For foods with high dietary fiber, fiber is a supporting cell in organisms. Fiber plays an important role in human body and can prevent diseases. Foods high in dietary fiber are always inseparable from vegetables. Eat more vegetables to supplement dietary fiber. Learn about foods high in dietary fiber.
Foods high in dietary fiber 1 Category I-algae
Seaweed belongs to water-soluble dietary fiber, which is rich in alginate, cellulose, vitamins and minerals, and the content of soluble polysaccharide is quite high, so it is a high-quality raw material for extracting high-activity dietary fiber.
Seaweed foods include laver, kelp and Undaria pinnatifida.
The second category-grain
Whole grains are the best source of cellulose. Among them, wheat bran has the highest cellulose content. You heard me right. It is "wheat bran" used as feed years ago. Its dietary fiber content reached 3 1%. Simply put, eating 100g wheat bran can supplement the fiber needed by human body in one day.
Five kinds of food include: Coix seed, oat, rye, black rice, soybean and so on.
The third category-fungi
Mushrooms contain not only insoluble dietary fiber, but also soluble dietary fiber, such as some plant gums, which can promote the ecological health of intestinal flora. Mushrooms are also rich in amino acids, belonging to high-quality protein.
Fungal foods include: mushrooms, shiitake mushrooms, Flammulina velutipes, Tricholoma, etc.
The fourth category-root vegetables
Root vegetables are mainly rich in inorganic salts such as starch, calcium, phosphorus and iron, and some are rich in carotene.
Root vegetables include carrots, potatoes, yam, yam and so on.
The fifth category-fruits and vegetables
Fruits and vegetables are mainly leafy vegetables and fruit foods. The vitamin content in leaves of the same vegetable is generally higher than that in stems. Although fruit also contains high dietary fiber, attention should be paid to the calories and sugar of fruit when eating.
Leaf vegetables mainly include spinach, rape, lettuce and so on.
High dietary fiber food 2 1, celery
Celery is an Umbelliferae plant with many varieties. It has a long history and a large planting area in China. It is one of the vegetables that people in China often eat, and it is rich in carotene, B vitamins, calcium, phosphorus, protein, carbohydrates, iron, sodium and so on.
2, leeks
Leek, a perennial herb of Liliaceae, has a particularly strong smell, its roots are horizontally distributed, with narrow conical bulbs and clustered bulbs; Squamous skin is yellowish brown, reticulate and fibrous; .
3. Hemerocallis
Day lily, also known as day lily, day lily and girl without worry, is a perennial herb of Liliaceae, with fleshy roots and spindle-shaped middle and lower parts. Scapes vary in length, pedicels are short, and there are many flowers, including light yellow, orange red and deep purple; Oval, flowering and fruiting period is May-September.
4. Toona sinensis
Toona sinensis, also known as Toona sinensis bud and Toona sinensis head, is also known as spring seedling in Anhui. The root has two layers of bark, also called white bark of Toona sinensis. Originated in China, widely distributed in the north and south of the Yangtze River, belonging to Meliaceae.
What fruits are there in crude fiber food?
There are many fruits containing crude fiber, which mainly means that each100g of fruit contains more than 2g of crude fiber, which is called crude fiber food.
Crude fiber fruits include persimmon, olive, strawberry, jujube, chestnut, apple, pineapple, pear, grape, apricot, walnut and hawthorn. Among them, walnut has high crude fiber content, which is beneficial to gastrointestinal peristalsis and human health.
The main consumers of crude fiber food should be adults and the elderly, who suffer from obesity, hyperlipidemia and diabetes due to the pressure of work and life and physiological reasons. But you should also pay attention when eating. The recommended intake of crude fiber in nutrition is 20-35g per person per day. Eating more will reduce the utilization rate of other nutrients.
Beans belonging to crude fiber are: oats, cassava, sweet potatoes, arrowheads, peas, cowpeas, corn, millet, sorghum, buckwheat, broad beans, red dates, chestnuts, walnuts, peanuts and other miscellaneous grains.
The fungi belonging to crude fiber are: mushrooms, auricularia auricula, mushrooms, Flammulina velutipes and so on. And some coarse grains and the like.
The efficacy of crude fiber food:
1. Reduce cholesterol
It can reduce the cholesterol content in plasma, and prevent and treat hyperlipidemia and cardiovascular diseases.
2. Improve gastrointestinal tract
Crude fiber can increase the volume of feces, reduce the retention time of food residues in the intestine, accelerate the frequency of defecation, improve gastrointestinal function, and prevent constipation and intestinal cancer.
3. Prevention of hyperlipidemia
Due to the physical function of crude fiber, it can be combined with fat and bile acid and excreted with feces. At the same time, it can shorten the residence time of toxins such as cholesterol in the body, reduce the absorption of toxins by the body, promote the transformation of cholesterol into cholic acid and bile acid, and thus reduce serum cholesterol.
4. Prevent fat absorption and effectively control weight.
Another use of cellulose is to reduce the absorption of fat during digestion, thus reducing the levels of cholesterol and triglycerides in the blood and effectively controlling weight gain.
5. Treat habitual constipation
When a large amount of dietary fiber is mixed into Chinese food and food, it can increase the capacity of food and form a large fecal block, which makes it easy to push the food residue when the intestine peristalsis. More than 50% dietary fiber can be decomposed by enzymes of intestinal bacteria, and besides carbon dioxide and water, short-chain lower fatty acids such as lactic acid and acetic acid can also be formed. The increase of fecal volume and the formation of lower fatty acids can promote intestinal peristalsis.
Foods with high dietary fiber 3 There are many kinds of vegetables with high dietary fiber, such as melons, green leaves, potatoes and taro, aquatic vegetables and so on. In daily life, you can eat more foods containing dietary fiber, which is conducive to preventing constipation and inhibiting the body's absorption of excess fat and sugar.
1, Cucumber vegetables: Cucumber vegetables generally have high dietary fiber content, such as cucumber, towel gourd, zucchini, pumpkin and so on. Regular consumption can promote gastrointestinal peristalsis;
2. Green leafy vegetables: The foods with high dietary fiber in green leafy vegetables mainly include spinach, lettuce, celery and amaranth. These vegetables contain more insoluble dietary fiber, which can increase satiety and help to lose weight;
3. Potatoes and taro vegetables: These vegetables include common potatoes, purple potatoes, taro and yam. , which contains more crude fiber, can increase the weight of feces and help feces excrete. Moreover, these vegetables contain starch and can be eaten as staple food;
4, aquatic vegetables: aquatic vegetables such as water bamboo, lotus root, water shield, high dietary fiber content, help to improve constipation.