最能实现拉屎自由的食物，中国人却越吃越少了

Group 1 - The core issue highlighted is the significant deficiency of dietary fiber in the Chinese diet, which has been declining since 1982, leading to various health problems [4][5][9] - The recommended daily intake of dietary fiber for adults is 25-30 grams, but the average intake has dropped from 13.3 grams in 1992 to 9.9 grams in 2015, which is less than half of the recommended amount [6][9] - The primary sources of dietary fiber in China are grains (43.4%) and vegetables (36.2%), with fruits contributing only 4.5% [10][13] Group 2 - The decline in dietary fiber intake is attributed to the increased consumption of refined grains, with the average daily grain intake dropping from 498 grams in 1982 to 281.1 grams in 2015 [17][21] - The consumption of coarse grains has decreased dramatically, with an 84% reduction in intake from 92 grams to 14.8 grams during the same period [18][21] - The shift towards a diet higher in meat and refined carbohydrates has led to a decrease in dietary fiber, as refined grains have a lower fiber density compared to whole grains [22][24] Group 3 - Dietary fiber is crucial for maintaining metabolic balance and preventing health issues such as constipation, cardiovascular diseases, and type 2 diabetes [27][28] - Studies indicate that increasing dietary fiber intake can significantly reduce all-cause mortality risk by 10% for every additional 10 grams consumed daily [28][29] - High-fiber foods include whole grains, legumes, and certain traditional ingredients, which can be incorporated into daily meals to improve fiber intake [28][29]