As living standards improve, the amount of plant foods that people consume is gradually reduced, especially food and beans. In addition, the plant foods that people eat are getting more and more refined. For the sake of “good†taste, the food processing industry spares no effort to remove the dietary fiber from the raw materials. A report from Tianjin Medical University said that urban residents only consume about 9 grams of dietary fiber per day. The Chinese Dietary Guidelines 2007, developed by the Chinese Nutrition Society, recommends daily intake of 25 to 30 g of dietary fiber. So, which foods have high dietary fiber content?
Beans
Beans refer to beans other than soybeans, green beans, and black beans, including mung beans, red beans, cowpeas, and lentils. Mixed beans are often eaten with skin, so dietary fiber loss is less during processing.
oatmeal
Oatmeal is processed from wheat, but in the process of processing, it is through physical crushing and other processes, dietary fiber retention is good, nutrient loss is less, it is one of the good staple food choices. Instead of a part of refined rice and noodles, it can balance nutrition and help to lose weight.
Konjac flour
Konjac flour is processed from herbaceous konjac. It is currently the highest dietary fiber content of all foods. It can be said to be synonymous with dietary fiber and is also recognized as a diet food. Some weight loss products (such as some meal replacement powder), by adding konjac powder, to play a role in weight loss.
cucumber:
Crisp and delicious, with heat, thirst, diuretic effect. The cellulose contained in it can promote the discharge of food waste from the intestines, thereby reducing the absorption of cholesterol, and can have the effect of losing weight and regulating lipid metabolism.
eggplant
Eggplant, alias eggplant, dwarf melon, and hanging colza have the effect of astringent and diuretic, but the eggplant provides 3 grams of fiber per 20 calories, so the eggplant is easy to provide more dietary fiber because of the low calorie.
Shiitake mushroom:
It has the functions of digestion, fat removal and blood pressure reduction. The cellulose contained therein can promote gastrointestinal motility, prevent constipation, and reduce intestinal absorption of cholesterol. Mushrooms also contain nucleic acid substances such as shiitake mushrooms, which can promote cholesterol decomposition. Regular consumption of mushrooms can lower cholesterol and triglycerides.
Sweet potato:
Nutritional studies have found that eating sweet potatoes can prevent lipid deposition in the cardiovascular system, prevent atherosclerosis, reduce subcutaneous fat, and avoid obesity. Has a strong reduction of blood cholesterol, maintain blood acid-base balance, delay aging and anti-cancer, anti-cancer effect. Sweet potatoes are rich in dietary fiber and gums and other defecation substances, which can be described as "intestinal scavengers."
corn
Rich in calcium, phosphorus, magnesium, iron, selenium and vitamins A, B1, B2, B6, E and carotene, also rich in fiber. Regular consumption of corn can lower cholesterol and soften blood vessels, and has an auxiliary therapeutic effect on cholecystitis, gallstones and diabetes.
barley
Barley, alias buckwheat, rice, and bare-brown wheat, has similar nutrient content to wheat, but has a slightly higher cellulose content, and dietary fiber in barley is good for lowering cholesterol and promoting intestinal health, thereby reducing the risk of rectal cancer. And it helps to promote thyroid hormone metabolism.
Fig
Dried figs and fresh figs are a great source of dietary fiber. Unlike many other foods, the soluble and insoluble dietary fiber in the fig is almost perfectly balanced.
pumpkin
Pumpkins are rich in nutrients and dietary fiber. The nutrient-dense and brightly colored melon meat is rich in soluble dietary fiber, which slows down the rate of digestion of the food, allowing the body sufficient time to absorb nutrients.
Cabbage
As a powerful cruciferous vegetable, Brussels sprouts is one of the best high dietary fiber foods. Thanks to its rich antioxidant and anti-inflammatory substances, Brussels sprouts also support healthy detoxification and may reduce the risk of certain types of cancer.
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