Vegetables and fruits rich in fiber, eating fruits is helpful to our health, because our bodies need to supplement some vitamins, and most of them are passed on to our bodies through our food. The following is about fruits and vegetables rich in fiber.

Fiber-rich vegetables and fruits 1 fiber-rich vegetables

1, celery

There are many kinds of vegetables in life. What are the vegetables and fruits with more fiber? Celery is called high-fiber food, which is rich in fiber, which can help intestinal peristalsis, promote digestion and play a certain detoxification role.

2. Cauliflower

Broccoli is one of the common vegetables in life, with low calorie and the highest nutritional value among vegetables. Its rich fiber can effectively lower blood sugar and make people feel full, so it is deeply loved by fitness people.

Fiber-rich fruit

1, hawthorn

Hawthorn is rich in 50% cellulose, which is the highest fiber content in fruits. Hawthorn can promote gastric acid secretion and help intestinal digestion. It is a good fruit for invigorating stomach and promoting digestion, and also has the function of lowering blood fat.

2. Blueberries

There are many fruits containing fiber, such as blueberry, which contains a lot of nutrients, among which cellulose is second only to hawthorn, and it is one of the healthy fruits recommended by agricultural organizations. Eating blueberries can not only improve eyesight, but also enhance human immunity, which has high edible value.

1. Fruits rich in high fiber include: apples, plows, potatoes, sweet potatoes, peaches, rape, apricots, dates, celery, kiwis, oranges, bananas, hawthorn, bayberry, plums, grapes and watermelons.

2. Vegetables rich in fiber include: cabbage, carrots, vegetables, cucumbers, tomatoes, mushrooms, tomatoes, soybeans, leeks, wax gourd, garlic, daylily, bamboo shoots, etc., all of which are foods with high fiber or pectin content.

Types of high-fiber foods

1, oats. The high viscosity soluble fiber in oatmeal can slow down the digestion time of the stomach and keep people full. Oats can moisten the intestines to relieve constipation, promote the increase of stool volume and moisture, cooperate with fiber to promote gastrointestinal peristalsis, and play the role of relaxing bowels and detoxifying.

2, yam. Yam is rich in fiber, which can easily make people feel full and suppress appetite, and rich dietary fiber can also promote gastrointestinal peristalsis and defecation. Yam can clean the digestive system, reduce subcutaneous fat deposition, prevent obesity and increase immune function. Yam is rich in mucin, which can effectively lower blood sugar and indirectly regulate insulin level in the body.

3. apples. Apple contains dietary fiber and pectin, which is beneficial to gastrointestinal peristalsis and clearing serum cholesterol. 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 have diuretic effect.

People who eat apples regularly have about 20% lower cholesterol than those who don't eat apples regularly. At the same time, apples also contain more crude fiber, which can be digested slowly in the stomach, feel full and lose weight.

Vegetables and fruits rich in fiber 2 What is dietary fiber?

Dietary fiber refers to food nutrients that are difficult to digest and have the function of absorbing water in the digestive system. Dietary fiber is mainly a variety of non-starch polysaccharide plant substances, including cellulose, lignin, chitin, pectin, β-glucan, inulin and oligosaccharides, which are usually divided into two categories: water-insoluble dietary fiber and water-soluble dietary fiber.

It is an indispensable substance for a healthy diet. Fiber can clean the digestive wall and enhance the digestive function. At the same time, fiber can dilute and accelerate the removal of carcinogens and toxic substances in food, protect the fragile digestive tract and prevent colon cancer.

Dietary fiber can promote digestion very well, and the effect of relieving constipation is particularly good. Eat more foods rich in dietary fiber to make your body healthier and lose weight, such as brown rice and many other miscellaneous grains.

Foods rich in dietary fiber

Brown rice and embryo polished rice, as well as miscellaneous grains such as corn, millet, barley, wheat bran and wheat flour (the material of black bread); In addition, there are many dietary fibers in root vegetables and seaweed, such as burdock, carrot, mung bean, red bean, pea, potato and Undaria pinnatifida. Dietary fiber is a plant component, and plant food is a natural food source of dietary fiber. Vegetables, fruits, coarse grains, beans and bacteria and algae are rich in dietary fiber.

Tips:

10 Foods containing the most dietary fiber: Poria cocos (g), Crataegus pinnatifida (g), Dictyophora indusiata (g), Chili powder (g), Alpinia officinarum (g), Illicium verum (43g), Chili (dried red tip) (g) and Undaria pinnatifida.

The first kind of food rich in dietary fiber is bamboo shoots, and the main component of bamboo shoots is crude fiber. Behind the bamboo shoots are potatoes, such as sweet potatoes and purple potatoes. In addition, the dietary fiber content of celery is also one of the best.

There is also eggplant with high dietary fiber content in vegetables. Although it is soft and crisp ~ a vegetable rich in dietary fiber, there is also burdock, which is rich in dietary fiber and various minerals. The dietary fiber content of figs in fruits is very high, with 30 grams of dietary fiber in every 240 grams. In addition to the above, green leafy vegetables and beans are rich in dietary fiber, so you can eat more at ordinary times.

Vegetables and fruits rich in fiber 3. The role of dietary fiber

First, prevention and treatment of constipation: a large amount of dietary fiber can promote intestinal peristalsis and reduce the residence time of food in the intestine, and the water in it is not easy to be absorbed. On the other hand, dietary fiber is fermented by bacteria in the large intestine, which directly absorbs the water in the fiber, softens the stool and has a laxative effect.

Second, it is beneficial to lose weight: most obese people are related to increased calorie intake or decreased physical activity in food. Increasing the dietary fiber content in the diet can reduce the intake of heat energy and the digestion and absorption of nutrients by the intestine.

Finally, the consumption of body fat plays a role in losing weight. Dietary fiber in orange cold weather expands 200-250 times when it meets water, which can not only make people feel slightly full, but also reduce the absorption of excess heat. But also can wrap the excess sugar and grease, and discharge them together with the old deposited waste in the intestine. It can be said that it is an effective and safe way to lose weight at present.

Third, prevention of colon cancer and rectal cancer: The occurrence of these two cancers is mainly related to the long stay time of carcinogens in the intestine and the long contact time with the intestinal wall. Increasing the fiber content in the diet can reduce the concentration of carcinogens.

In addition, dietary fiber can stimulate intestinal peristalsis and greatly shorten the contact time between carcinogens and intestinal wall. Scholars agree that a long-term diet high in animal protein and insufficient fiber intake are the important causes of these two cancers.

Fourth, the prevention and treatment of hemorrhoids: the occurrence of hemorrhoids is caused by long-term blood stasis caused by constipation. Because of the laxative effect of dietary fiber, it can reduce the pressure around the anus and make the blood smooth, thus playing a role in preventing and treating hemorrhoids.

5. Promote calcium absorption: Only 30% of calcium (RDI=800- 1200mg/d) is absorbed, and 70% is excreted. Effect of water-soluble dietary fiber on calcium bioavailability: improving intestinal calcium absorption, calcium balance and bone mineral density.

6. Reducing blood lipid and preventing coronary heart disease: Because some components in dietary fiber, such as gum, can combine with cholesterol, lignin can combine with cholic acid, so that it can be directly discharged from feces, thus consuming cholesterol in the body to supplement the cholesterol consumed in bile, thus reducing cholesterol, thus having the effect of preventing coronary heart disease.

Seven, improve the symptoms of diabetes: pectin in dietary fiber can prolong the residence time of food in the intestine, reduce the absorption rate of glucose, so that blood sugar will not rise sharply after meals, which is conducive to the improvement of diabetes.

In recent years, some scholars have shown that dietary fiber has the function of lowering blood sugar. Experiments show that 26 grams of edible corn husk (containing fiber%) or soybean husk (containing fiber%) is added to the diet every day. Results After 28-30 days, the glucose tolerance was obviously improved. Therefore, increasing dietary fiber in diabetic diet for a long time can reduce insulin demand and control postprandial metabolism, which should be used as an auxiliary measure for diabetes treatment.

Eight, improve the function of the mouth and teeth: Modern people have fewer and fewer opportunities to use oral muscles and teeth because food is more delicate and softer. Therefore, tooth loss and dental caries are becoming more and more common. Increasing the cellulose in the diet will naturally increase the chances of chewing with oral muscles and teeth. In the long run, the oral cavity will be healthy and its function will be improved.

Nine, prevention and treatment of gallstones: the formation of gallstones is related to the high content of bile cholesterol, because dietary fiber can bind cholesterol and promote bile secretion and circulation. Therefore, the formation of gallstones can be prevented. Some people add 20-30 grams of bran fiber to patients every day, and after one month, gallstones can be found to shrink, which is related to smooth bile.

X. Prevention of female breast cancer: According to epidemiological investigation results, the occurrence of breast cancer is related to the intake of high fat, high sugar, high meat and low dietary fiber. Because too much fat in the body will promote the synthesis of some hormones, form an imbalance between hormones, and lead to an increase in hormone levels in the breast.