Question 1: Which foods contain more dietary fiber? Staple food recipes containing dietary fiber People's staple foods generally include cereals, meat, vegetables, beans and melons and fruits, among which the staple foods containing dietary fiber mainly include cereals, such as rice, wheat, oats and corn. The latter two have higher fiber content; Animal food contains muscle fiber, among which beef has a high fiber content; The fiber content in vegetables is high; Beans also contain high fiber. Such as soybeans, broad beans, peanuts, etc. ; The fiber content in melons and fruits is also high. It is best for normal people to consume 30 grams of dietary fiber every day. ● Rice-cereal recipes containing dietary fiber can not only provide calories and part of protein necessary for human cell activities, but also provide a variety of vitamins, mainly B vitamins, and also contain cellulose, which can promote colon peristalsis, increase the number of normal bacteria in the intestine, and help digestion and absorption of food. For constipation patients, bran grains with higher crude fiber content than rice and wheat can be supplemented, such as oats and corn, and eaten reasonably. ● Vegetable recipes containing dietary fiber Among plant foods, there are bacteria and algae (kelp), sesame seeds and beans containing more cellulose. Vegetables with high fiber content include garlic seedlings, day lily, water bamboo, bitter gourd, leek, winter bamboo shoots, spinach, celery, loofah, lotus root and lettuce. ● Melon and fruit recipes containing dietary fiber have higher cellulose content, followed by dates, persimmons, grapes, pears, apples and bananas. ● Potato recipes containing dietary fiber Potato foods include sweet potatoes, taro and yam. Although they contain more dietary fiber than rice grains, they are also rich in carotene and vitamins, which are beneficial to nutrition. Of course, you can't take it indefinitely. Generally, it should not exceed 500 grams per day.

Question 2: What food contains the most dietary fiber? The first kind of food rich in dietary fiber is bamboo shoots, and the main component of bamboo shoots is crude fiber.

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Behind the bamboo shoots are potatoes, such as sweet potatoes and purple potatoes.

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In addition, the dietary fiber content of celery is also one of the best.

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There is eggplant in vegetables, which is high in dietary fiber, although it is soft and crisp ~

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Vegetables rich in dietary fiber and burdock are rich in dietary fiber and various minerals.

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The dietary fiber content of figs in fruits is very high, with 6.6 grams of dietary fiber per 240 grams.

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In addition to the above, green leafy vegetables and beans are rich in dietary fiber, so you can eat more at ordinary times.

Question 3: What are the 1 foods containing dietary fiber? Dietary fiber is a special nutrient, and its essence is polysaccharide in carbohydrates that cannot be decomposed by human digestive enzymes. There are hundreds of dietary fibers, including cellulose, hemicellulose, pectin, lignin, gum and plant viscose, seaweed polysaccharide and so on. Dietary fiber is a non-nutritive component in food, but it is beneficial to human health. 2 Food sources The source of food fiber is mainly plant food. There are a lot of cellulose, hemicellulose and lignin in the bran, chaff and soybean skin of cereals and beans. Oats and barley contain a lot of crude fiber; Lemons, oranges, apples, pineapples, bananas and other fruits and vegetables, such as cabbage, alfalfa, peas and broad beans, contain more pectin. In addition to such a rich source of dietary fiber, there are more pectin in recent years. In addition to such rich dietary fiber, many dietary fiber foods extracted from natural foods have appeared in recent years, and they also have better effects than ordinary dietary fiber, such as Xm (konjac) and water-soluble dietary fiber extracted from Jerusalem artichoke. It should be noted that dietary fiber is mostly insoluble, and only water-soluble dietary fiber can be absorbed by the human body. General physiological function of dietary fiber: this kind of substance can peristalsis the intestine, which is beneficial to the excretion of feces and can prevent constipation, rectal cancer, hemorrhoids and varicose veins of lower limbs; Can prevent cardiovascular diseases such as atherosclerosis and coronary heart disease; Prevent the formation of gallstones. It produces satiety, is beneficial for obese patients to eat, and can be used as slimming food. Improving glucose tolerance can regulate the blood sugar level of diabetic patients and can be used as food for diabetic patients. Improve intestinal flora and prevent intestinal cancer and appendicitis. The normal intake of dietary fiber should be determined according to the total food intake, which can generally be expressed as the following suitable ranges: low-energy diet [7.5× 1000 kJ (1800 kcal)] is 25g/d, and medium-energy diet [1.0×10000 kj. Excessive intake of dietary fiber will affect the absorption of other nutrients. However, increasing dietary fiber in moderation is very beneficial to constipation and obesity. 6 Remarks Dietary fiber is a non-starch polysaccharide in carbohydrates. However, since the 1970s, nutrition has made new progress. Today, nutritionists are still deeply studying the relationship between the structure, physical and chemical characteristics of dietary fiber and human health.

Question 4: What food contains more dietary fiber? Crude fiber: Buckwheat flour, oat flour, corn flour, soybean and other coarse grains all contain more trace elements, vitamins and dietary fiber, which has a good effect on improving glucose tolerance and reducing blood lipid. Crude fiber food refers to foods containing more than 2 grams of crude fiber per100g of food, including miscellaneous grains such as corn, millet, sorghum, buckwheat, oats, cassava, sweet potato, arrowroot, soybean, mung bean, red bean, pea, cowpea, broad bean, soybean sprout, celery, leek and garlic bolt. These foods are thick in fiber, difficult to digest and absorb, and will increase the burden on the stomach, so patients with stomach diseases should eat less. The so-called crude fiber is dietary fiber. Foods containing dietary fiber mainly include grains, vegetables, fruits and beans. It is divided into soluble dietary fiber and insoluble dietary fiber. The former is gum, gum and mucus, which is soluble in water and mainly exists in fruits, oats, barley and some beans. Most dietary fibers are insoluble, such as cellulose and hemicellulose. Coarse grains and miscellaneous grains containing this insoluble dietary fiber, such as corn, wheat bran and rice bran, are mostly added to crude fiber foods on the market. Crude fiber has few nutrients and is not easy to digest, but it can prevent and treat diseases such as obesity, hyperlipidemia and diabetes.

Question 5: The role of dietary fiber What foods contain dietary fiber? Introduce the role of dietary fiber.

Prevention and cure constipation

Dietary fiber has a large volume, which can promote intestinal peristalsis and reduce the residence time of food in the intestine, and the water in it is not easy to be absorbed. On the other hand, dietary fiber is fermented by bacteria in the large intestine, which directly absorbs the water in the fiber, softens the stool and has a laxative effect.

Conducive to weight loss

Obesity is generally related to the increase of calorie intake or the decrease of physical activity in food. Increasing the dietary fiber content in the diet can reduce the intake of heat energy, reduce the digestion and absorption of nutrients in the intestine, and finally make the body fat consumption play a role in losing weight. Dietary fiber in orange cold weather expands 200-250 times when it meets water, which can not only make people feel slightly full, but also reduce the absorption of excess heat. It can also coat excess sugar and grease and excrete them together with the old deposited waste in the intestine, thus achieving the purpose of slimming. This can be said to be an effective and safe way to lose weight.

Prevention of colon and rectal cancer

The occurrence of these two cancers is mainly related to the long stay time of carcinogens in the intestine and the long contact time with the intestinal wall. Increasing the content of dietary fiber makes the concentration of carcinogen relatively lower, and dietary fiber has intestinal peristalsis, which greatly shortens the contact time between carcinogen and intestinal wall. Scholars agree that excessive intake of animal fat, coupled with insufficient intake of cellulose, is an important cause of these two cancers.

Prevention and treatment of hemorrhoids

Hemorrhoids are caused by long-term congestion and congestion caused by constipation. Because of the laxative effect of dietary fiber, it can reduce the pressure around * * and make the blood smooth, thus playing a role in preventing and treating hemorrhoids.

Promote the absorption of calcium

Only 30% of calcium (RDI=800- 1200mg/d) is absorbed and 70% is excreted. Effect of water-soluble dietary fiber on calcium bioavailability: improving intestinal calcium absorption, calcium balance and bone mineral density.

Reduce blood lipid and prevent coronary heart disease.

Because some components in dietary fiber can be combined with cholesterol, lignin can be combined with cholic acid, and cholic acid can be directly discharged from feces, thus consuming cholesterol in the body to supplement cholesterol consumed in bile, thereby lowering cholesterol and preventing coronary heart disease.

Improve the symptoms of diabetes

Pectin in dietary fiber can reduce the absorption efficiency of food in intestine and the absorption speed of glucose, so that blood sugar will not rise sharply after meals, which is beneficial to the improvement of diabetes. Scholars' research shows that dietary fiber has the function of lowering blood sugar. The experiment showed that 26 grams of edible corn husk (containing 9 1.2% fiber) or soybean husk (containing 86.7% fiber) was added to the diet every day. Results After 28-30 days, the glucose tolerance was obviously improved. Therefore, increasing dietary fiber in diabetes diet for a long time can reduce insulin demand and control postprandial metabolism, which should be used as an auxiliary measure for diabetes treatment.

Improve oral and dental functions

Modern people have fewer and fewer opportunities to use oral muscles and teeth, because food is more delicate and soft. Therefore, tooth loss and dental caries are becoming more and more common. Increasing the cellulose in the diet will naturally increase the chances of chewing with oral muscles and teeth. In the long run, the oral cavity will be healthy and its function will be improved.

Prevention and treatment of gallstones

The formation of gallstones is related to the high cholesterol content in bile, because dietary fiber can bind cholesterol and promote bile secretion and circulation. Therefore, the formation of gallstones can be prevented. Some people add 20-30 grams of bran fiber to patients every day, and after one month, gallstones can be found to shrink, which is related to smooth bile.

Prevention of breast cancer in women

According to epidemiological investigation, the occurrence of breast cancer is related to high fat, high sugar, high meat and low dietary fiber intake. Because too much fat in the body will promote the synthesis of some hormones, form an imbalance between hormones, and lead to an increase in hormone levels in * * *.

Diseases of digestive system

Polymer water-soluble dietary fiber refers to carbohydrate polymers naturally existing, extracted or synthesized in plants, with a degree of polymerization DP ≥3, which is not digested and absorbed by human body and is beneficial to human health. Known as the "seventh nutrient" necessary for human body (apple collagen). Polymer water-soluble dietary fiber can form a protective film in human body, absorb heavy metals and excrete them together with harmful substances and nuclear radioactive substances, thus achieving the functions of detoxification, beauty and health care. Because apple collagen is insoluble in alcohol and decomposes oil, it can accelerate the excretion of alcohol, oil and toxic substances, and play a role in protecting the liver and strengthening the body.

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Question 6: What food has the highest dietary fiber content? Foods rich in dietary fiber:

Brown rice and embryo polished rice, as well as miscellaneous grains such as corn, millet, barley, wheat bran and wheat flour (the material of black bread); In addition, there are many dietary fibers in root vegetables and seaweed, such as burdock, carrot, mung bean, red bean, pea, potato and Undaria pinnatifida. Dietary fiber is a plant component, and plant food is a natural food source of dietary fiber. Vegetables, fruits, coarse grains, beans and bacteria and algae are rich in dietary fiber.

10 Food types containing the most dietary fiber: Poria cocos (80.9g), hawthorn (49.7g), dictyophora indusiata (46.4g), Chili powder (43.5g), Alpinia officinarum (43.3g), star anise (43g) and pepper (red, red, red, red, red, red, red, red, red, red, red, red, red, red.

Question 7: Foods with high dietary fiber content What are the main foods rich in dietary fiber, such as asparagus, sweet potato, celery, shoes, burdock, etc?

1, the first food rich in dietary fiber is bamboo shoots, and the main component of bamboo shoots is crude fiber.

2. Behind the bamboo shoots are potatoes, such as sweet potatoes and purple potatoes.

In addition, the dietary fiber content of celery is one of the best.

4. The dietary fiber content of eggplant in vegetables is very high.

5, vegetables rich in dietary fiber, and one thing that has to be mentioned is burdock, which is rich in dietary fiber and various minerals.

6. The dietary fiber content of figs in fruits is very high, with 6.6 grams of dietary fiber per 240 grams.

7. In addition to the above, green leafy vegetables and beans are rich in dietary fiber, so you can eat more at ordinary times.