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 kind of indigestible food nutrient. It mainly comes from plant cell walls and contains cellulose, hemicellulose, resin, pectin and lignin. Fiber can be divided into two basic types according to its solubility in water: water-soluble fiber and water-insoluble fiber. Water-soluble fibers include resin, pectin and some semi-fibers. Common foods, such as barley, beans, carrots, oranges, flax, oats, oat bran, etc., are rich in water-soluble fiber, which can slow down digestion and expel cholesterol as quickly as possible, so that blood sugar and cholesterol in the blood can be controlled beyond the ideal level, and it can also help diabetic patients reduce insulin and triglycerides. Water-insoluble fibers include cellulose, lignin and some semi-fibers, as well as wheat bran, corn husk, celery, peel and root vegetables from food. Insoluble fiber can reduce the risk of intestinal cancer, prevent constipation and diverticulitis by absorbing toxic substances in food, and reduce toxins discharged by digestive tract bacteria. Most plants contain water-soluble and water-insoluble fibers, so a balanced intake of water-soluble and water-insoluble fibers in the diet can obtain different benefits. Attachment: 100 kinds of foods containing the most dietary fiber 1. Poria cocos (80.9g) 2. Hawthorn (dry) (49.7 g) 3. Dictyophora dictyophora (dry) (46.4g) 4. Chili powder (43.5g) 5. Alpinia officinarum (43.3g). (4 1.7g) 8。 Undaria pinnatifida (dried) (40.6 g) 9. Glycyrrhiza uralensis Fisch (38.7 g) 10. Siraitia grosvenorii (38.6g) 1 1. Pogostemon cablin (37.6g) 12. 14. Tricholoma matsutake (dry) (35. 1g) 15. Nostoc flagelliforme (dry) (35g) 16. Fennel seed [fennel seed] (33.9g) 17. Fennel powder (33. 19. dried Lentinus edodes (3 1.6g) 20. Wheat bran (3 1.3g) 2 1 .tremella (dry) (30.4g) 22. Auricularia auricula (dry) (29.9 g) 3. Pepper powder 26. dried mushrooms (27.4 grams) 27. Dried mustard (27.4g) 28. 23.9 grams of safflower. Porphyra (dry) (2 1.6g) 30. Boletus (dry) (2 1.5g) 365438. 33. Cordyceps sinensis (20. 1g) 34. Coprinus comatus (dry) (18.8g) 35. Pleurotus citrinopileatus (dry) (18.3g) 36. Zucchini (dry) (18.3g) 38. Dried ginger (17.7 g) 39. Tricholoma (17.2g) 40. Peanut kernel (fried) (17.2g) 4 1. Lycium barbarum (16.9g) 42. 44. Chrysanthemum (15.9g) 45. Green tea (15.6g) 46. Soybean (15.5g) 47. Tricholoma matsutake (15.4g) 48. Black tea (14.8g). Dry) (14.4g) 5 1. Nutmeg (14.4g) 52. Cocoa powder (14.3g) 53. Black sesame (14g) 54. White lentils (13. Oatmeal (13.2g) 57. Torreya grandis (13g) 58. Morchella12.9g 59. Green beans (12.6g) 60. Pine nuts (fried) (65438). 62. Olay tablets (1 1.3g) 63. Wheat (10.8g) 64. Jujube (10.6g) 65. Pinch (10.5g) 66. Hazelnut mushroom (dried). 68. Pine nuts (10g) 69. Barley (9.9 grams) 70. White sesame (9.8g) 7 1. Sesame (9.8g) 72. Hazelnut (9.6g) 73. Walnut (9.5g) 74. 76. Almond (fried) (9. 1 g) 77. Hazelnut kernel (fried) (8.8g) 78. Pistachio nuts (8.2g) 79. Oil skin (8. 1g) 80. Almond (8g) 81g. Sweet almond. Fuck) (8 g) 83. Mume (7.9 g) 84. Yeast (7.9 g) 85. Peanut (7.7 grams) 86. Day lily (dry) (7.7 g) 87. Red beans (7.7 grams) 88. Day lily (7.7 grams) 89. Soybean meal (soybean meal) 9 1. Mustard (7.2g) 92. Soybean powder (7g) 93. Eyebrow bean (6.6g) 94. Lentils (6.5g) 95. Buckwheat (6.5g) 96. Sesame oil hot sauce (6.4g) 97. Mung bean (6.4g) 98. 100. Corn flour (white) (6.2g) 10 1. Lentils (6.7 g)