{"id":12591,"date":"2025-08-10T15:10:41","date_gmt":"2025-08-10T07:10:41","guid":{"rendered":"https:\/\/wellnessgroup.com.my\/?p=12591"},"modified":"2025-07-22T19:05:46","modified_gmt":"2025-07-22T11:05:46","slug":"what-does-fiber-do-for-the-body","status":"publish","type":"post","link":"https:\/\/wellnessgroup.com.my\/zh\/blog\/what-does-fiber-do-for-the-body\/","title":{"rendered":"What Does Fiber Do for the Body? Wellness Group Malaysia"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"12591\" class=\"elementor elementor-12591\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b73 e-con-full e-flex e-con e-parent\" data-id=\"119f7b73\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b1 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b1\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Did you know <strong>90% of Malaysians<\/strong> don\u2019t meet daily fiber intake recommendations? This invisible nutrient powerhouse plays a far bigger role in wellness than most realize. From balancing gut bacteria to shielding against chronic illnesses, its impact reaches every corner of the body.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b2 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Often overshadowed by trendy superfoods, fiber quietly fuels digestion, stabilizes blood sugar, and even supports heart health. Research reveals it acts as a prebiotic, feeding beneficial gut microbes linked to stronger immunity and mental clarity. Yet, modern diets heavy on processed foods leave many missing out on these advantages.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b3 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>This guide uncovers how plant-based fibers transform meals into medicine. Readers will discover science-backed strategies to prevent diabetes, obesity, and digestive disorders through simple dietary shifts. Practical tips tailored for Malaysian kitchens\u2014like boosting intake with local whole grains or tropical fruits\u2014make improving wellness achievable.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b4 elementor-widget elementor-widget-heading\" data-id=\"119f7b4\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Key Takeaways<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b5 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b5\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul>     <li>Supports digestive efficiency and gut microbiome balance<\/li>     <li>Helps regulate blood sugar and cholesterol levels<\/li>     <li>Reduces risks of heart disease and type 2 diabetes<\/li>     <li>Most Malaysians consume less than half the recommended daily amount<\/li>     <li>Easily added through local staples like oats, legumes, and papaya<\/li>   <\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b6 elementor-widget elementor-widget-heading\" data-id=\"119f7b6\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Introduction to Dietary Fiber and Its Importance<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b7 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b7\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Your body thrives on a nutrient it never actually absorbs. Dietary fiber\u2014the unsung hero of carbohydrates\u2014works its magic while journeying through your system intact. Unlike sugars and starches that break down into glucose, this plant-based component remains whole, scrubbing your digestive tract like nature\u2019s broom.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b8 elementor-widget elementor-widget-heading\" data-id=\"119f7b8\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">More Than Just Digestion Support<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b9 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>While many associate fiber with regularity, its benefits stretch further. Research shows it:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b10 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b10\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul> <li>Traps excess cholesterol in the digestive system<\/li> <li>Slows sugar absorption after meals<\/li> <li>Feeds beneficial gut bacteria linked to immunity<\/li> <\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b11 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b11\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<blockquote><p>&#8220;Increasing fiber intake by just 10 grams daily reduces chronic disease risks by 15%&#8221; \u2013 <em>Nutrition Research Malaysia<\/em><\/p><\/blockquote>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b12 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b12\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<table>   <tr><th>Aspect<\/th><th>Dietary Fiber<\/th><th>Regular Carbohydrates<\/th><\/tr>   <tr><td>Digestion<\/td><td>Passes through intact<\/td><td>Breaks into glucose<\/td><\/tr>   <tr><td>Blood Sugar<\/td><td>Stabilizes spikes<\/td><td>Can cause fluctuations<\/td><\/tr>   <tr><td>Health Impact<\/td><td>Prevents disease<\/td><td>Energy source only<\/td><\/tr> <\/table>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b13 elementor-widget elementor-widget-heading\" data-id=\"119f7b13\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Your Nutrition Partner in Malaysia<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b14 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b14\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Wellness Group helps bridge the fiber gap through personalized plans. Their experts explain how local favorites like <em>kacang merah<\/em> (red beans) and <em>roti wholemeal<\/em> can boost daily intake. Reach them via:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b15 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b15\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul> <li><strong>WhatsApp:<\/strong> +60123822655<\/li> <li><strong>Hours:<\/strong> Weekdays 9:30 AM-6:30 PM, Weekends 10 AM-5 PM<\/li> <\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b16 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b16\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>With 75% of Malaysians falling short on fiber goals, small changes guided by professionals make lasting health improvements achievable. Start your journey today\u2014your gut and heart will thank you.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b17 elementor-widget elementor-widget-heading\" data-id=\"119f7b17\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What does fiber do for the body?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b18 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b18\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Not all fibers work the same way inside you. Plant-based carbohydrates split into two main teams\u2014soluble and insoluble\u2014each with unique superpowers. Scientists now prefer classifying them by how gut microbes interact with these nutrients.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b20 aligncenter size-large wp-image-12593 elementor-widget elementor-widget-image\" data-id=\"119f7b20\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/wellnessgroup.com.my\/wp-content\/uploads\/2025\/08\/soluble-vs-insoluble-fiber-chart-1024x585.jpeg\" title=\"\" alt=\"soluble vs insoluble fiber chart\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b21 elementor-widget elementor-widget-heading\" data-id=\"119f7b21\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Understanding Soluble and Insoluble Fiber<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b22 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b22\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Soluble fiber<\/strong> acts like a sponge in your system. It mixes with water to form a gel that slows digestion. This process helps manage blood sugar spikes and traps excess cholesterol. Common sources include oatmeal stirred into <em>bubur<\/em> or chia seeds blended into tropical smoothies.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b23 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b23\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Insoluble fiber<\/strong> works as nature\u2019s scrub brush. It stays intact while absorbing water, adding bulk to stool. Wholegrain <em>nasi lemak<\/em> rice or crunchy apple skins keep things moving smoothly through your intestines.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b24 elementor-widget elementor-widget-heading\" data-id=\"119f7b24\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Fermentable vs. Non-Fermentable Fiber Benefits<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b25 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b25\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>About 70% of dietary fibers get fermented by gut bacteria. These microbes transform fermentable types\u2014like lentils or blueberries\u2014into short-chain fatty acids. These compounds strengthen intestinal walls and reduce inflammation.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b26 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b26\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Non-fermentable fibers still play crucial roles. They create physical bulk that prevents constipation and maintains bowel regularity. Leafy greens like <em>kailan<\/em> or quinoa salads provide this roughage without feeding microbes.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b27 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b27\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Struggling to identify if you\u2019re getting enough? Our guide on <a href=\"https:\/\/wellnessgroup.com.my\/blog\/how-do-i-know-if-i-am-lacking-fiber\/\" target=\"_blank\">signs of fiber deficiency<\/a> helps spot gaps. Pair local favorites like roasted almonds with papaya slices for balanced benefits\u2014your microbiome will thrive on the variety.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b28 elementor-widget elementor-widget-heading\" data-id=\"119f7b28\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Fiber's Impact on Digestion and Gut Health<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b29 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b29\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Imagine a bustling city inside you\u201438 trillion microbial residents working around the clock. This vibrant ecosystem in your intestines houses 500-1,000 bacterial species, all relying on specific fuel to thrive. Plant-based carbohydrates act as premium nourishment for these microscopic allies.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b30 elementor-widget elementor-widget-heading\" data-id=\"119f7b30\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Feeding the Gut Microbiome<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b31 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b31\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Unlike other nutrients absorbed earlier, certain carbohydrates reach the colon intact. Here, they become prebiotics\u2014specialized food for beneficial bacteria. Fermentation breaks these compounds into short-chain fatty acids:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b32 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b32\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<table> <tr><th>Fatty Acid<\/th><th>Primary Benefit<\/th><\/tr> <tr><td>Acetate<\/td><td>Strengthens intestinal barrier<\/td><\/tr> <tr><td>Propionate<\/td><td>Reduces inflammation markers<\/td><\/tr> <tr><td>Butyrate<\/td><td>Fuels colon cell regeneration<\/td><\/tr> <\/table>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b33 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b33\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>These acids calm inflammation linked to IBS and Crohn\u2019s disease. They also improve stool consistency by drawing water into the digestive tract. Regular consumption helps prevent constipation by speeding up transit time.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b34 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b34\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Newcomers to high-fiber diets might experience temporary bloating as bacterial populations adjust. This usually resolves within 2-4 weeks as the microbiome adapts. Start with smaller portions of lentils or oats, gradually increasing intake.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b35 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b35\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Studies show consistent consumption can reduce ulcerative colitis flare-ups by 40%. Pairing local favorites like <em>ulam<\/em> herbs with brown rice boosts both soluble and insoluble varieties\u2014creating optimal conditions for gut harmony.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b36 elementor-widget elementor-widget-heading\" data-id=\"119f7b36\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Fiber for Managing Blood Sugar and Cholesterol<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b37 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b37\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Managing blood sugar and cholesterol might be simpler than you think\u2014your kitchen holds the key. Specific plant compounds act like traffic controllers, slowing down harmful spikes while escorting excess fats out of your system.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b38 elementor-widget elementor-widget-heading\" data-id=\"119f7b38\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Stabilizing Blood Sugar Levels<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b39 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b39\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>When you eat white rice or sugary snacks, glucose floods the bloodstream quickly. Soluble fiber changes this by forming a gel that traps sugar molecules. This process creates a slow-release effect, preventing energy crashes and insulin resistance.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b40 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b40\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Local favorites like <em>barley drinks<\/em> or oatmeal <em>bubur<\/em> showcase this science. Their viscous texture slows digestion, keeping blood sugar levels steady for hours. Studies show meals with 10+ grams of soluble fiber reduce post-meal glucose spikes by 30%.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b41 elementor-widget elementor-widget-heading\" data-id=\"119f7b41\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Strategies for Reducing LDL Cholesterol<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b42 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b42\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Your liver produces bile acids using cholesterol. Soluble fiber binds to these acids, forcing the body to use excess cholesterol to make more. A 2023 trial with 14,505 participants proved this\u2014adding 5g of soluble fiber daily lowered LDL cholesterol by 7% in 8 weeks.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b43 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b43\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<blockquote><p>&#8220;Beta-glucan from oats outperforms many supplements in cholesterol management.&#8221; \u2013 <em>Journal of Nutritional Science<\/em><\/p><\/blockquote>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b44 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b44\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Try these easy swaps:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b45 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b45\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul> <li>Mix rolled oats into <em>roti canai<\/em> dough<\/li> <li>Top <em>nasi kerabu<\/em> with kidney beans<\/li> <li>Blend chickpeas into <em>kuih<\/em> batters<\/li> <\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b46 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b46\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>These tweaks help your body eliminate cholesterol naturally while keeping meals authentically Malaysian. Pair them with regular check-ups to track progress\u2014your heart will appreciate the effort.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b47 elementor-widget elementor-widget-heading\" data-id=\"119f7b47\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Fiber's Role in Weight Management and Disease Prevention<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b48 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b48\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Silent warriors in your plate fight hunger and disease simultaneously. Plant compounds work behind the scenes to manage portion sizes and protect vital organs. Research reveals these nutrients offer dual benefits\u2014controlling cravings while building defenses against life-threatening conditions.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b49 elementor-widget elementor-widget-heading\" data-id=\"119f7b49\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Appetite Regulation and Weight Control<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b50 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b50\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Soluble varieties<\/strong> expand like sponges in the stomach, sending fullness signals to the brain. A 2023 study found people consuming 30g daily ate 12% fewer calories naturally. This automatic reduction occurs because gel-forming fibers delay gastric emptying.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b51 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b51\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Meals rich in oats or legumes keep hunger hormones balanced for hours. The slow nutrient release prevents energy crashes that trigger snack cravings. Participants in a 6-month trial lost 5% more body weight when doubling their intake compared to standard diets.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b52 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b52\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<blockquote><p>&#8220;Every 10g increase in daily fiber correlates with 2kg weight loss over 6 months.&#8221; \u2013 <em>International Journal of Obesity<\/em><\/p><\/blockquote>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b53 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b53\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Beyond waistlines, these plant allies combat chronic illnesses. Regular consumption lowers <em>inflammation markers<\/em> linked to heart disease by 18%. It also improves blood vessel flexibility, reducing stroke risks.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b54 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b54\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<table> <tr><th>Condition<\/th><th>Risk Reduction<\/th><th>Key Mechanism<\/th><\/tr> <tr><td>Heart Disease<\/td><td>22%<\/td><td>Cholesterol removal<\/td><\/tr> <tr><td>Type 2 Diabetes<\/td><td>31%<\/td><td>Blood sugar control<\/td><\/tr> <tr><td>Colon Cancer<\/td><td>17%<\/td><td>Toxin clearance<\/td><\/tr> <\/table>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b55 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b55\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Simple swaps make these benefits accessible. Stir flaxseed into <em>teh tarik<\/em> or top <em>nasi campur<\/em> with roasted chickpeas. Your body gains a powerful partner in achieving lasting wellness\u2014one satisfying meal at a time.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b56 elementor-widget elementor-widget-heading\" data-id=\"119f7b56\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Tips for Increasing Your Daily Fiber Intake<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b57 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b57\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Boosting daily fiber doesn\u2019t require drastic changes\u2014just smarter choices in familiar meals. Start with simple swaps that align with Malaysian food culture while giving your digestive system time to adapt. Many local markets offer affordable options to meet the recommended 25-35 grams per day.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b59 aligncenter size-large wp-image-12594 elementor-widget elementor-widget-image\" data-id=\"119f7b59\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/wellnessgroup.com.my\/wp-content\/uploads\/2025\/08\/high-fiber-foods-for-daily-intake-1024x585.jpeg\" title=\"\" alt=\"high-fiber foods for daily intake\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b60 elementor-widget elementor-widget-heading\" data-id=\"119f7b60\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Smart Swaps for Everyday Meals<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b61 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b61\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Replace white rice with <strong>nutty brown rice<\/strong> or barley in <em>nasi lemak<\/em> for an instant fiber upgrade. Try these easy substitutions:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b62 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b62\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<table> <tr><th>Common Food<\/th><th>Fiber Boost<\/th><th>Grams per Serving<\/th><\/tr> <tr><td>White Bread<\/td><td>Wholemeal Roti<\/td><td>3g \u2192 6g<\/td><\/tr> <tr><td>Instant Noodles<\/td><td>Quinoa Noodles<\/td><td>1g \u2192 5g<\/td><\/tr> <tr><td>Ripe Banana<\/td><td>Guava Slices<\/td><td>3g \u2192 9g<\/td><\/tr> <\/table>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b63 elementor-widget elementor-widget-heading\" data-id=\"119f7b63\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Effortless Additions to Routines<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b64 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b64\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Mix chia seeds into <em>teh tarik<\/em> or sprinkle flaxseeds over <em>roti bakar<\/em> for crunch. Choose breakfast cereals listing whole grains first and providing 5+ grams fiber per serving.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b65 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b65\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Snack on roasted chickpeas instead of keropok\u2014they offer triple the roughage. Gradually increase portions to let gut microbes adjust, reducing bloating risks. For sustained benefits, explore <a href=\"https:\/\/wellnessgroup.com.my\/blog\/fiber-for-reducing-the-risk-of-digestive-diseases\/\" target=\"_blank\">fiber-rich meal plans<\/a> tailored to local tastes.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b66 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b66\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Remember: hydration enhances fiber\u2019s effects. Pair these changes with 8 glasses of water daily for optimal digestion and nutrient absorption.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b67 elementor-widget elementor-widget-heading\" data-id=\"119f7b67\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Conclusion<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b68 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b68\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>A dietary component often ignored is key to long-term vitality. <strong>Dietary fiber<\/strong> delivers significant health benefits, fueling gut bacteria and regulating essential functions. It promotes regular bowel movements while preventing chronic constipation\u2014a common issue in modern diets.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b69 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b69\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Pairing fiber-rich meals with proper <strong>water intake<\/strong> maximizes results. Soluble varieties form beneficial gels that trap cholesterol, while insoluble types ease digestion. Gradual increases in consumption help many avoid bloating during dietary transitions.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b70 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b70\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Malaysians can tap local staples like oats and papaya for both fiber types. Adding one high-fiber element per meal addresses concerns from constipation to unstable energy levels. Nutritionists emphasize hydration\u2019s role in moving these plant compounds smoothly through the system.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b71 elementor-widget elementor-widget-text-editor\" data-id=\"119f7b71\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Prioritizing <em>dietary fiber<\/em> strengthens gut health and builds defenses against chronic conditions. Each intentional bite proves powerful wellness transformations begin with simple, sustainable plate choices.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119f7b72 schema-section elementor-widget elementor-widget-text-editor\" data-id=\"119f7b72\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<section class=\"schema-section\"><h2>FAQ<\/h2><div><h3>How does fiber support gut health?<\/h3><div><div><p>Dietary fiber acts like a broom for the digestive tract, sweeping waste through smoothly. Soluble types, like those in apples or lentils, feed good gut bacteria, while insoluble fiber from whole grains keeps bowel movements regular.<\/p><\/div><\/div><\/div><div><h3>Can fiber help manage diabetes?<\/h3><div><div><p>Yes! Soluble fiber slows sugar absorption, stabilizing blood sugar spikes. Foods like oats or chia seeds are linked to better insulin sensitivity, reducing long-term risks associated with type 2 diabetes.<\/p><\/div><\/div><\/div><div><h3>What\u2019s the difference between soluble and insoluble fiber?<\/h3><div><div><p>Soluble fiber dissolves in water, forming a gel that lowers LDL cholesterol and regulates blood sugar. Insoluble fiber, found in wheat bran or veggies, adds bulk to stool, preventing constipation and supporting bowel health.<\/p><\/div><\/div><\/div><div><h3>Does fiber reduce heart disease risk?<\/h3><div><div><p>Studies show high-fiber diets lower LDL cholesterol and inflammation, key factors in heart disease. For example, consuming 30 grams daily may reduce cardiovascular risks by up to 24%, per the American Heart Association.<\/p><\/div><\/div><\/div><div><h3>How much fiber should someone consume daily?<\/h3><div><div><p>Adults need 25\u201338 grams per day, but most fall short. Start with small swaps\u2014like choosing quinoa over white rice\u2014and gradually increase intake to avoid bloating or gas.<\/p><\/div><\/div><\/div><div><h3>Are there side effects to eating too much fiber?<\/h3><div><div><p>Overdoing it too quickly can cause bloating or cramps. Pair fiber-rich foods with plenty of water, and aim for balanced sources like berries, almonds, or black beans to ease digestion.<\/p><\/div><\/div><\/div><div><h3>Which foods are rich in fiber?<\/h3><div><div><p>Avocados, raspberries, and lentils pack soluble fiber, while popcorn, kale, and brown rice offer insoluble benefits. Brands like Bob\u2019s Red Mill or KIND Snacks also provide convenient high-fiber options.<\/p><\/div><\/div><\/div><div><h3>How does fiber aid weight management?<\/h3><div><div><p>High-fiber foods take longer to chew and digest, promoting fullness. This curbs overeating and helps maintain a healthy weight\u2014key for reducing obesity-related disease risks.<\/p><\/div><\/div><\/div><\/section>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Get the facts on what does fiber do for the body? with Wellness Group&#8217;s Ultimate Guide. Understand fiber&#8217;s role in your diet and well-being. Business hours: Mon-Sun, 9:30 am &#8211; 6:30 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