What are the foods rich in fiber? As we all know, there are many foods rich in fiber. High fiber food can promote gastrointestinal peristalsis, prevent cancer, relieve constipation and help to lose weight. So what are the foods rich in fiber?

What are the foods rich in fiber? 1 1. What foods are rich in dietary fiber?

1: cucumber. Crispy and delicious, it has the functions of clearing heat, quenching thirst and diuresis. The cellulose contained in it can promote the intestinal discharge of food waste residue, thus reducing the absorption of cholesterol, and can play a role in losing weight and regulating lipid metabolism.

2: eggplant. Contains a variety of vitamins, especially purple eggplant, which can enhance cell adhesion and improve microvascular elasticity. It can reduce cholesterol, prevent vascular injury caused by hyperlipidemia, and can be used for adjuvant treatment of hypertension, hyperlipidemia, arteriosclerosis and other diseases.

3: Mung beans. Has the functions of reducing blood fat, protecting the heart and preventing and treating coronary heart disease. Mung bean can effectively reduce serum cholesterol, triglyceride and low density lipoprotein, and obviously relieve coronary atherosclerosis. Patients with hyperlipidemia can reduce cholesterol by eating it in moderation every day.

4: mushrooms. Has the functions of promoting digestion, removing fat and lowering blood pressure. The cellulose contained in it can promote gastrointestinal peristalsis, prevent constipation and reduce the absorption of cholesterol in the intestine. Lentinus edodes also contains nucleic acids such as lentinan, which can promote cholesterol decomposition. Eating mushrooms regularly can lower cholesterol and triglycerides.

In addition, hawthorn mainly contains maslinic acid, citric acid, lipoic acid, vitamin C, flavonoids, carbohydrates and other ingredients, which have the functions of dilating blood vessels, improving microcirculation, lowering blood pressure, promoting cholesterol excretion and lowering blood lipids.

Second, what are the low-fiber foods?

Low fiber food refers to a diet with low fiber content and easy digestion. Less residue diet can minimize the stimulation and obstruction of dietary fiber on gastrointestinal tract, slow down intestinal peristalsis and reduce the amount of feces. Low-fiber foods include fruits, wax gourd, spinach, cucumbers, potatoes and tomatoes.

Low-fiber food is suitable for patients with digestive tract stenosis and obstruction risk, such as esophageal or intestinal stenosis, partial esophageal varices, intestinal diverticulosis, various acute and chronic enteritis, dysentery, typhoid fever, intestinal tumors, hemorrhoids and fistula patients before and after intestinal surgery. After the whole liquid diet and soft food diet, the transition diet between normal diet.

Low-fiber food refers to a diet with low fiber content and easy digestion, such as porridge, rotten rice, bread, soft noodles, biscuits, etc. Cut into soft tender meat, animal offal, chicken, fish, etc. ; Soybean milk, bean curd brain; Milk and eggs; Vegetable water, vegetable juice, peeled and softened melons, tomatoes, carrots, potatoes, etc.

Vegetables and fruits are rich in dietary fiber, but low in dietary fiber. All kinds of meat, eggs, dairy products, oil, seafood, alcoholic drinks and soft drinks do not contain cellulose.

What are the benefits of eating more high-fiber food?

1: Increase nutrition. High-fiber food can lubricate human intestine, and can supplement indispensable life substances in the body, especially pantothenic acid, nicotinic acid and riboflavin in intestine are all important cellulose, and high-fiber food is helpful for the growth and reproduction of intestine.

2: lose weight. Many girls who want to lose weight will choose to eat high-fiber food, because high-fiber food can not only supplement the needed nutrition, but also has low fat content, which makes people feel full easily. It will fill your stomach faster after use. Eating calories to lose weight can quickly reduce fat accumulation and have the effect of losing weight.

3. Prevention and treatment of constipation. If you have improper diet or lifestyle problems, it is likely to lead to constipation, which can easily lead to other symptoms. High-fiber food has a large volume and large digestion, which is easy to promote gastrointestinal movement, discharge waste and reduce toxins, and has a good laxative effect.

4. Protect your mouth. Oral cavity problem is a part of the body that is paid more and more attention to at present. If many people don't eat properly or have the habit of cleaning their mouths, it will easily lead to weakness of oral muscles and teeth. High-fiber food can not only exercise oral muscles, but also make teeth stronger and get good health care.

Fourth, the disadvantages of high-fiber food

American scientists have followed up 250 women of childbearing age for nearly two years, and finally come to the conclusion that the intake of high-fiber foods such as whole wheat bread and macaroni will disturb women's hormonal balance, and the more they eat, the lower the chance of pregnancy.

Researchers have found that eating high-fiber foods not only lowers hormone levels, but also prevents ovulation. Previous studies have shown that high-intensity exercise, anxiety and stress can cause ovulation to stop. This study is the first to link healthy diet with it.

Excessive carotene will affect the synthesis and secretion of lutein in ovaries, and some even cause amenorrhea, anovulation or menstrual disorder, increasing the possibility of female infertility.

This situation was first discovered in patients with anorexia nervosa. Even if they didn't eat or have menstruation, they still found that the carotene in their blood was too high. Later it was found in some female patients with anorexia nervosa. If you eat a lot of carrots, it will lead to high carotene in the blood, and abnormal phenomena such as female infertility, no menstruation and no ovulation will occur. The researchers explained that this may be caused by carotene interfering with steroid synthesis.

In addition, coffee and alcohol can also lead to female infertility, and women should avoid excessive intake. At the same time, women who want to get pregnant can eat more foods that help women get pregnant.

What are the foods rich in fiber? 2 For foods with high dietary fiber content, there are mainly the following types:

1. Fruits: fruits that are easily absorbed and digested, such as kiwi fruit, grapefruit, orange, pitaya, banana, apple and pear. , containing high dietary fiber;

2. Vegetables: You can often eat vegetables to increase the intake of dietary fiber, such as cucumbers, tomatoes, cabbages, onions and so on. , containing more dietary fiber, rich in nutritional value, containing a variety of vitamins and trace elements;

3. staple food: coarse grains contain more dietary fiber than flour and rice, such as corn and oats, which can relatively replace refined rice and flour;

4. Meat: Meat also contains certain dietary fiber, such as lean meat in beef and mutton, which contains relatively high dietary fiber components and usually has high nutritional value.

What are the foods rich in fiber? What are the three high-fiber foods that help to lose weight?

The so-called cellulose refers to dietary fiber from plant foods. Basically, it can be divided into two categories: "insoluble fiber" and "water-soluble fiber": usually, what we ingest in all kinds of whole grains and vegetables is "insoluble fiber"

Fibrous, on the one hand, can promote gastrointestinal peristalsis and shorten the passage time of food residues; On the one hand, it can increase the absorption of water and make the excrement softer and easier to defecate. At the same time, it can absorb toxins produced by human metabolism and reduce the harm of harmful substances. At present, many studies have pointed out that foods belonging to insoluble fiber can prevent colon cancer and rectal cancer and treat constipation. The National Cancer Center of the United States has specifically proposed that dietary fiber intake can reduce the incidence of cancer.

Another kind of fiber is called "water-soluble fiber", which can adsorb bile salts and reduce blood lipids; Because the oil that people eat must be metabolized and absorbed by cholesterol to form bile salts, once the water-soluble fiber absorbs bile salts, the digestibility of oil will become worse. At this time, the human body must make cholesterol into bile salts, so as to reduce the concentration of cholesterol in the blood at the same time. It is precisely because water-soluble fiber can reduce cholesterol and blood lipids in the blood that it can prevent hypertension and heart disease.

"Water-soluble fiber" stays in the stomach for a long time, which makes people feel full easily. It is a low-calorie food, so it is also very useful for people who want to lose weight. In addition, some studies have pointed out that this fiber can slow down the rise of postprandial blood sugar, thus helping diabetic patients control blood sugar. Modern people's diet lacks enough fiber. Plant fiber must be obtained from diet, but when you think about your daily diet, do you often lack enough vegetables and fruits?

Water-soluble dietary fiber can be dissolved in water, which can absorb water and expand when it enters the large intestine, increase the volume of stool, soften excrement and have a laxative effect. Water-soluble dietary fiber also has satiety effect. Increasing the content of dietary fiber in people's diet can reduce calorie intake and achieve the purpose of losing weight.

Modern people's diet lacks enough fiber. Plant fiber must be obtained from diet, but when you think about your daily diet, do you often lack enough vegetables and fruits? Let's take a look at the following foods rich in water-soluble fiber to help you lose weight.

15 kinds of high-fiber foods to detoxify and clear fat.

1, kelp

The dietary fiber contained in kelp is mainly water-soluble fiber, which helps to lower blood cholesterol. Kelp contains mannitol, which is a good helper for diuresis and detumescence. Kelp is rich in iodine, which can promote the metabolism of triglycerides in human blood. In addition, kelp also contains colloid and minerals, which helps to regulate the physiological function of human body and is a good helper for the smooth metabolism of human body.

Kelp is delicious whether it is soup, fried or cold. Put a few drops of vinegar when cooking, which can not only flavor, but also benefit the absorption of calcium.

2. adzuki bean

Red beans can stimulate the intestine, eliminate toxins and excess water in the body, and promote blood and water metabolism, so they have a good diuretic effect. Red beans can clean up toxins accumulated in the body for a long time, making the body healthy and energetic.

Stew red beans in a rice cooker for a while before going to bed, and drink sugar-free red bean soup when boiling water the next day, which can effectively enhance the detoxification effect.

Third, mung beans.

Mung beans have the effects of clearing away heat and toxic materials, eliminating dampness and diuresis, and relieving summer heat and thirst. Drink more mung bean soup to detoxify friendship. Mung beans are rich in potassium, which can effectively eliminate excess water in the body and play a role in eliminating edema.

However, the cooking time of mung beans should not be too long, so as to avoid the destruction of organic acids and life-sustaining factors and reduce their efficacy.

Fourth, 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. The porridge cooked with yam can also solve the constipation problem, and it is a diet food with balanced nutrition.

The best detoxification effect of yam is raw food. You can cut peeled white yam and pineapple into small pieces and drink them together into juice, which has the functions of strengthening the stomach and regulating the intestines.

Five, coix seed

Coix seed contains nutrients such as sugar, protein, fat, dietary fiber, vitamins, potassium, calcium, iron, etc., which can supplement the nutrients needed by human body and promote metabolism. Coix seed can improve blood circulation and water metabolism in the body, play the role of diuresis and detumescence, and help to improve edema and obesity. Drinking coix seed water is a good way to detoxify. After the barley is directly boiled with boiling water, adding a little sugar is suitable for personal taste, which can not only detoxify the body, but also whiten the skin.

Six, brown rice

Brown rice is whole rice, rich in cellulose, has the function of absorbing water and fat, and is quite full, which can help the whole intestine to defecate conveniently and help to detoxify. Eating a bowl of steamed brown rice or a cup of brown rice soybean milk for breakfast every day is a good way to detoxify.

In addition, the glycemic index of brown rice is lower than that of white rice, which can enhance satiety, help control appetite and help obese people lose weight.

Seven, sweet potato

Sweet potato is rich in dietary fiber, gum and other substances that promote defecation, and its calorie is relatively low, which makes people feel full and helps to lose weight. The fiber contained in sweet potato is soft and easy to digest, which can promote gastrointestinal peristalsis and help defecation. If sweet potatoes are eaten with other grains, you can lose weight.

Eight, asparagus

Asparagus is not only rich in cellulose, but also rich in protein, vitamins, minerals and other nutrients, which can balance human nutrition and promote metabolism. Asparagus contains many nutrients. Asparagus and potassium have diuretic effect, which can eliminate excess water in the body and is beneficial to detoxification. In addition, asparagus contains essential amino acids, protein, vitamins, cellulose, magnesium, manganese, selenium and other trace elements, and has the effect of clearing away heat and toxic materials.

Nine, oats

The high viscosity soluble fiber in oatmeal can slow down the digestion time of the stomach and keep people full. Oats can relax bowels, promote the increase of fecal volume and moisture, cooperate with fiber to promote gastrointestinal peristalsis, and play a role in relaxing bowels and detoxifying.

It is a good choice to make steamed oats into juice as a drink. Other ingredients, such as apples, raisins, etc., can also be added during beating, and nutrition can help relieve constipation!

10. onions (last name)

Onions can promote gastrointestinal peristalsis, strengthen digestion, and contain a lot of sulfur. It is best to combine with protein. protein is particularly beneficial to the liver and helps to detoxify. Onion is rich in oligosaccharides, which can supplement nutrition for probiotics in the intestine, stimulate their growth and prevent constipation.

Boiling a pot of vegetable soup with onion as the main material and adding broccoli, celery, carrots and other high-fiber fruits and vegetables can decompose the toxins accumulated in the body and help defecation.

1 1. mushrooms

The cellulose contained in shiitake mushrooms can promote gastrointestinal peristalsis, prevent constipation and reduce the absorption of cholesterol in the intestine, so shiitake mushrooms have the effect of digestion and fat removal. Lentinus edodes also contains nucleic acid substances such as lentinan, which can promote the decomposition of cholesterol. Regular consumption of mushrooms can reduce the content of cholesterol and triglycerides.

One, two, apples

Apples contain dietary fiber and pectin, which is beneficial to gastrointestinal peristalsis and helps to detoxify. Calcium in apples contributes to the metabolism of excess salt in the body and eliminates edema. Apple is rich in potassium, which can relieve edema caused by excessive sodium intake and has diuretic effect.

13. Orange

The dietary fiber contained in oranges is easy to produce satiety, and the enzymes contained in oranges can effectively inhibit adipogenic cells. Oranges are rich in vitamin C and citric acid, which can promote metabolism. Eating more oranges can also achieve the purpose of relaxing bowels and diuresis.

14. strawberry

Strawberry contains pectin and rich dietary fiber, which can help digestion, make the stool unobstructed, and also play a very important role in regulating the cholesterol and fat content of human body. Strawberry contains a substance called aspartic acid, which can naturally and gently remove the "residue" in the body and has the function of detoxification and beauty.

15. Pitaya

Pitaya is a kind of fruit with high fiber and low calorie. Eating this fruit can effectively detoxify and lose weight, so it is deeply loved by dieters. Pitaya contains vitamin C for whitening skin and abundant water-soluble dietary fiber, which has the functions of reducing weight, lowering blood sugar, moistening intestine and preventing colorectal cancer. Pitaya is also effective in preventing constipation.

Want a good figure, in addition to the above high-fiber food, remember to combine exercise.