There are oats, yams, and apples, as follows.

Oats. The highly viscous soluble fiber in oatmeal slows down the stomach's digestion time and keeps you feeling full. Oatmeal can slip the bowels, prompting the stool to become larger and more water, with fiber to enhance gastrointestinal peristalsis, play the role of laxative and detoxification. Steamed oatmeal juice as a drink is a good choice, stirring can also add other ingredients, such as apples, raisins, nutritious and can help laxative!

Yam. Yam is rich in fiber, easy to produce a sense of fullness, appetite suppression, and rich in dietary fiber can also promote gastrointestinal peristalsis, promote defecation. Yam can rectify the digestive system, reduce subcutaneous fat deposition, prevent obesity, but also increase immune function. Yam is rich in mucus protein, can effectively lower blood sugar, can indirectly regulate insulin levels in vivo. Congee made of yam can also solve the problem of constipation, is a nutritionally balanced slimming ingredients. The detoxification effect of the yam to raw food is the best, can be peeled white yam and pineapple cut into small pieces, together with the juice to drink, there is a healthy stomach and rectify the function of the intestines.

Apple. Apples contain dietary fiber and pectin, is conducive to gastrointestinal peristalsis, remove serum cholesterol. Calcium in apples helps the metabolism of excess salt in the body and eliminates edema. At the same time, apples are rich in potassium, which can relieve edema caused by excessive sodium intake, and diuretic effect. People who eat apples regularly have about 20% lower cholesterol than those who do not eat apples regularly. At the same time, apples also contain more crude fiber, they are digested more slowly in the stomach, with a sense of satiety, so you can lose weight.

Celery. Celery's calorie value is very low, and the plant fiber it contains, most of which is insoluble fiber, so it is easy for people to have a sense of fullness, and it is also very helpful for promoting peristalsis in the stomach. Some studies have also found that celery, in addition to being rich in water and fiber, also contains a chemical substance that can accelerate the breakdown and disappearance of fat. The process of chewing celery can make the facial muscles get exercise, and play a slimming effect.

Groundnut. Groundnuts are rich in dietary fiber and gelatinous substances such as laxatives, and the calories are relatively low, easy to make people feel full, which helps to lose weight. Groundnut contains loose fiber easy to digest, can enhance gastrointestinal peristalsis, help defecation. If you eat groundnut and other cereals together, you can achieve weight loss.

Brown rice. Brown rice is the whole rice, retaining the bran, rich in fiber, with water absorption, fat absorption and quite a sense of satiety, can rectify the bowel movements, help detoxification. Every day for breakfast a bowl of brown rice porridge or a cup of brown rice soy milk is a good detoxification method. In addition, brown rice glycemic index is lower than white rice, can enhance the sense of satiety, is conducive to appetite control, can help obese people lose weight.

The role of high-fiber foods

Promotes weight loss. Fiber specific gravity is small, large volume, after eating to fill the gastric cavity, it takes a long time to digest, prolonging the time of gastric emptying, so that it is easy to produce a sense of fullness, reducing calorie intake; at the same time, dietary fiber reduces the calorie ratio in the ingested food; cellulose in the intestines will attract fat and then discharged, helping to reduce the accumulation of fat, all three at the same time can be achieved for weight loss purposes.

Absorbing toxins. Food in the process of digestion and decomposition, will certainly produce a lot of toxins, these harmful substances in the intestinal lumen will stimulate the mucosal epithelium, mucosal inflammation caused by a long time; absorbed into the bloodstream, can increase the detoxification burden of the liver. Cellulose in the gastrointestinal tract in the presence of water to form a dense network, adsorption of organic matter, inorganic substances, water, to maintain the normal bacterial structure of the gastrointestinal tract plays an important role; at the same time, the toxins in the intestinal contents will be adsorbed by the cellulose, the intestinal mucosa and the opportunity to contact with toxins to reduce the amount of absorption into the blood is also reduced.

Control of constipation. Food fiber volume, can promote intestinal peristalsis, which water is not easy to be absorbed, and thus have a laxative effect.

Protecting the skin. The blood contains toxic substances, the skin has become the place to discard the waste, facial acne is due to excess acid in the blood and saturated fat and the formation of; often constipated people, yellowish skin color, but also because of feces in the intestines to stay too long, toxic substances absorbed through the intestinal wall and make the blood stained with toxins caused by. People who smoke too much look as if they are dead, also due to the above reasons. Food fiber can stimulate intestinal peristalsis, so that waste can be discharged from the body in a timely manner, reducing the toxic effect of toxins on the intestinal wall, and thus can protect the skin.

Reference

What are the main high-fiber foods? -Shandong Channel - People