High-fiber vegetables ranked as, ichthys sieboldii, cauliflower, okra, hairy peas, porcini mushrooms, colorful peppers, shiitake mushrooms, peas, spring asparagus, pumpkin and so on. High-fiber fruits are ranked as, sour dates, Kuril pears, red jade apples, coconut meat, mulberries, olives, jujubes, ginseng fruit, plantain, hawthorn, and so on.

High-fiber fruits and vegetables rankings

Vegetables and fruits ranked food name dietary fiber (g/100g) food name dietary fiber (g/100g)1 Fishweed 11.8 Sour jujubes 10.62 Cauliflower 7.7 Kurla Pear 6.73 Okra 4.4 Red jade apple 4.74 Hairy beans 4 Coconut meat 4.75 Porcini mushrooms 3.9 mulberries 4.16 Colorful pepper 3.3 Olives 4.07 Shiitake mushrooms 3.3 Dates 3.88 Peas 3.0 Ginseng fruits 3.59 Spring asparagus 2.8 Plantains 3.110 Pumpkin 2.7 Hawthorn 3.1 Benefits of eating high-fiber sparse fruits

Prevention of lipid metabolism

Regularly consuming high-fiber foods reduces the risk of cardiovascular disease. Dietary fiber intake was negatively associated with the development of both fatal and non-fatal coronary heart disease, and the risk of cardiovascular disease death was reduced by 20% in those who ate a dietary fiber-rich whole grain breakfast daily.

Breast cancer prevention

Dietary fiber and breast cancer studies have shown that dietary fiber, especially whole grains, is negatively associated with breast cancer, but some studies have attributed this to an increase in associated B vitamins and a decrease in fat.