Vegetables and fruits rich in fiber, everyone should have heard of dietary fiber. Many of our coarse grains, fruits and vegetables contain dietary fiber, which is an essential nutrient for human health. So what are the fruits and vegetables rich in fiber?
Fiber-rich fruits and vegetables 1 edamame
Dietary fiber: 4.0g/100g.
Heat: 13 1 kcal/100g
Carbohydrate: 6.5g/100g
Summary: Unexpectedly? The common vegetable with the highest dietary fiber content is edamame! The moisture content of fresh edamame is close to 70%. Besides dietary fiber, vegetables are also high in protein and carbohydrates, and their calories are also high.
gumbo
Dietary fiber: 3.9g/100g.
Heat: 45 kcal/100g
Carbohydrate: 7. 1 g/100g
Conclusion: Mucin secreted by okra can protect stomach wall, promote gastric juice secretion and help digestion.
Mushrooms (fresh)
Dietary fiber: 3.3g/100g.
Heat: 26 kcal/100g
Carbohydrate:1.9g/100g
Summary: Lentinus edodes is rich in amino acids and cellulose, and fresh Lentinus edodes also contains a certain amount of vitamins, and the unit calorie is also relatively low, which is very suitable for eating during weight loss.
Broad bean (fresh)
Dietary fiber: 3. 1 g/100g.
Heat: 1 1 1 kcal/100g
Carbohydrate:16.4g/100g
Summary: Fresh broad beans are high in dietary fiber, and also contain more carbohydrates and protein, so they are still high-calorie foods in fruits and vegetables, so we should pay attention to proper intake during weight loss.
Peas (fresh)
Dietary fiber: 3.0g/100g.
Heat: 1 1 1 kcal/100g
Carbohydrate:18.2g/100g
Conclusion: Pea has a high starch content, which can occasionally replace staple food in the process of losing weight, but because of its high dietary fiber content, it is easy to cause abdominal distension when eaten in large quantities at one time.
Spring bamboo shoots
Dietary fiber: 2.8g/100g.
Heat: 25 kcal/100g
Carbohydrate: 2.3g/100g
Conclusion: Bamboo shoots are helpful to prevent constipation and reduce blood lipid.
Auricularia auricula (water hair)
Dietary fiber: 2.6g/100g.
Heat: 27 kcal/100g
Carbohydrate: 3.4g/100g
Conclusion: Auricularia auricula is extremely rich in iron and is a good product for supplementing iron and enriching blood.
Garlic moss
Dietary fiber: 2.5g/100g.
Heat: 66 kcal/100g
Carbohydrate:12.9g/100g
Conclusion: Garlic moss contains more crude fiber, which is helpful to prevent or relieve constipation.
cowpea
Dietary fiber: 2.3g/100g.
Heat: 33 kcal/100g
Carbohydrate: 3.6g/100g
Summary: Cowpea is a vegetable with high vitamin A and potassium content. Low calorie, you can eat more during weight loss, but it is often used to pickle sour beans. In this case, eat less.
kidney bean
Dietary fiber: 2. 1 g/100g.
Heat: 34 kcal/100g
Carbohydrate: 4.6g/100g.
Conclusion: In addition to low calorie and high dietary fiber content, beans also have high potassium content, which is helpful to relieve edema.
What are the fruits with high fiber?
fig
Fig has a high dietary fiber content, with 6.6 grams of dietary fiber per 240 grams. It is also rich in calcium, potassium and magnesium. Studies have shown that fig dietary fiber can help prevent breast cancer. If you can't eat fresh, dried figs can do.
kiwi fruit or Chinese gooseberry
Kiwifruit contains more dietary fiber, oligosaccharides and protein catabolic enzymes, which can help the human gastrointestinal digestion, absorb and take away many harmful substances and greasy fat in the intestine, and quickly remove harmful metabolites accumulated in the body.
pear
Pear is rich in dietary fiber, which can promote gastrointestinal peristalsis, expel a lot of harmful substances accumulated in the body and avoid constipation.
pawpaw
Papaya is not only rich in dietary fiber, but also contains proteolytic enzymes and cucurbitacin, which can help decompose meat and reduce the workload of gastrointestinal tract.
banana
The rich dietary fiber and pectin in bananas can make bananas absorb a lot of water in the large intestine, make feces soft and help to excrete.
apple
The galacturonic acid contained in apples is not only rich in dietary fiber, but also helpful for detoxification. Its pectin can prevent food from rotting in the intestine.
guava
Guava, also known as guava, is rich in dietary fiber, which can delay the absorption of sugar in the intestine. The low glycemic index can also effectively slow down the rise of blood sugar, making the body less prone to muscle hunger and obesity, and the calories are lower after seed removal.
plum
The edible part of plum per 100g contains energy17.2 ~ 221.9 kilojoules, sugar 8.8g, protein 0.7g, fat 0.25g, provitamin A (carotene) 100-360.
Vegetables and fruits rich in fiber 2 0 1, pears
Fiber content: 2 or 6 grams per 100 grams.
Pear juice is rich and dietary fiber is high, which is one of the best sources of fruit to supplement fiber.
02, strawberries
Fiber content: per100g 7 1 g.
Strawberry is not only rich in dietary fiber, but also rich in vitamin C, manganese, magnesium and various powerful antioxidants. In the winter strawberry season, add strawberries to the daily food list ~
03, raspberry
Fiber content: 6 or 5g per100g.
Raspberry is rich in nutrition and flavor. They are rich in vitamin C, manganese and magnesium, and this berry also contains many antioxidant polyphenols.
04. Blackberry/Blueberry
Blackberry fiber content: 5 or 4g per100g.
Blueberry fiber content: 2 or 4 grams per 100 grams.
Most of our daily breakfasts are rich in carbohydrates. If you can add these small berries to breakfast, you can provide dietary fiber for breakfast.
05. Broccoli
Fiber content: 2 or 6 grams per 100 grams.
Broccoli is a cruciferous vegetable and one of the most nutritious foods. It is rich in vitamin C, vitamin K, folic acid, vitamin B 1, potassium, iron and manganese, and contains antioxidants and effective anticancer nutrients.
Compared with most vegetables, the protein content of broccoli is relatively high. Whether it is steamed broccoli, cold broccoli or fried broccoli, you can always eat it.
06. Brussels sprouts
Fiber content: 3 or 8 grams per 100 grams.
Brussels sprouts are Brassica plants in Cruciferae. They are lovely in appearance and fresh in taste, and their protein content is the highest among cabbages.
07, cabbage
Fiber content: 3 or 2g per100g.
Kale contains a lot of vitamin A, vitamin C, vitamin B2 and various minerals, and is rich in calcium, iron and potassium. It tastes crisp and stays green even after cooking. It is the main ingredient of salad. Can be eaten with breakfast sandwiches, or as a source of vegetables for lunch and dinner.
08, lentils
Fiber content: 3 or 9 grams per 100 grams.
Lentils are rich in dietary fiber, but like beans, they must be cooked thoroughly before eating.
09, kidney beans
Fiber content: 9 or 8 grams per 100 grams.
Kidney bean is a kind of miscellaneous bean, with protein content as high as 23,4g/100g and carbohydrate content of 57,2g/100g. It is a good source of plant protein while supplementing dietary fiber, and can be used as a substitute for staple food.
10, chickpea
Fiber content: 7 or 6 grams per 100 grams.
Chickpeas contain minerals and protein. You can make chickpeas into hummus for breakfast, or use hummus instead of extra-high calorie salad dressing.
In fact, many miscellaneous beans are high-quality foods rich in protein, fiber and various nutrients, and they are the best choice to supplement protein and dietary fiber instead of staple food. It is especially effective for dieters to eat more of these miscellaneous beans. Other high-fiber beans include black beans, edamame beans and Lima beans.
1 1, quinoa
Fiber content: 6 or 5g per100g.
Quinoa is rich in dietary fiber, magnesium and potassium. Compared with white rice flour, quinoa can not only provide carbohydrates, but also provide fiber. It is one of the best in the staple food industry.
12, oats
Fiber content: 6g per100g.
Oats are one of the healthiest cereals. They are rich in vitamins, minerals and antioxidants. Most notably, they contain a powerful soluble fiber called β-glucan, which plays an important and beneficial role in controlling blood sugar and cholesterol levels. You can eat 50~75g oats every day.
13, popcorn
Fiber content:14.5g/100g.
There is no doubt that you are not mistaken. Popcorn is really rich in dietary fiber. After all, it is made of corn. However, the butter popcorn sold in the cinema is greatly discounted because it adds a lot of fat. If it is popcorn with a lot of sugar, eating 100g may be equivalent to the calories of 15 Oreo cookies. Try homemade popcorn with less oil and sugar. It tastes good, and it can supplement fiber.
14, almond
Fiber content: 8 grams per 100 grams.
Almond is a very popular nut, which contains healthy fat, vitamin E, manganese and magnesium. Eating 10 almonds a day is almost enough. Don't eat bitter almonds.
15, subgrain
Fiber content: 35 or 3g per100g.
Chia seeds are rich in fiber, but they are also high in calories. The energy per 100g is 456 kcal. You can eat, but don't eat too much. You can put some chia seeds in the bread to make up for the lack of fiber.
16, sweet potato
Fiber content: 3g/ 100g.
Sweet potato is a tuber-like starchy vegetable, which is rich in β-carotene, B vitamins and various minerals. Sweet potato can be used as a delicious bread substitute.
If you are constipated recently because you don't eat staple food, try sweet potato, which will not only make your weight loss plan fall short, but also improve constipation.
Fiber is an important nutrient, which can promote weight loss, lower blood sugar level and bid farewell to constipation. Try adding these foods to your diet, and you can easily increase your fiber intake.
Vegetables and fruits rich in fiber 3 1. Yam: Yam is rich in fiber and can produce satiety. Dietary fiber in yam is beneficial to promote gastrointestinal peristalsis and digestive system. It can not only enhance immunity, but also prevent obesity.
2, apples: apples contain dietary fiber and pectin, which is conducive to gastrointestinal peristalsis; It is also beneficial to remove cholesterol. Apple can also eliminate edema, and its potassium has diuretic effect.
3, mushrooms: mushrooms contain a lot of cellulose, which can promote gastrointestinal peristalsis and prevent constipation. Regular consumption of mushrooms can promote the decomposition of cholesterol and reduce cholesterol content.
4. Pitaya: Pitaya is a kind of fruit with high fiber and low calorie. Conducive to detoxification and prevention of constipation. Eating pitaya regularly can also achieve the purpose of losing weight, including whitening and improving skin color.
It can be seen that there are mainly the above four kinds of high-fiber foods. In addition, there are several high-fiber foods such as celery and red beans. But what are the benefits of eating high-fiber food for a long time?
1, lose weight: The first advantage of eating high-fiber food is that you can lose weight. Foods from high fiber are low in calories and fat. Long-term consumption can not only supplement nutrition, but also achieve satiety. Regular consumption of high-fiber food has obvious weight loss effect.
2, treatment or prevention of constipation: constipation caused by various factors. Constipation will not only cause bad breath, but also have an adverse effect on the intestines. Constipation patients can eat more high-fiber food, which can promote digestion and gastrointestinal peristalsis, play the role of detoxification and constipation, and the constipation problem will be solved.
3, protect the mouth: bad eating habits and bad behavior lead to oral problems, including oral muscle pain, fragile teeth and so on. Eating high-fiber food often helps to strengthen oral muscle movement and protect teeth.
4. Control blood sugar: Eating high-fiber foods often helps to reduce the absorption of glucose, thus achieving the purpose of controlling blood sugar levels.
To sum up, high-fiber food has many benefits to human body, including promoting digestion and preventing constipation. High-fiber food can also maintain multiple organs of the human body and provide nutrition. Of course, it also includes improving human immunity. In addition to yam and other foods, you can also eat high-fiber foods such as aloe and oats.