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What are the foods with high fiber?
There are oats, yam, apples and so on. , as follows.

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. 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!

Chinese 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.

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.

Celery. Celery has a low calorie value, and most of the plant fibers contained are water-insoluble fibers, which is easy to make people feel full and help promote gastrointestinal peristalsis. It is also found that celery is rich in water and fiber, and also contains a chemical that can accelerate the decomposition and disappearance of fat. The process of chewing celery can make facial muscles move and play the role of face-lifting.

Sweet potato Sweet potato is rich in dietary fiber, gum and other substances that promote defecation, and its calorie is relatively low, which is easy to make people feel full and help 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.

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.

The role of high fiber food in promoting weight loss. Cellulose has a small specific gravity and a large volume. It takes a long time to fill the stomach cavity after a meal, which prolongs the emptying time of the stomach, makes people feel full easily and reduces the calorie intake. At the same time, dietary fiber reduces the proportion of calories in food intake; Cellulose will attract the fat in the intestine and excrete it, which will help reduce the accumulation of fat, and at the same time, the three can achieve the purpose of losing weight.

Absorb toxins. In the process of food digestion and decomposition, a large number of toxins will inevitably be produced. These harmful substances will stimulate the mucosal epithelium in the intestinal cavity for a long time, causing mucosal inflammation. Absorbed into the blood, it can increase the detoxification burden of the liver. Cellulose forms a dense network when it meets water in the gastrointestinal tract, and absorbs organic matter, inorganic matter and water, which plays an important role in maintaining the normal flora structure of the gastrointestinal tract. At the same time, the toxins in intestinal contents will be absorbed by cellulose, and the chances of intestinal mucosa contacting with poisons will be reduced, and the absorbed blood volume will also be reduced.

Prevent constipation. Food fiber has a large volume, which can promote intestinal peristalsis, and the water in it is not easily absorbed, so it has a laxative effect.

Protect the skin. When the blood contains toxic substances, the skin becomes a place where it abandons waste. Facial acne is formed because there are too many acidic substances and saturated fat in the blood. The skin color of people who are often constipated is yellow, which is also because the feces stay in the intestine for too long, and toxic substances are absorbed through the intestinal wall, which makes the blood contaminated with toxins. People who smoke too much look like ashes, which is also caused by the above reasons. Dietary fiber can stimulate intestinal peristalsis, make waste excreted in time, and reduce the toxic effect of toxins on intestinal wall, thus protecting the skin.

reference data

What are the main foods with high fiber? -Shandong Channel-People