oat

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.

2. 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.

3. Apple

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.

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.

5.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.

Extended data:

Matters needing attention in eating high fiber food

Although high-fiber food is beneficial to prevent obesity, help obese patients reduce energy absorption and control blood sugar level, excessive intake of cellulose may also lead to absorption disorders of some salt-free and fat-soluble vitamins in the body.

The other fiber is water-soluble fiber, which is soluble in water and has the functions of adsorbing bile salts and lowering blood fat. Because the fat that people eat must be metabolized and absorbed by cholesterol to make bile salt, once the water-soluble fiber absorbs bile salt, the digestibility of oil will become worse. At this time, the human body must use cholesterol to make bile salts, so as to reduce the concentration of cholesterol in the blood at the same time and play a role in preventing hypertension and heart disease.

References:

High-fiber foods mainly include these-People's Network.