What are the vegetables and fruits rich in crude fiber? Foods often produce a lot of toxins in the process of digestion and decomposition. These toxins will affect our health if they accumulate in the intestines. Therefore, we should eat more foods rich in dietary fiber and discharge the toxins in time. Let's take a look at the vegetables and fruits rich in crude fiber.

What are the vegetables and fruits with more crude fiber 1 1. The fruits with crude fiber are:

Apples, oranges, pears, pineapples, peaches, lemons, pears, grapes, apricots, persimmons, hawthorn, strawberries and bayberry.

Two, vegetables containing crude fiber are:

Bean sprouts, celery, leeks, garlic sprouts, day lilies, Toona sinensis, green peppers, edamame, Zizania latifolia, bamboo shoots, whipping shoots, asparagus, onions, mustard greens, cowhide, mung bean sprouts, coriander, eggplant, kelp, laver, seaweed, etc.

Effect of crude fiber:

When eating crude fiber, you must chew carefully, and chewing is a beneficial massage and stimulation for teeth, which can promote the growth of teeth; Chewing can also promote the development of mandible, so that children's teeth are arranged neatly and their faces are dignified; Chewing can also stimulate the secretion of salivary glands. Saliva is not only convenient for swallowing and digesting food, but also can play a mechanical washing role.

Reduce the retention of food residues between teeth and around teeth, thus reducing the occurrence of dental caries and periodontal disease. Vegetables containing crude fiber are often rich in vitamin C, which is also a necessary traditional Chinese medicine nutrient for synthesizing dental matrix. Therefore, if you want your child s to have neat and white teeth.

What are the vegetables and fruits with high crude fiber content? 2. Vegetables with high dietary fiber content.

green soybean

Dietary fiber: 4.0g/ 100g

Heat: 13 1 kcal/100g

Carbohydrate: 6.5g/ 100g

Summary: I didn't expect it? The common vegetable with the highest dietary fiber content is edamame! The moisture content of fresh edamame is close to 70%. Besides dietary fiber, the contents of protein and carbohydrate in vegetables are also high, and the calories are also high.

gumbo

Dietary fiber: 3.9g/ 100g

Heat: 45 kcal/100 g

Carbohydrate: 7. 1g/ 100 g

Conclusion: The mucin secreted by okra can protect the stomach wall, promote the secretion of gastric juice and help digestion.

Mushrooms (fresh)

Dietary fiber: 3.3g/ 100g

Heat: 26 kcal/100g

Carbohydrate: 1.9g/ 100g

Summary: Lentinus edodes is rich in amino acids and cellulose, fresh Lentinus edodes also contains a certain amount of vitamins, and the unit calorie is relatively low, which is very suitable for eating during weight loss.

Broad bean (fresh)

Dietary fiber: 3. 1g/ 100g

Heat: 1 1 1 kcal/100g

Carbohydrate: 16.4g/ 100g

Summary: Fresh broad beans are high in dietary fiber content, and also contain more carbohydrates and protein, so they are still high-calorie foods in fruits and vegetables, so attention should be paid to proper intake during weight loss.

French bean

Dietary fiber: 2. 1g/ 100g

Heat: 34 kcal/100 g

Carbohydrate: 4.6g/ 100g

Conclusion: In addition to low calorie and high dietary fiber content, the content of potassium in beans is also high, which is helpful to relieve edema.

What are the fruits with high fiber?

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.

Kiwifruit

Kiwi contains more dietary fiber, oligosaccharides and protein catabolic enzymes, which can help the human gastrointestinal digestion, absorb and take away many harmful substances and greasy fat in the intestine, and quickly remove harmful metabolites accumulated in the body.

pear

Pear is rich in dietary fiber, which can promote gastrointestinal peristalsis, discharge a lot of harmful substances accumulated in the body and avoid constipation.

pawpaw

Papaya not only contains rich dietary fiber, but also contains proteolytic enzymes and cucurbitacin, which can help decompose meat and reduce the workload of gastrointestinal tract.

banana

The rich dietary fiber and pectin in bananas can make bananas absorb a lot of water in the large intestine, make the feces soft and help to excrete.

apple

In addition to being rich in dietary fiber, the galacturonic acid contained in apples is also very helpful for detoxification, and its pectin can prevent food from rotting in the intestine.

guava

Guava, also known as guava, is rich in dietary fiber, which can delay the absorption of sugar in the intestine, and the low glycemic index can also effectively slow down the rise of blood sugar, making the body less prone to muscle hunger and obesity, and the calories are lower after seed removal.

plum

Every100g of the edible parts of plums contains energy117.2 ~ 221.9 kilojoules, 8.8g of sugar, 0.7g of protein, 0.25g of fat and provitamin A (carotene)100g. Iron 0.3 mg, potassium 130 mg, vitamin c 2~7 mg, and other minerals, amino acids, asparagine and cellulose.

Other foods high in dietary fiber

Cabbage, carrots, vegetables, cucumbers, tomatoes, mushrooms, tomatoes, soybeans, oranges, apples, leeks, white gourd, garlic, day lily, bamboo shoots, etc. are all foods with high fiber or pectin. Pitaya is a kind of low-calorie and high-fiber fruit, so it is deeply loved by people who lose weight. In addition, Pitaya is also very effective in preventing constipation.

High dietary fiber fungi (dry): the cellulose content is the highest, of which the cellulose content of Tricholoma matsutake is close to 50%, and more than 30% are arranged in descending order: Nostoc flagelliforme, Lentinus edodes, Tremella fuciformis and Auricularia auricula. In addition, the cellulose content of laver is also high, reaching 20%.

Nuts with high dietary fiber: 3- 14%. /kloc-more than 0/0% are: black sesame, pine nuts and almonds; Below 10% are white sesame, walnut, hazelnut, walnut, sunflower seed, watermelon seed and peanut kernel.

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.

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.

aubergine

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.

Green leafy vegetables

A 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 spinach has 4.3 grams of dietary fiber, while lettuce has 2 grams.

What are the vegetables and fruits with more crude fiber 3 1, and what are the vegetables with crude fiber?

It can be said that all kinds of vegetable foods are also very rich in cellulose, among which bamboo shoots are the most abundant in crude fiber, with a content of 30-40%. In addition, there are peppers, in which the content of crude fiber even exceeds 40%. Eating peppers regularly can not only supplement crude fiber, but also have a good antioxidant effect.

Others include bracken, cauliflower, spinach, pumpkin, Chinese cabbage, cowhide, celery, leek, soybean, day lily, Toona sinensis, coriander, eggplant, rape, water bamboo, onion and green pepper.

2, the role of crude fiber food

Crude fiber contains less nutrients and is not easy to digest. For a long time, people thought it had no effect on health. However, with the higher living standards, people's dietary structure is becoming "westernized" day by day. The more meat they eat, the less food and vegetables they eat, and the less dietary fiber they consume. Many diseases related to lifestyle have emerged, such as obesity, hyperlipidemia and diabetes. At this time, it was discovered that crude fiber can play a certain preventive and therapeutic role in these diseases.

3. Eating more crude fiber food has four advantages:

Can promote intestinal peristalsis, help the body accelerate metabolism, improve gastrointestinal function, prevent constipation and prevent intestinal cancer;

Improve blood glucose production reaction, reduce postprandial blood glucose content, and help treat diabetes;

Reduce the cholesterol content in plasma, prevent and treat hyperlipidemia and cardiovascular diseases;

Control weight and reduce the occurrence of obesity.

3, the difference between high fiber and coarse fiber

crowd

Crude fiber and high fiber are different for people. Crude fiber food is mainly for adults and the elderly to supplement body nutrients, while high fiber is not specifically for people, and is suitable for all ages.

kind

Friends who pay careful attention will find that foods with high fiber and crude fiber are similar. Indeed, some high-fiber foods are included in crude fiber foods, but not every crude fiber food is high-fiber food.

ingredient

From the perspective of tissue composition, crude fiber food is a food with a specific crude fiber composition, with a ratio of-0/00g per kloc. If it contains more than 2g of crude fiber, it means crude fiber food, such as common beans and fruits. High fiber food, mainly classified as miscellaneous grains food, is a valuable and nutritious health food.