What are the dietary fiber foods that are recommended

Dietary fiber is a carbohydrate that cannot be digested by the human body, and can be divided into two basic types in order to be dissolved in water: water-soluble fiber and insoluble fiber. Cellulose, hemicellulose and lignin are three common insoluble fibers that are found in plant cell walls. Pectin and gum are water-soluble fibers that exist in non-fibrous substances in nature.

Common foods such as barley, beans, carrots, citrus, flax, oats and oat bran are rich in water-soluble fiber, which can slow down digestion and excrete cholesterol the fastest, so it can control blood sugar and cholesterol above the ideal level, and can also help diabetics lower insulin and triglycerides.

Insoluble fibers include cellulose, lignin, and some hemifibers as well as wheat bran, corn bran, celery, fruit peels, and root vegetables from food. Insoluble fibre can reduce the risk of bowel cancer, prevent constipation and diverticulitis by absorbing toxic substances from food, and reduce the excretion of toxins by bacteria in the digestive tract. Most plants contain both water-soluble and insoluble fiber, so eating a balanced diet with water-soluble and insoluble fiber can provide different benefits.

Coarse grains, especially white lentils, red beans, mung beans and other miscellaneous legumes, green beans, okra, kale, eggplant and other vegetables, mushrooms, kelp, konjac, sweet potatoes and other contents are also very good.

Hello, dietary fiber refers to those food components that cannot be digested and absorbed by the human body, mainly stored in plant foods, common dietary fiber** includes the following types of foods:1Whole grains:

Such as brown rice, oats, corn, wheat, millet, etc. 2.Legumes and their products:

Such as soybeans, soybeans, tofu, soy milk, broad beans, mung beans, etc. 3.Vegetable foods:

Such as spinach, celery, broccoli, cabbage, eggplant, carrots, cauliflower, pumpkin, potatoes, tomatoes, etc. 4.Fruits:

Such as apples, bananas, grapes, strawberries, pears, blueberries, kiwis, oranges, etc. 5.Nut foods:

Such as walnuts, almonds, cashews, peanuts, hazelnuts, etc. 6.Seaweed Food:

Such as seaweed, kelp, wakame, jellyfish, etc. It is recommended that people consume various types of dietary fiber in their daily diet in moderation to promote intestinal peristalsis, increase satiety, reduce cholesterol and blood sugar, and prevent chronic diseases such as bowel cancer. It should be noted that excessive intake of dietary fiber may cause abdominal distension, diarrhea and other uncomfortable symptoms, so the intake should be gradually increased, and it is recommended to consume about 25-30 grams of dietary fiber per day.

Foods rich in dietary fiber include: bamboo shoots, sweet potatoes, celery, eggplant, burdock, etc., green leafy vegetables, and beans are also rich in dietary fiber.

Eating more foods containing dietary fiber can increase the peristalsis of the large intestine and help the body digest food. Please follow me to find out.

01 Bamboo shoots.

Bamboo shoots are rich in protein, amino acids, fats, sugars, calcium, phosphorus, iron, carotene, vitamins B1, B2, and C. Each 100g of fresh bamboo shoots contains dry matter, protein, carbohydrates, cellulose, fat, calcium, phosphorus, 56mg, iron, multivitamins and carotene, which is more than twice as high as that of Chinese cabbage.

02 Sweet potatoes.

Sweet potatoes are rich in dietary fiber, protein, fat, polysaccharides, phosphorus, calcium, potassium, carotene, vitamin A, vitamin C, vitamin E, vitamin B1, vitamin B2 and 8 amino acids.

According to scientists, its protein content is more than 7 times that of rice; The content of carotene is twice that of carrots; The amount of vitamin A is 100 times higher than that of potatoes; The content of sugar, calcium, vitamin B1 and vitamin B2 is higher than that of rice and flour. Each 100g of fresh potato cubes contains carbohydrates, fat, phosphorus 20mg, calcium 18mg, iron.

03 Celery.

The dietary fiber content of celery is also one of the best. It is rich in more than 20 kinds of nutrients such as protein, carbohydrates, dietary fiber, vitamins calcium, phosphorus, iron, and sodium. The protein and phosphorus content is 1 times higher than that of melons, and the iron content is 20 times higher than that of tomatoes.

04 Eggplant.

Eggplant is high in dietary fiber, and eggplant is rich in nutrients, containing protein, fat, carbohydrates, vitamins, calcium, phosphorus, iron and other nutrients. Eggplant contains a high level of vitamin P, containing 750 mg of vitamin P per 100 grams. It can enhance the adhesion between human cells, enhance the elasticity of capillaries, reduce fragility and permeability, and prevent microvascular rupture and bleeding.

05 Burdock.

In addition to being rich in dietary fiber, it also contains inulin, cellulose, protein, calcium, phosphorus, iron and other vitamins and minerals needed by the human body, of which the carotene content is 150 times higher than that of carrots, and the content of protein and calcium is the first in rhizomes. Burdock root contains inulin and volatile oils, burdock acid, a variety of polyphenols and aldehydes, and is rich in cellulose and amino acids.