Which dishes are high in fiber? What are common high fiber vegetables?

High-fibre foods have many beneficial ingredients and can effectively prevent cancer, and high-fibre foods and low-fat foods can help prevent heart disease. Eating foods high in fiber can not only help eliminate harmful substances and waste from the body, but also**, make our body healthier. Modern medicine and nutrition have confirmed that dietary fiber can be ranked with the traditional six nutrients and called the "seventh nutrient".

Traditional fiber-rich foods include wheat bran, corn, brown rice, soybeans, oats, buckwheat, cocoon, celery, bitter gourd, fruits, etc. Although foods rich in dietary fibre have all the above benefits, they should not be eaten in a picky way. The right principles of eating are:

Reduce fat intake, increase the proportion of vegetables and fruits, and maintain a balanced nutrition.

Common food contents.

Cereals. Wheat bran: 31%.

Oatmeal: 8-9%.

Legumes: 6-15%, from most to least soybeans, green beans, broad beans, kidney beans, peas, black beans, red beans, mung beans.

Oatmeal: 5-6%.

Potatoes: 3%, potatoes, sweet potatoes, etc.

Other grains: Wheat grains, barley, corn, buckwheat flour, barley flour, sorghum rice, and black rice are listed from most to least.

Whether it's cereals, potatoes or legumes, in general, the more finely processed, the less fiber they contain.

Vegetables. Cayenne pepper (more than 40%)

Bamboo shoots (30-40%)

Fungi (dry): the highest cellulose content, of which the cellulose content of pine mushrooms is close to 50%, vegetables (more than 30%): in order from more to less: hair cabbage, shiitake mushrooms, white fungus, fungus.

Seaweed (20%)

Nuts (3-14%) are: black sesame, pine nuts, almonds, white sesame seeds, walnuts, hazelnuts, walnuts, walnuts, sunflower seeds, watermelon seeds, peanut kernels.

The rest of the products that contain more fiber are: bracken, cauliflower, spinach, pumpkin, cabbage, and rape [1].

Fruit. Dried red fruits (50%)

Followed by dried mulberries, cherries, sour dates, black dates, large dates, small dates, pomegranates, apples, and pears.

Remark. All kinds of meat, eggs, dairy products, all kinds of oils, seafood, alcoholic beverages, soft drinks are cellulose-free; All kinds of baby foods are very low in fiber.

Various tender beans and tender legumes are high-fiber foods. Although edamame has a soft texture after cooking, it does not prevent it from winning the first place in the fiber in vegetables (dietary fiber content. Tender broad beans (dietary fiber content: tender peas (the texture is more delicate and delicious, and the beans are quite crisp (, but the fiber content is really much higher than that of celery stalks.

The legendary ultra-high fiber leeks have only a fiber content.

In addition to baby beans, vegetables such as kale (spinach) (amaranth (broccoli) and other seemingly gluten-free vegetables also have a higher fiber content than celery stalks.

In general, wild vegetables have a higher fiber content than cultivated vegetables, and dark green vegetables have a higher fiber content than light-colored vegetables. For example, Chinese cabbage has a fiber content, while Chinese cabbage and rape have a strong green color. White cauliflower is, green broccoli is, and crispy lettuce only

If you talk about vegetables that are low in fiber, they are usually fruit-based vegetables, such as tomatoes (cucumbers with fiber content) (winter melon) or something.

For example: leeks. Generally, older vegetables have a higher fiber content.

Hello I am glad to answer your questions Pepper, pumpkin, cabbage, spinach, shiitake mushrooms, fungus, white fungus, etc., are rich in cellulose, and the cellulose content in the slag shed seaweed is also higher than that of Liang Cha.

1. Oats. The highly viscous soluble fiber in oatmeal slows down the digestion time in the stomach and keeps people feeling full. Oats can smooth the intestines and laxative, promote the volume of feces to become larger, increase the water, and cooperate with fiber to enhance gastrointestinal peristalsis and play a role in laxative detoxification.

Steamed oats are a great way to drink them in juice, and you can also add other ingredients such as apples and raisins when whipping them to help you with laxatives!

2. Sweet potato. Sweet potatoes are rich in dietary fiber and colloids and other stool-promoting substances, and the calories are relatively low, which is easy to make people feel full and help **. The fiber contained in sweet potatoes is soft and easy to digest, which can improve gastrointestinal peristalsis and help with bowel movements.

If sweet potatoes are eaten together with other cereals, the best effect can be achieved.

3. Konjac. Konjac is rich in dietary fiber, which can provide a large amount of glucomannan with low calorie, low fat and high fiber, which helps the human body to digest and slim down the body.