Although dietary fiber is not digested or absorbed by our bodies, it ferments in the colon, where it nourishes gut-friendly intestinal bacteria, leading to a variety of health benefits. Certain types of fiber may also promote weight loss, lower blood sugar levels, and prevent and improve constipation.

Specifically, it has these health benefits:

1. Reduces cholesterol

Dietary fiber present in the digestive tract can help reduce the body's absorption of cholesterol.

2. Promotes healthy weight

High-fiber foods such as fruits and vegetables tend to be lower in calories. In addition, the presence of fiber slows down digestion in the stomach, which helps you stay fuller for longer periods of time, thus eating less.

3. Promote gastrointestinal peristalsis

Dietary fiber increases the volume of the digestive tract, promotes gastrointestinal peristalsis, helps the poop to absorb more water, improves constipation, and makes defecation like a slide.

4. Promote blood sugar control

It takes longer to break down high-fiber foods, which can help maintain more stable blood sugar levels, especially useful for diabetics.

5. Reduces the risk of gastrointestinal cancers

Consuming enough fiber can protect against certain types of cancer (such as colon cancer). One of the many reasons for this is that certain types of fiber (such as pectin in apples) may have antioxidant-like properties.

Drinking plenty of water while increasing your fiber intake can be a great way to promote the effects of fiber. We recommend that for every 1,000 calories you consume, you also consume about 14 grams of fiber, and 35 grams of dietary fiber a day is appropriate.

Want to eat enough dietary fiber? It's easy, just incorporate high-fiber foods into your daily diet.

These are 16 high-fiber foods that are healthy and taste great.

01. Pears

Fiber content: 2.6 grams per 100 grams.

Pears are rich in juice and high in dietary fiber, making them one of the best fruit sources for fiber supplementation.

02. Strawberry

Fiber content: 7.1 grams per 100 grams.

Strawberries are not only rich in dietary fiber, they are also rich in vitamin C, manganese, magnesium, and a variety of powerful antioxidants. Add strawberries to your daily food list during the winter strawberry season~

03. Raspberries

Fiber content: 6.5 grams per 100 grams.

Raspberries are nutritious and flavorful, they're rich in vitamin C, manganese and magnesium, and this berry fruit also contains quite a few antioxidant polyphenols.

04. Blackberries/Blueberries

Blackberries fiber content: 5.4 grams per 100 grams.

Blueberry fiber content: 2.4 grams per 100 grams.

Most of our daily breakfasts are high in carbohydrates, and if you can add these small berries to your breakfast, you can provide dietary fiber to your breakfast.

05. Broccoli

Fiber content: 2.6 grams per 100 grams.

Broccoli is a cruciferous vegetable and is one of the most nutritious foods. It is rich in vitamin C, vitamin K, folic acid, vitamin B1, potassium, iron and manganese and contains antioxidants and potent anti-cancer nutrients.

Broccoli is also relatively high in protein compared to most vegetables. Whether you're steaming broccoli, chilling broccoli, or sautéing broccoli, you can eat it often.

06. Brussels sprouts

Fiber content: 3.8 grams per 100 grams.

Brussels sprouts, a cruciferous Brassica plant, are lovely to look at, tender in flavor, and still have the highest protein content of any knobbly leafy vegetable.

07. Kale

Fiber content: 3.2 grams per 100 grams.

Kale contains a lot of vitamin A, vitamin C, vitamin B2 and a variety of minerals, calcium, iron and potassium are very rich. It tastes crisp and stays green even after cooking, making it a mainstay in salads. It can be eaten with a breakfast sandwich or as a source of vegetables for a midday meal.

08. Lentils

Fiber content: 3.9 grams per 100 grams.

Lentils are rich in dietary fiber, but they, like beans, must be cooked and boiled thoroughly before eating them.

09. Kidney beans

Fiber content: 9.8 grams per 100 grams.

Kidney beans are a kind of miscellaneous legumes, its protein content can be as high as 23.4g/100g, carbohydrates for 57.2g/100g, in the supplemental dietary fiber at the same time, or a good source of vegetable protein, and can be used as a staple food substitutes Oh.

10. chickpeas

Fiber content: 7.6g per 100g.

Chickpeas include minerals and protein, and you can make hummus out of them and use it as a breakfast spread, or use hummus as a substitute for super calorie-laden salad dressings.

In fact, many miscellaneous beans belong to the rich protein, fiber and a variety of nutrients of high quality food, is to supplement the protein, dietary fiber, the best choice to replace the staple food, for weight loss people to eat more of these kinds of miscellaneous beans, especially effective, and other high-fiber legumes include: black beans, hairy peas, lima beans and so on.

11. quinoa

Fiber content: 6.5 grams per 100 grams.

Quinoa, high in dietary fiber, high in magnesium, high in potassium, than refined white rice and noodles, not only provides carbohydrates, but also fiber, is one of the best players in the world of staple foods.

12. oats

Fiber content: 6 grams per 100 grams.

Oats are one of the healthiest cereals, they are rich in vitamins, minerals and antioxidants. Most especially, they contain a powerful soluble fiber called beta-glucan, which has important beneficial effects on controlling blood sugar and cholesterol levels. You can eat 50-75g of oats per day oh.

13. Popcorn

Fiber content: 14.5g per 100g.

Do not doubt that you really did not look at the wrong, popcorn dietary fiber is really rich, after all, it is made of corn, but the cinema sells butter popcorn because of the addition of a lot of fat, so the proportion of fiber is greatly reduced, if it is added to a lot of added sugar popcorn, eat 100g may be equivalent to the calorie of 15 Oreo cookies. Why not try to make your own popcorn at home with less oil and less sugar, taste good, but also supplement the fiber.

14. Almonds

Fiber content: 8 grams per 100 grams.

Almonds are a favorite nut that contains healthy fats, vitamin E, manganese and magnesium. Eating 10 almonds a day is about right, and don't eat bitter almonds.

15. chia seeds

Fiber content: 35.3 grams per 100 grams.

Chia seeds are high in fiber, but also high in calories, 456 kcal per 100g of energy, you can eat, but don't eat more, you can put some chia seeds when making bread to make up for the lack of fiber in the bread.

16. sweet potato

Fiber content: 3 grams per 100 grams.

Sweet potato is a tuberous starchy vegetable that is high in beta-carotene, B vitamins and various minerals. Sweet potatoes can be used as a tasty bread substitute.

If you have recently become constipated because you are dieting to lose weight and not eating staple foods, try sweet potatoes, which will not undo your weight loss program, but also improve constipation Oh.

Fiber is an important nutrient that promotes weight loss, lowers blood sugar levels, and says goodbye to constipation. Try adding these foods to your diet to easily increase your fiber intake.

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