Top 10 Dietary Fiber Foods, Top 10 Foods for Dietary Fiber

The top 10 dietary fiber foods are listed as follows:1. Corn. It is very high in vitamins and dietary fiber.

2. Konjac. Konjac has a dietary fiber content of 60% and is rich in carbohydrates.

It is low in calories and has a higher protein content than potatoes and sweet potatoes.

3. Dragon fruit.

Dragon fruit is rich in water-soluble dietary fiber.

4. Eggplant. Eggplant is rich in dietary fiber, and every 100 grams of eggplant can provide 3 grams of crude fiber.

At the same time, eggplant also contains solanine.

5. Oats. Its total cellulose content is 17-21%.

6. Black beans. Black beans are rich in vitamins and egg yolks.

and dietary fiber.

7. Yam. Yam is a food with a relatively high dietary fiber content.

8. Fungi. Among them, dried shiitake mushrooms are rich in dietary fiber, and the dietary fiber content in dried shiitake mushrooms is more than 12 times that of fresh shiitake mushrooms.

9. Pumpkin. It is rich in various vitamins and minerals, and it is also high in dietary fiber, which can enhance satiety.

10. Apples.

It is rich in minerals and vitamins, dietary fiber and pectin.

The top 10 dietary fiber foods are: millet, corn, oats, enoki, okra, edamame, bell peppers, shiitake mushrooms, peas, and pumpkin.

In addition, dietary fiber is mostly found in plant foods, especially some whole grains, such as millet, corn, oats, etc. Therefore, the three meals should be reasonably matched with the dietary structure.

Dietary fiber intake is gradually decreasing.

The diet of our people is mainly cereals, supplemented by vegetables and fruits, so there is no risk of dietary fiber deficiency.

However, with the improvement of living standards, the degree of food refinement is getting higher and higher, and the proportion of animal food has increased greatly.

In some large cities, the proportion of dietary fat caloric production has increased to 40% to 45% at present, while the intake of dietary fibre has decreased significantly.

The top 10 foods for dietary fiber are Houttuynia cordata, enoki, okra, edamame, porcini mushrooms, bell peppers, shiitake mushrooms, peas, and pumpkin. In fact, there are many foods with dietary fiber, so let's take a look at them below.

Sorghum black rice is an edible fungus that grows on sorghum and is highly nutritious. The content of protein, dietary fiber, vitamins, selenium and other elements is indispensable.

When it comes to dietary fiber, many people think of "celery" because when eating celery, there will be vegetable tendons, which makes people mistakenly think that it is crude fiber, which is wrong, but it does not affect the fact that celery is high in dietary fiber.

Oats are also high in dietary fiber, and many people are accustomed to taking them for breakfast, making their stomachs move in the morning and clearing the stool of the night.

Dietary fiber generally refers to polysaccharides that cannot be digested by the human stomach. The intake of dietary fiber is conducive to the improvement of obesity, constipation, arteriosclerosis, cardiovascular and cerebrovascular diseases, etc., and can protect human health.

Dietary fiber has the following six main functions.

First: the role of regulating intestinal health.

Dietary fiber can relieve constipation, promote the growth of probiotics, and is important for intestinal barrier function and immunity.

Second: the role of blood sugar regulation and type 2 diabetes prevention.

Third: the role of satiety and weight regulation.

Fourth: the role of preventing lipid metabolism disorders.

Fifth: affect the role of mineral absorption.

Sixth: the role of preventing certain cancers

Foods high in dietary fiber are coarse grains in cereals, such as corn, oats, millet and other foods, especially in bran, which contains higher dietary fiber. When eating cereals, don't process them too finely, and keep the bran to provide the body with rich dietary fiber.

Foods rich in dietary fiber are like bananas and apples in fruits, and the amount of dietary fiber is also relatively rich. In vegetables like leafy vegetables, which contain high dietary fiber, such as leeks, celery, and cabbage, crude fiber is very helpful for intestinal peristalsis.

Therefore, foods with relatively high dietary fiber content are coarse grains in cereals, leafy vegetables in vegetables, and fruits containing skin and flesh, and the content of dietary fiber will be relatively high.

First of all, dietary fiber is divided into two categories: insoluble and soluble.

1. Insoluble fiber: insoluble dietary fiber includes cellulose, part of hemicellulose, lignin, etc., which looks relatively coarse, and its main role is to promote intestinal peristalsis and prevent constipation. Vegetables such as peppers, celery, leeks, water spinach, etc., are rich in insoluble dietary fiber.

2. Soluble dietary fiber: Soluble dietary fiber refers to konjac polysaccharides, pectin and gums, etc., and the main components are storage substances and secretions in the plant cell wall, which are relatively soft. It not only contributes to the formation of stool, prevents constipation, but also has an inhibitory effect on the occurrence of cardiovascular diseases such as atherosclerosis and coronary heart disease.

Common foods such as barley, beans, carrots, citrus, flax, oats, fruits, and fungi and algae are rich in water-soluble fiber.

1. There are many foods containing dietary fiber, not only ten, among which foods with more dietary fiber include vegetables such as celery, spinach, bamboo shoots, peppers, cauliflower, etc.; Fruits such as cherries, bananas, pomegranates, apples, dragon fruit, etc.; Whole grains such as bran, corn, oats, buckwheat, etc.; It also includes some fungi such as shiitake mushrooms, fungus, etc.; legumes such as soybeans, green beans, etc.; Nuts such as peanuts, walnuts, etc. These foods are relatively common in daily life and are suitable for all kinds of people.

2. Intake of foods rich in dietary fiber can promote gastrointestinal peristalsis, increase the volume of feces, and help improve constipation. Moderate consumption of dietary fiber can also enhance satiety, reduce the body's calorie intake, and achieve the purpose of weight control. In addition, dietary fiber can bind to bile acid in the gallbladder and inhibit the absorption of bile acid, thereby reducing the concentration of cholesterol.

3. In addition to dietary fiber, the human body also needs to supplement protein, carbohydrates, fats, vitamins, minerals and other nutrients. Eating a balanced diet of nutrients can help strengthen the body, improve the body's resistance, and help maintain good health.

1. Oats. Oats contain a certain amount of high-viscosity fiber, and when these substances enter the stomach, they can delay the digestion time of the stomach and keep people feeling full. Oats are high in fiber to lubricate the intestines, which will increase the volume of feces, so they can promote the peristalsis of metabolites in the intestines, which can naturally help metabolism.

2. Yam. Yam is also a food with a relatively high fiber content, which makes it easy to produce a sense of satiety after eating. It helps to suppress appetite.

In addition, because yam is rich in dietary fiber, it can also promote gastrointestinal peristalsis, which can naturally promote bowel movements. Eating yam properly in life can adjust the digestive system of people, can prevent fat accumulation under the skin and cause obesity, and in yam also contains mucus protein, this substance can also help reduce blood sugar content, and can also promote fat metabolism when adjusting insulin.

3. Apples. Apples not only contain dietary fiber, but also a large amount of pectin, which are all helpers to promote gastrointestinal peristalsis, and can also eliminate cholesterol in the serum. Apples contain some crude fiber, which is slower to digest in the stomach and intestines, and has a stronger sense of satiety.

4. Dragon fruit. The calories of dragon fruit are very low, but the cavity and skin content of cellulose is relatively high.