Vegetables: Bamboo shoots have the highest content, with the fiber content of dried bamboo shoots reaching 30-40% and peppers exceeding 40%. Others containing more fiber include: bracken, cauliflower, spinach, pumpkin, cabbage, rape, etc.

Fruits: Dried red fruits contain the most fiber, with a fiber content of nearly 50%, followed by dried mulberries, cherries, wild jujubes, black dates, jujubes, small jujubes, pomegranates, apples, pears, etc.

The role of dietary fiber: Absorbing water in the intestines dilutes the intestinal contents, reduces the concentration of bile, and promotes the growth and reproduction of normal bacteria in the intestines; and E. coli in the intestines can use Cellulose synthesizes pantothenic acid, niacin, riboflavin and other indispensable life substances for the human body.

Foods rich in dietary fiber can also prevent constipation. Dietary fiber is large in size and can promote intestinal peristalsis. The water in it is not easily absorbed, thus having a laxative effect.

Protect skin. When the blood contains toxic substances, the skin becomes a place where waste is discarded. Facial acne is caused by excessive acidic substances and saturated fat in the blood. People who are often constipated have a yellowish complexion because feces stay in the intestines. Over time, toxic substances are absorbed through the intestinal wall and become contaminated with toxins in the blood.

The complexion of people who smoke too much is ashen, which is also caused by the above reasons. Dietary fiber can stimulate intestinal peristalsis, enable waste to be discharged from the body in time, reduce the toxic effect of toxins on the intestinal wall, and thus protect the skin.