J Med Food. 2011 Sep;14(9):877-83. doi: 10.1089/jmf.2010.0215. Epub 2011 Apr 10.
Fibers vary in their physiologic effects. For example, viscous fibers may delay gastric emptying of ingested foods into the small intestine, creating a sensation of fullness; reduce blood glucose concentrations; and potentially benefit insulin sensitivity. They also improve blood cholesterol levels. Insoluble fibers are poorly absorbed and are known to improve fecal bulk and laxation and ameliorate constipation. Despite these numerous benefits, most Americans do not get enough of either kind of fiber in the diet. Some have argued that fiber-rich foods are not appetizing and therefore avoided. Raisins contain both forms of fiber and have a sweet flavor. This review provides support for consuming adequate fiber in the diet and suggests a role for raisins to help increase total dietary fiber.
纤维在生理效应上存在差异。例如，黏性纤维可能会延迟已摄入食物在小肠中的排空，从而产生饱腹感；降低血糖浓度；并可能有益于胰岛素敏感性。它们还能改善血液胆固醇水平。不溶性纤维不易被吸收，已知能增加粪便量并促进排便，从而改善便秘。尽管有这些众多益处，但大多数美国人在饮食中都没有摄入足够的这两种纤维。有人认为富含纤维的食物不可口，因此被人们所回避。葡萄干同时含有这两种纤维，且味道甘甜。本文综述支持在饮食中摄入足够的纤维，并提出了葡萄干在帮助增加膳食纤维总量方面的作用。
