What are the foods and fruits rich in fiber? Nowadays, people pay more and more attention to diet. Dietary adjustment is very important for one's own health, especially eating foods rich in fiber can better promote intestinal peristalsis. Let's learn about fiber-rich foods and fruits.

What are the foods and fruits rich in fiber? 1 1. Cereals and products: wheat grains, barley, corn (dry), buckwheat flour, coix seed flour, sorghum rice, black rice, oatmeal, oatmeal, etc.

2. Beans and products: soybeans, mung beans, broad beans (with skins), peas, kidney beans (white), black beans, adzuki beans, mung beans, etc.

3. Vegetables: bamboo shoots, dried red peppers (tips), bracken, cauliflower, spinach, pumpkin, cabbage, rape, etc.

4. Nuts and seeds: black sesame seeds, pine nuts, almonds, white sesame seeds, walnuts, hazelnuts, walnuts, sunflower seeds, watermelon seeds, peanuts, etc.

5. Fruits and products: dried fruit, sour horn, dried mulberry, cherry, wild jujube, black jujube, jujube, pomegranate, apple, pear, etc.

6. Fungi (dry): Tricholoma matsutake, Nostoc flagelliforme, Tricholoma matsutake, mushrooms, tremella, auricularia, etc.

dietary fibre

About 10,000 years ago, after the establishment of the earliest agricultural society, people began to choose high-fat animal foods, while still eating a lot of high-fiber plant foods to satisfy their hunger. It was not until the invention of rough grain processing technology that Egyptians first ate "white bread". Later, the health-conscious ancient Greeks found that when they ate whole wheat brown bread, their stools increased. For a long time after that.

People's interest in food hovers between "coarse grains" and "flour rice". Until the 1960s, several British doctors reported that residents in some African countries consumed an average of 35-40g of crude fiber every day due to high-fiber food, and the incidence of diseases such as diabetes and hyperlipidemia was significantly lower than that in European and American countries where dietary fiber intake was only 4-5g. As a result, people's interest in dietary fiber was aroused again and systematic research began.

What are the foods and fruits rich in fiber?

First, apples: apples not only contain a lot of pectin, but also contain a variety of dietary fiber, which helps to enhance intestinal peristalsis. After constipation, you can insist on eating apples to promote intestinal peristalsis and help improve constipation. At the same time, apples also have diuretic and detumescence effects. After edema occurs, you can also adjust yourself by eating apples properly.

2. Pitaya: Pitaya is a kind of fruit with high fiber and low calorie. Proper consumption of pitaya can play the role of detoxification and laxative, and can also achieve the purpose of losing weight. At the same time, pitaya also has the effect of whitening skin. Women can often eat pitaya to help improve dull complexion.

Third, mushroom foods: mushroom foods also contain a lot of high fiber, especially dried Tricholoma matsutake. The cellulose content contained in it is particularly high. You can soak them in water and slice them to make soup, so that the body can absorb the cellulose contained in them. At the same time, eating more fungus food can also enhance human immunoglobulin and help improve human immunity.

Fourth, bamboo shoots: Bamboo shoots are also a kind of high-fiber food, which is also rich in plant protein and amino acids, and belongs to a low-fat and low-calorie food. Eating more bamboo shoots at ordinary times can better promote the metabolism of the body and also play a role in losing weight.

And it is more common in life. If you are often constipated, you can eat more high-fiber fruits and vegetables, which can not only improve constipation, but also supplement your body with nutrition. You can also do some physical exercise properly in your daily life, which can also better promote intestinal peristalsis and help prevent and improve constipation.

What are the foods and fruits rich in fiber? 3. Vegetables rich in fiber.

1, celery

There are many kinds of vegetables in life. What are the vegetables and fruits with more fiber? Celery is called high-fiber food, which is rich in fiber, which can help intestinal peristalsis, promote digestion and play a certain detoxification role.

2. Cauliflower

Broccoli is one of the common vegetables in life, with low calorie and the highest nutritional value among vegetables. Its rich fiber can effectively lower blood sugar and make people feel full, so it is deeply loved by fitness people.

Fiber-rich fruit

1, hawthorn

Hawthorn is rich in 50% cellulose, which is the highest fiber content in fruits. Hawthorn can promote gastric acid secretion and help intestinal digestion. It is a good fruit for invigorating stomach and promoting digestion, and also has the function of lowering blood fat.

2. Blueberries

There are also many fruits containing fiber, such as blueberries, which contain a lot of nutrients, among which cellulose is second only to hawthorn, and it is one of the healthy fruits recommended by agricultural organizations. Eating blueberries can not only improve eyesight, but also enhance human immunity, which has high edible value.