What are the high-fiber fruits and vegetables? There are many high-fiber fruits and vegetables. Choosing some foods containing soluble dietary fiber can promote the maintenance of the intestine, accelerate the peristalsis of the intestine and promote digestion. The following is a detailed introduction of high-fiber fruits and vegetables.
What are the high-fiber fruits and vegetables 1 1? What are the high fiber foods? Introduction of dietary fiber
Statistics show that the average daily dietary fiber intake of most ethnic groups (men, women and children) over 13 years old is below the standard (25~35g per day). This means that most people don't eat enough dietary fiber food, but it doesn't mean that people don't like to eat vegetables. More likely, they didn't choose the right "high dietary fiber food".
For example, Chinese cabbage, which we often eat, contains only about 1g dietary fiber per 100g. If you want to reach the standard of 25~35g, I'm afraid you have to eat 2 or 3 Jin of vegetables to reach the standard, which is unrealistic.
So choosing food with high dietary fiber is the real solution! What are the high fiber foods? Next, let's talk about dietary fiber and the benefits of choosing high-fiber foods, and attach a list of high-fiber foods for your reference.
Dietary fiber classification
Dietary fiber can be divided into water-soluble dietary fiber and water-insoluble dietary fiber, both of which contribute to gastrointestinal peristalsis, and both of which have low calories and are easy to make people feel full, but their functions of helping the stomach are slightly different:
Water-soluble dietary fiber: soluble in water, often in the form of plant gum, pectin, oligosaccharides and so on. It can soften feces and delay the absorption of sugar in the intestine. Water-insoluble dietary fiber: insoluble in water, often in the form of cellulose, lignin, chitin and so on. It can stimulate bowel movements and promote gastrointestinal peristalsis. The above two kinds of cellulose in gastrointestinal tract can increase the food retention time, get satiety, promote gastrointestinal peristalsis and help the toxicity to be excreted. If you want to defecate smoothly, it is recommended to eat both fibers.
The following is a simple list of high-fiber foods to help you learn more about how to choose high-fiber foods in your daily life:
List of high fiber foods:
Gu Quan miscellaneous grains: rice, wheat, corn, taro, konjac, yam, lotus root fruits: black dates, red dates, passion fruit, guava, persimmon, banana vegetables: radish, burdock, amaranth, garlic, bitter gourd, cauliflower, laver, black fungus, tremella and so on.
Pea nuts and seeds: mountain powder source, Aiyuko, Qiya seed, black sesame, almond, pistachio and peanut. After excluding dry goods and traditional Chinese medicine, we sorted out the food types with dietary fiber higher than 3g/ 100g. You can choose several vegetables with high dietary fiber in your daily life.
If it is not convenient for the consumer to fire, it is suggested to add some glutinous rice balls and chia seeds to the drink, sprinkle some black sesame seeds and seaweed on the white rice, or eat more high-fiber fruits to take in many ways. The diet is not monotonous but rich in dietary fiber, which helps the body maintain digestive health.
Second, high fiber vegetables ranked TOP 10
Although dietary fiber can be increased in different ways, a balanced diet is not only dietary fiber, but also sugar and calories. Generally speaking, high-fiber vegetables and fruits are actually the first choice recommended by nutritionists, but many people don't know what high-fiber vegetables are, so we have listed the top 10 high-fiber vegetables and fruits for you. (Unit: gram/100g)
What are the high-fiber vegetables? According to "Food Nutrition Database":
Edible dogwood (red onion)16.8g red pepper1.4g perilla 8.8g mint 7.5g LYSIMACHIA christinae (snapdragon) 6.4g angelica keiskei 6. 1 g fragrant strips 5.9g burdock 5. 1 g black bean sprouts.
In fact, the top vegetables are a lot of dry ingredients. Because of dehydration and concentration, the amount used in the study will be more than that of fresh water-containing vegetables, leading to the illusion of higher dietary fiber content. But in fact, we don't eat so much in our daily life, and we may only use a little at a time, so these dry ingredients are not suitable for our main food source. Eating a lot of fresh vegetables at one time is a better channel.
Therefore, after removing dry materials, the top three vegetables with fiber content are Cornus officinalis, red pepper and perilla frutescens. If it is not convenient to buy the above vegetables on weekdays, some vegetables still have more than 3g fiber content per 100g: garlic, carrot, bitter gourd, cauliflower, okra, Chinese cabbage, garlic sprout, sweet potato leaf, pumpkin, hawthorn, spinach and so on.
Third, high fiber fruit ranking TOP 10
What are the high-fiber fruits? According to "Food Nutrition Database":
Black dates 10.8g (dry goods; In addition, jujube 7.7g) ginseng fruit 10.8g Xiantao 6. 1g avocado 5.7g (this data is stored at room temperature for 6 days) passion fruit 5.3g guava 5g pomegranate 4.6g persimmon 4g jujube 3.9g pearl guava 3.7g.
The top three high-fiber fruits are black dates, ginseng fruits and Xiantao, but because black dates and red dates are dry goods, they are not eaten much at a time. It is suggested that when choosing fruits, it is better to eat fresh fruits. Moreover, if it is made into juice, it may destroy nutrition and lead to a decrease in dietary fiber intake. Therefore, if the situation permits, eat as many high-fiber fruits and vegetables with skins as possible to supplement the complete cellulose.
What are the high-fiber fruits and vegetables? 2. Foods with high dietary fiber content.
In the first category, the highest dietary fiber content is seaweed, which belongs to water-soluble dietary fiber, and the content of water-soluble fiber is relatively high.
Seaweed foods include Nostoc flagelliforme, laver, kelp, sea cabbage and Undaria pinnatifida. Seaweed contains most minerals, such as calcium, iron, sodium, magnesium, phosphorus and iodine.
The second category is whole grains, including yanmei and some beans, because the most important thing in whole grains is that its water-soluble dietary fiber content is relatively high, and it is mostly in bran.
The third category is mushrooms, which are big and advanced. Fungi usually have visible fruiting bodies. The mycelium has a transverse partition wall, which divides the mycelium into multiple cells. Commonly known as mushrooms and mushrooms. Some characteristics of Confucianism, mushrooms sometimes feel a little sticky when soaked in water. For example, the sticky feeling after soaking in water is that the dietary fiber content is relatively high.
The fourth category is rhizomes, that is, the roots or stems of vegetables, such as sweet potatoes, radishes and carrots. In fact, it's like mung beans, red beans, corn, rice moss, lotus seeds, and even yam, cereal and barley!
The fifth category is fruits and vegetables, which are leafy vegetables and fruit foods, such as Chinese cabbage, leafy mustard, Wuta, shepherd's purse, Chinese kale, shepherd's purse, spinach, amaranth, apricot, leafy beet, lettuce, chrysanthemum and celery.
What foods contain dietary fiber? Vegetables and fruits, such as apples, pears, bananas, Chinese cabbage, oil wheat vegetables, etc., and most of them are rich in dietary fiber. Coarse grain beans, such as whole wheat food, brown rice, corn, millet, oats, buckwheat, etc. The content of soluble and insoluble fiber in the body is the highest, which is several times or even ten times that of many vegetables and fruits. It can be described as the champion of dietary fiber content.
Common foods such as black beans, soybeans, red beans and mung beans are also good sources of dietary fiber. Fungal algae, such as auricularia auricula, kelp, Undaria pinnatifida, Tricholoma, etc., are also rich in dietary fiber. Root vegetables such as carrots, sweet potatoes, sweet potatoes and other foods are also rich in dietary fiber.
Practical suggestions for realizing healthy diet
Fruits and vegetables
Eating at least 5 servings or 400 grams of fruits and vegetables a day can reduce the risk of non-communicable diseases and help ensure proper dietary fiber intake every day.
To increase the intake of fruits and vegetables, you can:
Always eat a meal with vegetables; Eat fruits and raw vegetables as snacks; Eat fresh vegetables in season; Choose different kinds of fruits and vegetables.
China Nutrition Society recommends that the daily dietary fiber intake of adults should not exceed 25g, and that of children should not exceed 18g. For example, if you eat 150g buckwheat, 150g corn and 150g adzuki bean, you can get 25g dietary fiber.
In order to help your baby eat dietary fiber more reasonably, here are two suggestions:
1, in the baby's diet, you can choose more foods containing soluble dietary fiber, such as carrots and apples. These foods not only taste good, but also have moderate dietary fiber content.
2. While supplementing dietary fiber, let your baby drink more water and exercise more. Only in this way can we give full play to the role of dietary fiber in promoting intestinal peristalsis.
What are the high-fiber fruits and vegetables? What are the high fiber foods?
1: high fiber grain
There are many kinds of high-fiber foods in cereals, among which wheat bran is the food with the highest fiber content, and its fiber content can reach more than 30%. In addition, wheat grains, barley, corn and black rice are also common high-fiber foods in life and special foods suitable for people to eat.
2. High fiber beans
Some legumes in life are also high-fiber foods, such as common soybeans: mung beans and broad beans. The fiber content in these foods will exceed 10%, while the fiber content of red beans, black beans and mung beans is also very high, which can reach about 8%.
3. High-fiber vegetable food
There are a lot of high-fiber foods in the vegetable family, especially some bamboo shoots, such as dried bamboo shoots, whose fiber content can reach about 40%, and the fiber content of peppers can also exceed 40%. In addition, cauliflower such as spinach, Chinese cabbage and pumpkin are also high-fiber foods, and its fiber content is about 30%. Therefore, eating more vegetables is the key to improving health.
With the improvement of people's living standards, people pay more and more attention to health preservation. Usually, many people like to eat some high-fiber food. It is said that this can prevent obesity, accelerate the discharge of waste in the body, and is of great benefit to maintaining health. But what are the common high-fiber foods in life? I will write out the ranking of high-fiber fruits and vegetables later, and everyone will understand after reading it.
What are the high fiber foods?
1: wheat bran
Wheat bran is a kind of food with the most cellulose in all ingredients. It is the shell of wheat seeds and a by-product obtained when people process wheat flour. The cellulose content in this food is as high as 30%. After people eat it, it can accelerate the discharge of waste in the body, purify blood, lower cholesterol and prevent arteriosclerosis.
2. Fungal components
Fungal foods are also high-fiber foods, especially dried Tricholoma matsutake, which has a particularly high cellulose content. People can soak it in clear water and cut it into pieces to make soup so that the body can absorb all the cellulose contained in it. In addition, people can absorb rich immunoglobulin by eating these fungal foods, enhance the body's disease resistance and improve the body's immunity.
3: Bamboo shoots
Bamboo shoots are also a kind of high-fiber food, which is rich in plant protein and amino acids, and also contains a lot of cellulose. It is a healthy food with low fat and calorie. After eating, people can absorb rich nutrients, promote body metabolism, lose weight and prevent obesity.
4: Sweet potato
The cellulose content in sweet potato is also high. Its meat is tender and does not hurt the spleen and stomach. It can accelerate human digestion and promote the discharge of food residues in the body. Regular use can improve human digestive function. After the cellulose contained in sweet potato is absorbed by human body, it can also inhibit the absorption of glucose, reduce the sugar content in blood and significantly reduce the glycemic index. Regular consumption can prevent diabetes.
5. Miscellaneous grains and vegetables
Miscellaneous grains and green vegetables that people often eat in life are also high-fiber foods, especially adzuki beans, mung beans, oats and other foods. The cellulose content in vegetables such as Chinese cabbage, rape and spinach that people eat is also particularly high. People can promote metabolism, detoxify and strengthen their bodies by eating them.