最能实现拉屎自由的食物，中国人却越吃越少了

Core Viewpoint - The article emphasizes the significant decline in dietary fiber intake among the Chinese population, highlighting its critical role in health and the need for increased consumption to prevent various health issues [5][10][34]. Dietary Fiber Intake Trends - The recommended daily intake of dietary fiber for adults is 25-30 grams, but actual consumption has decreased from 13.3 grams in 1992 to 9.9 grams in 2015, which is less than half of the recommended amount [10][13]. - Urban and rural areas have seen a convergence in dietary fiber intake, both averaging around 9.8-9.9 grams by 2015, indicating a widespread issue across demographics [14]. Sources of Dietary Fiber - Dietary fiber is primarily sourced from whole grains, fruits, vegetables, and legumes, with a notable decline in the consumption of coarse grains like corn and millet, which dropped by 84% from 1992 to 2015 [20][22]. - In 2015, urban residents obtained 38.6% of their dietary fiber from grains, while rural residents sourced 46.8%, showing a disparity in dietary structure [16]. Impact of Refined Carbohydrates - The shift towards refined carbohydrates has significantly reduced dietary fiber intake, with the market share of refined rice increasing from 67.5% in 1985 to 95% in 2013 [26][27]. - The consumption of whole grains has decreased, with daily intake of coarse grains falling from 92 grams to 14.8 grams, directly impacting fiber contribution [19][20]. Health Implications of Low Fiber Intake - Insufficient dietary fiber is linked to various health risks, including constipation, cardiovascular diseases, and type 2 diabetes, with studies indicating that increasing fiber intake can reduce overall mortality risk by 10% for every additional 10 grams consumed [34][36]. - A global study found that those in the highest fiber intake group had a 23% lower risk of all-cause mortality compared to those in the lowest group [34][36]. Recommendations for Increasing Fiber Intake - To improve dietary fiber intake, simple adjustments can be made, such as incorporating whole grains and legumes into meals, which can be done without significant effort [41]. - Despite the awareness of fiber's importance, the fast-paced lifestyle and limited food choices often hinder individuals from making healthier dietary decisions [42].