1. Fruits and vegetables: such as celery, leeks, bamboo shoots, asparagus, eggplant, leeks, spinach, oranges, bananas, apples, pears, persimmons and hawthorn.

2. Cereals: corn, millet, sorghum, buckwheat, oats, sweet potatoes, soybeans, mung beans, mung beans, red beans, red dates, chestnuts, walnuts, peanuts, kelp, laver, fungus, mushrooms, mushrooms, Flammulina velutipes, etc.

Second, crude fiber food.

() Crude fiber food refers to food containing more than 2 grams of crude fiber per 100 grams of food. The main consumers of crude fiber food should be adults and the elderly. When eating, it should be based on the recommended intake of crude fiber in nutrition, 20-35 grams per person per day. Eating more will reduce the utilization rate of other nutrients.

2. () Eating more crude fiber food has four advantages:

(1) can promote intestinal peristalsis, help the human body accelerate metabolism, improve gastrointestinal function, and prevent constipation and intestinal cancer;

(2) Improving the reaction of blood sugar production and reducing postprandial blood sugar content are helpful to treat diabetes;

(3) reducing the content of cholesterol in plasma, preventing and treating hyperlipidemia and cardiovascular diseases;

(4) Control weight and reduce the occurrence of obesity.