1, 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, so can dried figs.

2. beans.

Dried peas, lentils, black peas and green beans are all stars in high-fiber foods. Most beans are rich in protein, folic acid, iron and B vitamins, while the fat content is extremely low. The more beans you consume, the healthier your heart will be.

3. Barley.

The fiber content of barley is equal to that of beans. Dietary fiber in barley is beneficial to lowering cholesterol and promoting intestinal health. At the same time, it is also rich in selenium, which is helpful to reduce the risk of rectal cancer and promote thyroid hormone metabolism.

4. Eggplant.

Many people think eggplant is soft and has little dietary fiber. In fact, eggplant can provide 3 grams of fiber for every 20 calories.

Because of its low calorie, eggplant is convenient to provide more dietary fiber. At the same time, the contents of magnesium, potassium, folic acid, B6, vitamin C and vitamin K in eggplant are very high.

5. Pears.

The energy of a pear is about 100 calories and contains 5.2 grams of dietary fiber. Besides making fruit, pears can also be used as cold dishes.

6. Green leafy vegetables.

A cup of Chinese kale can provide 1 1%, 5 times of vitamin K, 2 times of vitamin A and 60% of vitamin C, but only 2 1 calorie. Two cups of spinach have 4.3 grams of dietary fiber, while lettuce has 2 grams.

Extended data:

The role of dietary fiber

1, it can help to prevent cardiovascular diseases, diabetes, cancer and other diseases, so if the body lacks this nutrient element, it may lead to the above problems.

2, it can play a good role in cleaning the digestive wall, and it is also obvious in helping to enhance the digestive function of the human body. Therefore, if you have a problem of indigestion, you can try to improve it by taking related foods.

3, it can help dilute and accelerate the elimination of harmful ingredients in food, and it also has good effects in helping the fragile digestive tract and helping to prevent colon cancer.

4, it can slow down the speed of digestion, and it can also quickly excrete cholesterol from the human body, so naturally it can control the blood sugar and cholesterol of the human body at a relatively ideal level.

References:

What are the main foods with high fiber? -People's Network