Ten kinds of high-fiber vegetables, in our daily life, we need to supplement a lot of energy, including protein, carbohydrates, fiber and so on. People often eat them to promote intestinal peristalsis and help detoxify and relieve constipation. I sorted out ten kinds of high-fiber vegetables below.

Top ten high-fiber vegetables 1 10, eggplant

Many people may not think that eggplant is rich in dietary fiber when they see it soft. But in fact, eggplant has a lot of dietary fiber and low calories, and it is also a very healthy food.

9.konjac

Amorphophallus konjac is rich in carbohydrates and low in calories. protein is higher than potatoes and sweet potatoes. It is rich in trace elements and vitamins A and B, especially glucomannan. It has the effects of losing weight, lowering blood pressure, lowering blood sugar, expelling toxin and relaxing bowels, preventing cancer and supplementing calcium.

Amorphophallus konjac is rich in dietary fiber, which can strengthen intestinal peristalsis and eliminate toxins accumulated in the body in time. This can not only effectively reduce the intestinal pressure, but also keep slim.

8.barley

Barley is one of the oldest cultivated crops in the world, which has many uses such as eating, feeding, brewing and medicine. The cellulose content of barley is also extremely high. For some people with high cholesterol who often like constipation, barley is undoubtedly the best choice. Because the fiber contained in barley can not only lower cholesterol, but also promote intestinal health and effectively relieve constipation.

7.pumpkin

The fruit of pumpkin can be used as a dish or as a substitute for food. All parts of the whole plant are also used for medicine. The seeds contain amino acids in pumpkin seeds, and have the effects of clearing away heat, removing dampness, expelling worms, controlling and killing Schistosoma japonicum, clearing vines, preventing miscarriage and radically curing toothache.

Pectin in pumpkin can regulate the absorption rate of food in the stomach and slow down the absorption of sugar. Soluble cellulose can delay the emptying of food in the stomach and control the rise of blood sugar after meals. Pectin can also combine with excess cholesterol in the body, reduce cholesterol absorption and reduce blood cholesterol concentration.

6. Chinese yam

Yam is a kind of food with high cellulose content, which makes people feel full easily after eating it. Dietary fiber in yam can also promote intestinal peristalsis, promote defecation, regulate human digestive system, and cause obesity through subcutaneous tissue fat accumulation.

5. Apple

Apple is a low-calorie food, which produces about 60 kilocalories per100g. Apple is known as "living water" because of its high solubility and easy absorption by human body. It is beneficial to dissolve sulfur and make skin smooth and tender.

Apple is rich in nutrition, dietary fiber and pectin, which is a good helper to promote gastrointestinal peristalsis. Because apples contain some crude fiber, they can be digested slowly in the stomach and feel full, so they can be used as diet food.

4.pitaya

Pitaya is low in calories but high in cellulose. Eating pitaya can not only lose weight but also detoxify. It is a favorite fruit of many dieters.

3. Black beans

Black beans are black seeds of leguminous soybeans. The protein content of black beans is 36%, which is easy to digest, and it is of great significance to meet the human demand for protein. Unsaturated fatty acids contained in black beans can promote cholesterol metabolism, reduce blood lipids and prevent cardiovascular diseases. Moreover, black beans have high fiber content, which can promote gastrointestinal peristalsis and prevent constipation. It is a good weight loss product.

2. Edible fungi

Edible fungi that people often eat contain a lot of cellulose. These fungi have extremely high nutritional value, which can not only make people absorb rich cellulose, but also make people absorb some plant proteins and various amino acids to meet the normal metabolic needs of the human body.

1, corn

Corn is not only rich in cellulose, but also rich in carbohydrates, which is one of the staple foods with low fat and low calorie. People usually eat corn, which can promote intestinal peristalsis and increase the body's satiety, but it will not make the body absorb too much calories, so it is a very good healthy food.

Top Ten High Fiber Vegetables 2 Celery

Heat: 20 kcal/100g

Dietary fiber content: 1.4g/ 100g.

Celery contains crude fiber, which can promote intestinal peristalsis, relieve constipation and help you cut off excess oil in your body. If you choose to stop eating and detoxify once a week, you can drink celery juice.

spinach

Heat: 20 kcal/100g

Dietary fiber content: 2.8g/ 100g.

Spinach contains a lot of plant crude fiber, which can promote intestinal peristalsis, promote pancreatic secretion and help digestion. Spinach also contains a variety of trace elements, which can promote human metabolism and enhance resistance.

cabbage

Heat: 23 kcal/100g

Dietary fiber content: 1.8g/ 100g.

Cabbage is ultra-low in calories, which can also inhibit fat absorption and enhance satiety. Eating more won't exceed the calorie limit! And the vitamins contained in it can effectively inhibit the absorption of fat. In addition to losing weight, cabbage can also help reduce fire and reduce swelling. In addition, Chinese cabbage contains ingredients that promote insulin secretion, which helps to control blood sugar and prevent diabetes.

Cauliflower

Heat: 33 kcal/100g

Dietary fiber content: 4.4g/ 100g.

Broccoli is a high-fiber vegetable, which can effectively reduce the absorption of glucose in the gastrointestinal tract, thus lowering blood sugar. Fiber absorbs water and expands in the stomach, which can form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. Crude fiber can also moisten the intestines and relax the bowels, help clear the stool and flatten the lower abdomen.

carrot

Heat: 37 kcal/100g

Dietary fiber content: 3.2g/ 100g.

Carrots contain carotene, vitamin B 1, B2, C, D, E, K, folic acid, calcium and dietary fiber, which can fully and comprehensively absorb human nutrition. The human body absorbs nutrition more comprehensively. In addition, carrots contain plant fiber, which can improve human metabolism and naturally achieve the purpose of losing weight.

Top Ten High Fiber Vegetables 3 1, Corn

Although we are most familiar with yellow corn as bright as the sun, there are actually many kinds of corn-from pink to blue to black-each with its own special antioxidant nutrients.

Each corn or half a cup of corn kernels contains almost 2 grams of fiber. Popcorn also contains high fiber. Of course, that's not why you eat it, because it contains a lot of cream and sugar. Choose healthy popcorn, which contains 3.5 grams of fiber every three cups.

2. Avocados

Avocado meat is a good fiber food. Two tablespoons of avocado contains 2 grams of fiber, while the whole avocado contains about 10 grams of fiber. Avocado is also an excellent diet food, which can not only help lower cholesterol, but also reduce the incidence of heart disease. Perfect for salads.

3. White beans

White bean is rich in fiber, protein and iron, and it is also the best nutritional source of potassium supplement-1cup of white bean can provide 25% of the daily nutrition needed by human body, and has the function of lowering blood pressure.

4. Kidney beans

Kidney beans get their name because they look like human kidneys. In North India and New Orleans, red beans and kidney beans are the main food ingredients. Like their close relatives, almost all the beans we eat are rich in fiber, protein and iron.

5. Black beans

Each cup of black beans contains fiber 15g, and protein is about 15g. Their all-black represents rich flavonoids, and earth-colored foods contain a lot of antioxidants. When you add beans and other high-fiber foods to your daily diet, you must remember to drink plenty of water.

The bad thing about beans is that they cause too much fart, but the key to prevent this is to eat more and more beans. If the food you are eating now is low in fiber, don't suddenly increase it to 40 grams of high fiber every day, because it will put a lot of pressure on the digestive system.

6. Brown rice

Rice tastes better, but the nutritional value of brown rice is obviously much higher. It tastes chewy, and it may take you some time to get used to it. But it's also worth it. Each cup of brown rice contains 3.5 grams of fiber. Researchers at Harvard University recently found that if you eat rice five or more times a week, the risk of developing two kinds of diabetes will increase by 17%, and after adding brown rice twice, the risk value will decrease to 1 1%.

7. Whole wheat bread

White bread is made of finely ground flour, which means that the husk and bran of the grain have been removed. Bran is the core of germ. Whole wheat bread keeps these nutritious and fiber-rich raw materials, so replacing white bread with whole wheat bread is a good way to increase nutrition. If you do this, the daily intake of fiber will be greatly improved.

8, oatmeal

Oats contain dextran, a very special fiber, which has a good cholesterol-lowering effect and can also improve the immune system function. Oats are a mixture of soluble fiber (which can lower cholesterol) and insoluble fiber (which can help keep the digestive system smooth).

9, almonds

Almonds-and all the other edible nuts and seeds you can think of-are rich in fiber, as well as healthy fats and protein. But all the benefits are accompanied by high calories, so be sure to control your food intake. A quarter cup of almonds is the best amount, which contains 3 grams of fiber and almost 170 calories.