Food Sources of Dietary Fiber

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Brown rice and embryonic polished rice, as well as corn, millet, barley, wheat husks (rice bran) and wheat flour (the material of black bread) and other grains; in addition, root vegetables and seaweeds contain more dietary fiber, such as burdock, carrots, kidney beans, Red beans, peas, potatoes and wakame, etc. Dietary fiber plays an important role in promoting good digestion and excretion of solid waste. Supplementing cellulose in an appropriate amount can increase and soften the food in the intestine, promote intestinal peristalsis, thus speed up the bowel movement, prevent constipation and reduce the risk of bowel cancer. In addition, cellulose can also regulate blood sugar and help prevent diabetes. It can also reduce the absorption of fat in the digestion process, thereby reducing the level of cholesterol and triglycerides in the blood, and preventing high blood pressure and cardiovascular and cerebrovascular diseases. Daily intake standard: The daily intake of dietary fiber recommended by relevant international organizations is: The American Cancer Prevention Association recommends a standard of 30-40 grams per person per day, and the European Community Food Science Committee recommends a standard of 30 grams per person per day.

 

Wheat bran, corn bran, celery, peel and root vegetables

 

Common foods such as barley, beans, carrots, citrus, flax, oats and oat bran are rich in water-soluble fiber. Water soluble dietary fiber can slow down digestion and excrete cholesterol most quickly, so it can increase blood sugar in the blood. And cholesterol control above the ideal level, can also help diabetic patients to reduce insulin and triglycerides.

 

Enough fiber intake can also prevent cardiovascular disease, cancer, diabetes and other diseases. Fiber can clean the digestive wall and enhance digestion. Fiber can also dilute and accelerate the removal of carcinogens and toxic substances from food, protect the fragile digestive tract and prevent colon cancer. Fiber can slow down digestion and excrete cholesterol most quickly, so blood sugar and cholesterol in the blood can be controlled at the optimal level.

 

The food sources of dietary fiber products are brown rice and embryonic polished rice, as well as miscellaneous grains such as corn, millet, barley, wheat husks (rice bran) and wheat flour (the material of black bread); in addition, root vegetables and seaweeds contain more dietary fiber, such as burdock, Carrots, green beans, red beans, peas, potatoes and wakame, etc. Dietary fiber is a plant component, and plant food is the natural food source of dietary fiber. Dietary fiber is rich in vegetables and fruits, whole grains, beans, fungi and algae foods. The content of dietary fiber in some common food raw materials is: Chinese cabbage 0.7%, white radish 0.8%, water spinach 1.0%, rice white 1.1%, leeks 1.1%, garlic sprouts 1.8%, Soybean sprouts 1.0%, fresh peas 1.3%, edamame 2.1%, bitter gourd 1.1%, ginger 1.4%, strawberry 1.4%, apple 1.2%, fresh jujube 1.6% , Jujube (dry) 3.1%, golden needle vegetable (dry) 6.7%, yam 0.9%, millet 1.6%, cornmeal 1.8%, mung bean 4.2%, tricholoma 6.9%, white fungus 2.6%, fungus 7.0%, kelp 9.8%. With the deepening of people's understanding of the relationship between dietary fiber and human health, some high-fiber foods are becoming more and more popular, and bacteria, algae, fruits and vegetables are in the dietary structure. The proportion gradually increased. In the modern food industry, raw materials rich in dietary fiber, such as rice bran, wheat bran, rye, oats, and bean dregs, are used to produce corresponding dietary fiber products through a series of processing, which can develop dietary fiber products for direct oral administration, and It can be used as a food additive, such as a quality improver and dietary fiber enhancer added to fermented foods such as yogurt, and baked foods such as bread. 

 

Attachment: 100 foods with the most dietary fiber 

 

1. Poria (80.9 g) 2. Hawthorn (dried) (49.7 g) 3. Bamboo fungus (dried) (46.4 g) 4. Chili powder (43.5 g) 5. Galangal (43.3 g) 6. Star anise (43 g) 7. Chili (red, sharp, dry) (41.7 g) 8. Wakame (dry) (40.6 g) 9. Licorice (38.7 g) 10. Luo Han Guo (38.6 g) 11. Huoxiang (37.6 g) 12. Curry (36.9 g) 13. Rasmus seed (35.6 g) 14. Pine mushroom (dry) (35.1 g) 15. Hair vegetable (dry) (35 g) 16. Fennel seed [ Cumin seeds) (33.9 g) 17. Fennel powder (33.9 g) 18. Red mushrooms (31.6 g) 19. Shiitake mushrooms (dry) (31.6 g) 20. Wheat bran (31.3 g) 21. Tremella (dry) (30.4) G) 22. Fungus (dried) (29.9 g) 3. Pepper powder (28.7 g) 24. Pepper (28.7 g) 25. Amomum (28.6 g) 26. Moldy dried vegetables (27.4 g) 27. Mustard greens (27.4 g) ) 28. Safflower (23.9 g) 29. Laver (dry) (21.6 g) 30. White boletus (dry) (21.5 g) 31. Mushroom (dry) (21 g) 32. Tangerine peel (20.7 g) 33 Cordyceps (20.1 g) 34. Coprinus comatus (dried) (18.8 g) 35. Pleurotus citrinopileus (dried) (18.3 g) 36. Gourd strips (dried) (18.1 g) 37. Scented tea (17.7 g) 38. Dry Ginger (17.7 g) 39. Tricholoma (17.2 g) 40. Peanut (fried) (17.2 g) 41. Chinese wolfberry (16.9 g) 42. Orange berry (16.9 g) 43. Clove (16.7 g) 44. Chrysanthemum ( 15.9 g) 45. Green tea (15.6 g) 46. Soybeans (15.5 g) 47. Willow matsutake (15.4 g) 48. Black tea (14.8 g) 49. Corn grits (yellow) (14.5 g) 50. Corn (yellow, dry) ) (14.4 g) 51. Nutmeg (14.4 g) 52. Cocoa powder (14.3 g) 53. Black sesame seeds (14 g) 54. White lentils (13.4 g) 55. Oats (13.2 g) 56. Oatmeal (13.2) G) 57. Torreya (13 g) 58. Morels (12.9 g) 59. Green beans (12.6 g) 60. Pine nuts (fried) (12.4 g) 61. Kelp (fresh) (11.3 g) 62. Magnolia slices (11.3) G) 63. Wheat (10.8 g) 64. Jujube (10.6 g) 65. Pinch not Qi (10.5 g) 66. Hazel mushrooms (dried) (10.4 g) 67. Black beans (10.2 g) 68. Pine nuts (10 g) 69. Barley (9.9 g) 70. White sesame (9.8 g) 71. Sesame ( 9.8 grams) 72. Hazelnuts (dry) (9.6 grams) 73. Walnuts (9.5 grams) 74. Black dates (with seeds) (9.2 grams) 75. Pancakes (9.1 grams) 76. Almonds (fried) (9.1 grams) 77. Hazelnut kernels (fried) (8.8 g) 78. Pistachio (8.2 g) 79. Oil skin (8.1 g) 80. Almond (8 g) 81. Sweet almond (8 g) 82. Corn (white, dry) (8 g) ) 83. Hairy cherry (7.9 g) 84. Yeast (7.9 g) 85. Peanut (7.7 g) 86. Daylily (dry) (7.7 g) 87. Chixiaodou (7.7 g) 88. Daylily (7.7 g) 89 Soybean meal (7.6 g) 90. Soybean paste (7.2 g) 91. Mustard (7.2 g) 92. Soy flour (7 g) 93. Eyebrow beans (6.4 g) 94. Lentils (6.5 g) 95. Buckwheat (6.5) G) 96. sesame oil hot sauce (6.4 g) 97. mung bean (6.4 g) 98. peanuts (fried) (6.3 g) 99. jujube (dry) (6.2 g) 100. cornmeal (white) (6.2 g) 101. lentils (6.7 g)

 

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