fiber is not digested in your stomach and eventually enters the colon where it is fed with good intestinal bacteria, which brings various health benefits. Fiber may also promote weight loss, lower blood sugar levels and fight constipation .
Dietary fiber can bring the following benefits when consumed:
- Reduce cholesterol. The presence of fiber in the digestive tract can help reduce the body's absorption of cholesterol. If you take statins (drugs that lower cholesterol ) and use fiber supplements (such as plantain fiber), the effect is better.
- Promote a healthy weight. High-fiber foods such as fruits and vegetables tend to be low in calories. In addition, the presence of fiber will slow down the digestion rate of the stomach, thereby helping you stay full for a long time.
- Promote blood sugar control. Breaking down high-fiber food may take longer. This can help you maintain a more stable blood sugar level, which is especially useful for people with diabetes.
- Reduce the risk of gastrointestinal cancer. Adequate intake of fiber can protect against certain types of cancer, including colon cancer. There are many reasons for this effect, including certain types of fiber (such as the pectin in apples) that may have antioxidant-like properties.
1 Apple
Apple is one of the most delicious and satisfying fruits you can eat. Their fibers are also relatively high.
Fiber content: 2.4 grams per 100 grams.
2 Lentils
Lentils are cheap and one of the most nutritious foods. They are high in protein and rich in many important nutrients.
Fiber content: 7.3 grams per 100 grams.
3 oats
oats are one of the healthiest cereals on the planet. They are rich in vitamins, minerals and antioxidants. They contain a powerful soluble fiber called β-glucan, which has important beneficial effects on blood sugar and cholesterol levels.
Fiber content: 10.1 grams per 100 grams.
4 Almond
Almond is a popular nut. They are rich in many nutrients, including healthy fats, vitamin E, manganese and magnesium. Almonds can also be made into almond flour with additional nutrients for baking.
Fiber content: 13.3 grams per 100 grams.
5 Sweet potato
Sweet potato has a high content of β-carotene, B vitamins and various minerals.
Fiber content: 2.5 grams per 100 grams.
6 Quinoa
Quinoa is rich in many nutrients, including protein, magnesium, iron, zinc, potassium and antioxidants.
Fiber content: 2.8 grams per 100 grams.
7 chickpeas
chickpea nutrients include minerals and protein.
Fiber content: 7.6 grams per 100 grams.
8 Kidney beans
Kidney beans are rich in plant-based protein and various nutrients.
Fiber content: 6.8 per 100 grams.
9 Cabbage
Cruciferous vegetables are rich in vitamin K, potassium, folic acid and effective anti-cancer antioxidants.
Fiber content: 3.7 grams per 100 grams.
10 Carrot
Carrots are rich in vitamin K,Vitamin B6, magnesium and beta-carotene, which are antioxidants, can be converted into vitamin A in your body.
Fiber content: 2.8 grams per 100 grams.
More content: please click
Fish soup for gout patients should eat fish or soup, science tells you which purine is high
Scientific research interpretation: cold, high blood fat, high cholesterol, diabetes can eat eggs ?
Gout: Which fruits can I eat? What can't be eaten? Read all in one article
Reference: Kris Gunnars, BSc—Medically reviewed by Miho Hatanaka, RDN, L.D.—Updated on October 22, 2020
.
