Which foods contain fiber, and what are the fiber foods

Increasing your fibre intake is easy to do by eating more whole grains, fruits and fresh vegetables. Foods with high fiber content mainly include grains, legumes, vegetables, fruits, etc., while meat, eggs, fish, and milk have very little fiber content. 1. Grains rich in fiber include rice, wheat, corn, wheat bran, coarse processed cereals, popcorn, etc.

2. Beans are rich in fiber, including soybeans, red beans, mung beans, broad beans, green beans, etc. 3. Vegetables rich in fiber include greens, spinach, rape, cabbage, celery, sweet potatoes, yams, potatoes, radish, tomatoes, cucumbers, etc. 4. Fruits include apples, ploughs, peaches, apricots, dates, oranges, oranges, bananas, hawthorns, bayberry, plums, grapes, watermelons, figs, kiwifruit, etc.

Although celery and fiber cannot be absorbed by the human body, they have a good effect on clearing the intestines, so they have become one of the six major nutrients recommended by nutritionists and are suitable for IBS patients. The fibre content of common foods is as follows: Wheat bran:

31% Grains: 4-10%, in descending order of wheat grains, barley, corn, buckwheat flour, barley flour, sorghum rice, black rice. Oatmeal:

8-9%；Oatmeal: 5-6% Potatoes such as potatoes and sweet potatoes have a fiber content of about 3%. Legumes:

6-15%, from most to least soybeans, green beans, broad beans, kidney beans, peas, black beans, red beans, mung beans Whether cereals, potatoes or legumes, in general, the more finely processed, the less cellulose content. Vegetables: bamboo shoots have the highest content, with a fiber content of 30-40% in dried bamboo shoots and more than 40% in chili peppers.

The rest contain more cellulose are: bracken, cauliflower, spinach, pumpkin, cabbage, rape fungi (dry): the highest cellulose content, of which the cellulose content of pine mushrooms is close to 50%, and more than 30% are arranged from more to less

Hair cabbage, shiitake mushrooms, white fungus, fungus. In addition, nori also has a higher fiber content, reaching 20% nuts: 3-14%.

More than 10% are: black sesame, pine nuts, almonds; Less than 10% are white sesame, walnuts, hazelnuts, walnuts, sunflower seeds, watermelon seeds, peanut kernels Fruits: the most abundant is dried red fruits, with a cellulose content of nearly 50%, followed by dried mulberries, cherries, sour dates, black dates, large dates, small dates, pomegranates, apples, and pears.

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.

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 moisture, and cooperate with fiber to enhance gastrointestinal peristalsis and play a laxative and detoxifying role.

Steamed oats are a good choice to drink as a drink, and other ingredients such as apples and raisins can also be added when whipped, which is nutritious and can help laxatives!

2. Yam. Yam is rich in fiber, which is easy to make people feel full and suppress appetite, and rich dietary fiber can also promote gastrointestinal peristalsis and promote bowel movements. Yam regulates the digestive system, reduces subcutaneous fat deposits, prevents obesity, and increases immune function.

Yam is rich in mucus protein, which can effectively lower blood sugar and indirectly regulate insulin levels in the body. The porridge made of yam can also solve the problem of constipation, and it is a nutritionally balanced ingredient. The detoxification effect of yam is best when eaten raw, and the peeled white yam and pineapple can be cut into small pieces and beaten together into juice to drink, which has the function of strengthening the stomach and intestines.

3. Apples. Apples contain dietary fiber and pectin, which are conducive to gastrointestinal peristalsis and clear serum cholesterol. The calcium in apples contributes to the metabolism of excess salt in the body and eliminates edema.

At the same time, apples are rich in potassium, which can relieve edema caused by excessive sodium intake, and also has a diuretic effect. People who eat apples regularly have about 20% lower cholesterol levels than people who don't eat apples regularly. At the same time, apples also contain more crude fiber, which is slower to digest in the stomach and has a feeling of satiety, so it can be **.

4. Celery. Celery has a very low caloric value, and most of the plant fiber it contains is insoluble fiber, so it is easy to make people feel full, and it is also very helpful for promoting gastrointestinal motility. It has also been found that in addition to being rich in water and fiber, celery also contains a chemical that can accelerate the breakdown and disappearance of fat.

The process of chewing celery can move the facial muscles and have a slimming effect.

5. 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.

6. Brown rice. Brown rice is a whole rice with a base chain, which retains rice bran and is rich in fiber, which has the effect of water absorption, liposuction and considerable satiety, which can relieve the intestines and facilitate detoxification. A bowl of brown rice porridge or a cup of brown rice soy milk for breakfast every day is a good way to detoxify.

In addition, brown rice has a lower glycemic index than white rice, which can enhance satiety, help control appetite, and help obese people**. Stove Hall.