Common high-fiber foods are, cereals: barley, oats, buckwheat, high-grain, brown rice, wheat bran, barley, etc.. Vegetables: bamboo shoots the highest, carrots, green beans, cowpeas, soybean sprouts, leeks, garlic shoots, cauliflower, parsnip cabbage, cauliflower, celery, wild rice, lettuce, chili peppers and so on. Fruits: dragon fruit, papaya, hawthorn, dried apricots, dried plums, olives and so on.

High-fiber food should not be consumed too much, long-term use of large quantities will aggravate the burden on the stomach and other digestive system, constipation personnel please also moderate.

It is recommended that you do not consume high-fiber foods early in the day, such as in the morning and in the morning, but rather in the evening of the day, when it is less likely that you will feel hungry again.

High-fiber foods have many beneficial components that can effectively prevent cancer, and high-fiber foods and low-fat foods help prevent heart disease. Eating high-fiber foods can not only help eliminate harmful substances and waste in the body, but also lose weight and make our body become more healthy. Modern medical and nutritional research has confirmed that food fiber can be called the "seventh nutrient" alongside the traditional six nutrients. Traditional fiber-rich foods are bran, corn, brown rice, soybeans, oats, buckwheat, wild rice, celery, bitter melon, fruit and so on. Although food fiber-rich foods have all the benefits mentioned above, they should not be eaten in a partial way. The correct dietary principles are: reduce fat intake, increase the proportion of vegetables and fruits, and maintain a balanced nutrition.

Fiber content:

Wheat bran: 31%

Grains: 4-10%, arranged in descending order as wheat kernels, barley, corn, buckwheat noodles, barley noodles, sorghum rice, black rice.

Cereal: 8-9 percent; oatmeal: 5-6 percent

Potatoes, white potatoes and other yams have about 3 percent fiber.

Legumes: 6-15 percent, listed in descending order as soybeans, green beans, fava beans, kidney beans, peas, black beans, red kidney beans, green beans

Whether it's grains, potatoes, or legumes, in general the more finely processed they are, the less fiber they contain.

Vegetables: bamboo shoots have the highest content, dried bamboo shoots have 30-40% fiber content, and chili peppers more than 40%. The rest of the more fiber-containing: fern, cauliflower, spinach, pumpkin, cabbage, rape

Mushrooms (dried): the highest cellulose content, of which matsutake mushrooms have a cellulose content of close to 50%, more than 30% in accordance with the order from most to least: hairy vegetables, shiitake mushrooms, fungus, fungus. In addition, nori also has a high fiber content of 20%

Nuts: 3-14%. 10% or more: black sesame seeds, pine nuts, almonds; less than 10% of white sesame seeds, walnuts, hazelnuts, walnuts, sunflower seeds, watermelon seeds, peanut kernels

Fruits: the highest content of dried red fruits, with fiber content of close to 50%, followed by capers, dried mulberries, cherries, sour dates, black dates, jujubes, jujubes, jujubes, pomegranates, apples, duck pears.