麗菜:每100公克含1.6公克膳食纖維
TOP7茼蒿:每100公克含1.6公克膳食纖維
TOP8A菜:每100公克含1.4公克膳食纖維
TOP9青江菜:每100公克含1.4公克膳食纖維
TOP10大白菜:每100公克含0.9公克膳食纖維
每天跟著這樣吃 輕鬆達標25g膳食纖維!

國人的每日膳食纖維建議攝取量為25~35克,但過去調查發現,國人平均攝取量大約只有14克!
目前台灣人平均一天吃大約三碗飯份量的主食類食物、兩份蔬菜、和一份水果,其中主食纇,以精緻米、麵及其產品為主,這樣的飲食所提供的膳食纖維僅僅只達建議量的一半。
那麼一日的膳食纖維要達標該怎麼吃呢?每天吃下3碗全榖雜糧+2份水果+4碗蔬菜+3份豆類+1湯匙油脂類,大約就能吃到27克的膳食纖維,就可以輕鬆超過膳食纖維建議量的25g標準!
每天膳食纖維怎麼吃才能達標?

跟著以下這樣吃,每天輕鬆達到膳食纖維建議量的25g標準!
1.全穀雜糧類
精緻澱粉如白米、白麵包、白饅頭和炒麵等,每碗大約只提供0.6至1克膳食纖維,而非精緻醣類如糙米、地瓜、蕎麥麵等,每碗大約提供2.4克膳食纖維的量。 因此,建議在煮白米時,可以添加紅豆、綠豆或五穀米,2湯匙紅豆提供4.6克膳食纖維,2湯匙綠豆提供3.9克膳食纖維,尤其五穀米膳食纖維更是比白米整整高出6倍之多!
2.水果類
一份水果大約等於一個拳頭大小,大約可提供1~4克膳食纖維,例如草莓、橘子、奇異果、藍莓、蘋果等。
3.蔬菜類
一碗煮熟的蔬菜,大約可提供2~5克的膳食纖維。例如芹菜、地瓜葉、萵苣、花椰菜等。

4.豆類
1杯240ml豆漿,可提供3.1克膳食纖維,而1個掌心大小的傳統豆腐,等於2份豆類,可提供約1克膳食纖維。所以高纖豆漿每天來一杯,可以很好的幫助補充膳食纖維!
5.油脂類
1湯匙的堅果油脂類,約可提供1~2克膳食纖維。
一招教妳達標膳食纖維 吃對一碗五穀米飯等於3盤高麗菜!

其實,大家都忽略的是「全穀雜糧」,一碗糙米飯含有4克的膳食纖維、一碗五穀米含有4.9克的膳食纖維,相當於3盤高麗菜的膳食纖維含量,而米飯又是我們的主食,一天可以吃2-3碗左右,再補充充足的蔬菜、水果,輕鬆就能補足膳食纖維缺口。
所以要攝取足夠膳食纖維,不僅是吃夠蔬菜水果,如果能將主食的「精製澱粉」如經加工的吐司、麵包、白麵等,改以「全穀及未精製雜糧」如糙米、五穀米、地瓜、南瓜等,這樣將三餐中精製澱粉調整為全穀及未精製雜糧,可增加約7.9公克的膳食纖維,更能大幅度的幫助我們補充膳食纖維!
最奇妙強效的人體清道夫——「膳食纖維」

膳食纖維是植物性食物中的不可消化部分,通常存在於植物的細胞壁中。常見的膳食纖維包括木質素、果膠、樹膠等。
過去膳食纖維常常被誤以為是沒有營養價值的食物殘渣,後來1970年代之後醫學研究發現,它是身體非常重要的營養素,研究証實膳食纖維對腸胃功能與免疫系統都有正面的效果!因為它能吸收水份和廢物,從糞便中排毒並且形成軟硬適中的堆體,刺激大腸蠕動。

膳食纖維不僅可以增加糞便量,刺激大腸肌肉蠕動,使糞便柔軟易於排出,還能幫腸道大掃除,稀釋腸道毒素與廢物,吸附它們後排出體外,減少有害物質在腸道被吸收。
膳食纖維更能有效增加好菌,打擊壞菌,改變腸道微生物的種類及數量,降低致癌物生成,預防並降低痔瘡、大腸急躁症、大腸憩室和腸癌等病症,是最天然的整腸劑,更是健康飲食不可或缺的重要角色!
植物才有膳食纖維 魚肉蛋奶則無

膳食纖維只存在於有細胞壁的生物,所以只有植物才有膳食纖維,包括我們的主食;例如糙米、薏仁、大麥等,以及青菜類、水果類和堅果種子類,都富含膳食纖維,至於奶、蛋及魚、肉等動物類只有細胞膜沒有細胞壁,所以是不含有膳食纖維的。
「膳食纖維」:水溶性纖維和非水溶性纖維

膳食纖維可以簡單分為兩種主要類型:「水溶性纖維」和「非水溶性纖維」。



一般說來,能在熱水中溶解的稱為水溶性纖維,不能在熱水中溶解的稱為非水溶性纖維。
水溶性膳食纖維

具有高度親水性,富含水溶性纖維的食物,口感大多較為濕滑,吃起來黏黏、軟軟、稠稠。
水溶性纖維可以像海綿一樣與食物中的膽固醇和脂肪結合,透過糞便將它們排出體外,有助穩定血糖,有效控制血膽固醇過高、冠心病及糖尿病等問題。

水溶性膳食纖維食物來源
含豐富水溶性纖維的食物包括:果膠豐富水果 (如蘋果、柑橘類、香蕉等) 、吃起來黏滑的食物 (皇宮菜、秋葵、木耳等)、主食(燕麥、洋車前子、大麥)、豆類、蔬菜 (如花椰菜、蘿蔔、青豆等) 。

水溶性纖維的好處:控糖、軟便、腸道好菌、降血脂與膽固醇

水溶性纖維可以成為腸黏膜的營養,有助於益菌在體內存活及產生作用,也就是能夠增強免疫的作用。水溶性纖維膳食纖維包覆住醣類,可延長食物在腸內的停留時間、降低葡萄糖的吸收速度,所以進食後血糖不會急速上升,有利於控制血糖。
而水溶性纖維和膽固醇作用,有包覆膽酸的作用,並促進它的排泄,防止膽酸由人體腸肝循環中再度利用吸收,可以降低血脂肪,有助預防心血管疾病。
研究也表明,食用水溶性纖維有許多好處,包括:
- 降低膽固醇和血壓:富含水溶性纖維的飲食有助於降低血液中低密度脂蛋白(LDL)膽固醇(通常稱為「壞」膽固醇)的水平。研究也正在研究其潛在的心臟保護作用,例如降低血壓和發炎。
- 調節血糖水平:由於其吸水和膨脹的能力,水溶性纖維有助於減緩碳水化合物和其他營養素的消化,防止血糖水平突然升高,可以減緩血液中糖的吸收,有助於防止血糖突然增加。經常食用它可能會降低罹患第 2 型糖尿病的風險。

- 有利腸道好菌生長:水溶性纖維可以被腸道中的「好」細菌消化並用作食物,幫助腸道菌叢平衡,從而促進它們的生長。這些有益細菌具有多種益處,例如增強免疫系統、緩解憂鬱症等。
- 軟化糞便、減少腹瀉:水溶性膳食纖維可以抓住水分,讓便便更柔軟,每天至少喝足 2000 毫升的水,幫助糞便排出。另外,如果妳患腸躁症,吃水溶性纖維可以使大便更加稠密,幫助控制症狀,例如腹瀉和稀便。
- 有助減重:水溶性纖維可以減緩胃排空,並透過增加飽足感來幫助調節食慾,可以防止暴飲暴食,並幫助維持健康的體重。
非水溶膳食纖維

與水溶性纖維相反, 非水溶性纖維不溶於水,且不具有黏性,如纖維素、半纖維素和木質素。非水溶性纖維含量較多的食物,吃起來口感較粗糙,以榖類及蔬菜居多,像水果的果皮及種子種皮、或是全穀類麩皮,就含有較多的非水溶性纖維。

非水溶性纖維主要功能:增加糞便體積、改善便秘
非水溶性纖維不會形成凝膠狀的水溶性纖維,而是增加糞便的體積,並將水分吸入結腸,使糞便柔軟且易於通過。
非水溶性膳食纖維食物來源
非水溶性纖維的主要食物來源為:全榖麥類食物及蔬菜,還包括小麥麩、全穀物食品如全麥麵包及糙米、豆類、果仁、蔬菜和水果 (尤其是蔬果的皮和種子) 。

非水溶膳食纖維好處:緩解便秘、增加便便體積、防大腸癌、減重

非水溶性膳食纖維有5成可以被細菌發酵,吸收水份而膨脹,能夠增加糞便體積,促進腸道蠕動,減少糞便在腸道停留的時間及糞便和腸的接觸面積,因而能可以減少便秘發生,並縮短糞便在腸道的時間,減低有害致癌物質在腸道積聚,有助於減少大腸癌的發生,避免便秘、痔瘡及憩室病的出現或惡化。
經常食用非水溶性纖維已證實以下好處:
- 緩解便秘:富含非水溶性纖維的飲食可以產生柔軟、大量的糞便,並保持排便規律。這樣,它不僅可以預防便秘,還可以幫助緩解便秘。
不過,如果連續幾天沒排便、糞便過硬,攝取非水溶性膳食纖維會造成反效果,建議先攝取水溶性的食物纖維,藉此潤滑糞便,讓大便增加水分、變得柔軟,有效幫助排便。
- 增加糞便體積:由於非水溶性纖維無法被身體消化吸收、難溶於水,因此會排出體外形成糞便。越充足的纖維可以讓便便體積增加、成型更完整。
- 控制體重:與水溶性纖維類似,非水溶性纖維會產生飽足感,防止飢餓感並幫助控制體重。

- 預防大腸癌:富含纖維的飲食可以降低痔瘡的風險。初步研究還表明,非水溶性纖維可能縮短食物殘渣停留在體內的時間,減少有毒物質與腸壁接觸,並預防大腸癌。
多攝取膳食纖維能改善便秘嗎?別忽略「多喝水」和「蛋白質」!

多攝取膳食纖維是否足以解決便秘問題呢?實際上,單純增加膳食纖維攝取並不能完全解決便秘的問題。這是因為膳食纖維和水分之間存在互相影響的關係。如果攝取過多的纖維,而水分不足,情況可能會變得更糟。因此,建議每天同時要攝取足夠的水(約 6-8 杯),才能充分發揮膳食纖維的作用。

此外,蛋白質也是身體必需的營養物質。有人可能會發現,當食用大量肉類時,糞便變得黏稠,而當食用大量蔬菜時,則可能變得較為鬆散。因此,保持飲食的均衡是重要的。蛋白質分解後的殘渣可以與纖維結合,有助於維持順暢的排便,達到「軟硬適中」的效果。
如何選擇吃水溶性或非水溶性纖維?

若是為了改善排便狀況,緩解便秘,則水溶性纖維及非水溶性纖維缺一不可,因為兩者對於通便的功能不一樣,一起補充才能擁有好的排便效果。
研究指出,水溶性可發酵纖維,如菊苣纖維,並不明顯增加排便量,也不會影響糞便的體積,因此對通便並沒有明顯的好處。高黏度的水溶性纖維能夠提供較高的保水性,有助於增加糞便的含水量和柔軟度,但相對而言,對於增加糞便的體積效果不太明顯。另一方面,非水溶性纖維,如燕麥麩和麥麩等,可能會降低糞便的含水量,使得糞便變得較硬。
若僅攝取非水溶性纖維,雖然可以增加糞便體積,但卻會減少糞便含水量,使得糞便又乾又硬,解便會費力又不舒服。若僅攝取水溶性纖維,雖然能讓糞便含水量增加,卻無法增加糞便體積,如此就難以刺激腸道產生便意,也就不容易規律排便。
攝取充足膳食纖維7大身體好處

1.改善排便、緩解便秘
研究發現,不管是水溶性纖維或非水溶性纖維,都有助於預防便秘、痔瘡,並可減少膽鹽的再吸收,還可以降低大腸癌、憩室炎(腸道息肉發炎)的風險。
2.控制血糖、避免餐後高血糖發生
水溶性纖維的膠凝作用,可降低胃排空和影響小腸轉運時間,有助於延緩葡萄糖在腸道的吸收,可避免糖尿病患者餐後高血糖的狀況產生。另外,膳食纖維也能增加飽足感,因此可以減少食物攝取量,除了控管血糖之外,也能避免肥胖的情況發生。
3.幫腸道養好菌、提升免疫力
膳食纖維可做為益生元,提供腸道益生菌的營養來源,營造腸道微生物群的豐富度跟多樣性,可以在一定程度上緩解腸躁症症狀。
4.體重控制、減肥效果
膳食纖維已證實可以增強肥胖者的減肥效果,可能是因為某些類型的纖維能增加飽足感。
5.預防心血管疾病和中風機率
研究顯示,攝取膳食纖維對於心血管疾病、中風的預防也有顯著效益,例如麥片中的β-葡聚醣,能有效降低膽固醇,進而預防心血管疾病。研究證實,食用高纖維飲食的人患心臟病的風險降低約40%。

6.降低大腸癌機率
冀便在腸道停留的時間及糞便和腸的接觸面積,可以減少便秘發生,縮短糞便在腸道的時間,有助於減少大腸癌的發生!
7.減少膽結石、腎結石風險
每日膳食纖維攝取充足,不但可以增加大腸蠕動,其中的水溶性纖維還能與膽汁結合,形成糞便排出體外,降低膽汁經由腸肝循環重新吸收回肝臟,增加肝臟利用膽固醇合成膽汁,進而降低體內膽固醇。

如何達到膳食纖維攝取量?




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