水溶性纖維

主要益處

⭐️ 增加飽足感、助於體重管理 (午後點心時間)¹Joanne L. Slavin (2005). Dietary fiber and body weight. Nutrition, 21(3), 411–418.

因為膠狀纖維可延長胃排空時間，使用餐後飽足感增加
有助於減少整體熱量攝取，對體重控制或減重計畫具正面影響

水溶性纖維在胃腸中吸水膨脹、形成高黏稠度膠體
延緩胃排空並增加飽足感，能有效降低餐後總熱量攝取
長期下來有助於整體體脂 —— 特別是對易堆積在腹部的內臟脂肪的減少

調節血糖反應 (餐前 30 分)²David J. A. Jenkins, Cyril W. C. Kendall, Livia S. A. Augustin, Sandra Mitchell, Sandhya Sahye-Pudaruth, Sonia Blanco Mejia, Laura Chiavaroli, Arash Mirrahimi, Christopher Ireland, Balachandran Bashyam, Edward Vidgen, Russell J. de Souza, John L. Sievenpiper, Judy Coveney, Lawrence A. Leiter, Robert G. Josse (2000). Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in type 2 diabetes mellitus. Archives of Internal Medicine, 160(5), 1009–1017.

水溶性纖維在消化道中形成黏稠膠狀物
可減緩碳水化合物的分解與吸收
從而使餐後血糖上升趨緩，有助於穩定血糖控制

改善胰島素敏感度、減少脂肪分佈異常³Martin O. Weickert, Andreas F. H. Pfeiffer (2018). Impact of dietary fiber consumption on insulin resistance and the prevention of type 2 diabetes. Journal of Nutrition, 148(1), 7–12.

水溶性纖維可穩定血糖、降低胰島素尖峰，進而改善胰島素敏感度
胰島素敏感度提升後，身體更傾向於將脂肪儲存於皮下而非腹腔內，減少內臟脂肪沈積的風險

降低血中膽固醇 (與主餐同時攝取)⁴L. Brown, B. Rosner, W. W. Willett, F. M. Sacks (1999). Cholesterol-lowering effects of dietary fiber: a meta-analysis. The American Journal of Clinical Nutrition, 69(1), 30–42.

水溶性纖維可與膽汁酸結合，促進其排出
因肝臟需要動用更多膽固醇來合成新的膽汁酸
進而降低血中低密度脂蛋白（LDL）膽固醇濃度

⭐️ 促進腸道健康 (睡前)⁵Joanne L. Slavin (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), 1417–1435.

在大腸中，水溶性纖維被益生菌發酵
水溶性纖維會被腸道微生物分解成
乙酸 (acetate)、丙酸 (propionate) 、丁酸 (butyrate) 等短鏈脂肪酸 (SCFAs)
不僅提供腸道上皮細胞能量
還有助於抑制病原菌生長、減少發炎反應

這些 SCFAs 還可透過活化 AMP-activated protein kinase（AMPK）途徑
抑制肝臟與脂肪組織的脂肪合成，並提升脂肪氧化率，有助降低內臟脂肪累積⁶Emanuel E. Canfora, Johan W. Jocken, Ellen E. Blaak (2015). Short‐chain fatty acids in control of body weight and insulin sensitivity. Nature Reviews Endocrinology, 11(10), 577–591

改善排便⁷James W. Anderson, Pat Baird, Richard H. Davis Jr., Stefanie Ferreri, Mary Knudtson, Ashraf Koraym, Valerie Waters, Christine L. Williams (2009). Health benefits of dietary fiber. Nutrition Reviews, 67(4), 188–205.

雖然水溶性纖維不像不溶性纖維那樣大幅增加糞便體積
但它的膠狀質地可以軟化糞便並促進腸道蠕動，對緩解輕度便秘亦有幫助

有助於礦物質吸收⁸Charles Coudray, Jean Claude Tressol, Elyett Gueux, Yves Rayssiguier (2003). Effects of inulin-type fructans of different chain length and type of branching on intestinal absorption and balance of calcium and magnesium in rats. European Journal of Nutrition, 42(2), 91–98.

某些水溶性纖維 (如：菊粉) 在發酵過程中產酸，可降低腸腔 pH 值
促進礦物質 (鈣、鎂等) 在結腸的溶解與吸收

攝取範例

1. 早餐前 30 分鐘：約 5 公克菊粉溶於無糖優格或無糖飲料中
2. 餐中：約 3 公克洋車前子殼加入沙拉或湯品
3. 午後點心：約 5 公克菊粉溶於無糖優格或無糖飲料中
4. 睡前：半份水果＋約 2 公克燕麥纖維

Last Updated on 2025/05/07 by A1go

References

• 1
  Joanne L. Slavin (2005). Dietary fiber and body weight. Nutrition, 21(3), 411–418.
• 2
  David J. A. Jenkins, Cyril W. C. Kendall, Livia S. A. Augustin, Sandra Mitchell, Sandhya Sahye-Pudaruth, Sonia Blanco Mejia, Laura Chiavaroli, Arash Mirrahimi, Christopher Ireland, Balachandran Bashyam, Edward Vidgen, Russell J. de Souza, John L. Sievenpiper, Judy Coveney, Lawrence A. Leiter, Robert G. Josse (2000). Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in type 2 diabetes mellitus. Archives of Internal Medicine, 160(5), 1009–1017.
• 3
  Martin O. Weickert, Andreas F. H. Pfeiffer (2018). Impact of dietary fiber consumption on insulin resistance and the prevention of type 2 diabetes. Journal of Nutrition, 148(1), 7–12.
• 4
  L. Brown, B. Rosner, W. W. Willett, F. M. Sacks (1999). Cholesterol-lowering effects of dietary fiber: a meta-analysis. The American Journal of Clinical Nutrition, 69(1), 30–42.
• 5
  Joanne L. Slavin (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), 1417–1435.
• 6
  Emanuel E. Canfora, Johan W. Jocken, Ellen E. Blaak (2015). Short‐chain fatty acids in control of body weight and insulin sensitivity. Nature Reviews Endocrinology, 11(10), 577–591
• 7
  James W. Anderson, Pat Baird, Richard H. Davis Jr., Stefanie Ferreri, Mary Knudtson, Ashraf Koraym, Valerie Waters, Christine L. Williams (2009). Health benefits of dietary fiber. Nutrition Reviews, 67(4), 188–205.
• 8
  Charles Coudray, Jean Claude Tressol, Elyett Gueux, Yves Rayssiguier (2003). Effects of inulin-type fructans of different chain length and type of branching on intestinal absorption and balance of calcium and magnesium in rats. European Journal of Nutrition, 42(2), 91–98.