Dietary Fiber Food Ranking List

Dietary fiber is a polysaccharide that can neither be digested and absorbed by the gastrointestinal tract nor produce energy. Therefore, it was once considered a "non-nutrient substance" and has not received enough attention for a long time.

However, with the in-depth development of nutrition and related sciences, people have gradually discovered that dietary fiber has a very important physiological role. Nowadays dietary fiber has become a matter of concern to academic circles and ordinary people and it has been supplemented and identified as the seventh type of nutrient by the nutritional circles, juxtaposed with traditional six types of nutrients - protein, fat, carbohydrates, vitamins, minerals and water.

Do you know which foods are high in fiber?

1. Vegetables: The content of bamboo shoots is the highest, the cellulose content of dried bamboo shoots reaches 30-40%, and that of peppers exceeds 40%. The rest containing more cellulose are bracken, cauliflower, spinach, pumpkin, cabbage and rape.

2. Fungi (dry): Fungi have the highest cellulose content. Among them, the cellulose content of Tricholoma Matsutake is close to 50% (although the content is high, it is not easy to buy), and the cellulose content of more than 30% are arranged in descending order: lettuce, shiitake mushrooms, tremella, fungus. In addition, the cellulose content of seaweed is also high, reaching 20%.

3. Wheat bran: the cellulose content is 31%, grains: 4-10%. And The fiber content is arranged in descending order: wheat grains, barley, corn, buckwheat flour, sorghum rice, black rice.

4. The cellulose content of sweet potatoes and other potatoes is about 3%. Beans: 6-15%, arranged from more to less are soybeans, green beans, broad beans, kidney beans, peas, black beans, red beans, mung beans. Generally speaking, regardless of cereals, potatoes or beans, the finer the processing, the less cellulose content.

5. Nuts: 3-14%. More than 10% are black sesame, pine nuts and almonds; less than 10% are white sesame, walnuts, hazelnuts, sunflower seeds, watermelon seeds, and peanut kernels.

6. Fruits: Dried red fruits have the most content, and the cellulose content is close to 50%. Secondly, there are tamarind, dried mulberry, cherry, wild jujube, black jujube, big jujube, small jujube, pomegranate, apple, and pear.

All kinds of meat, eggs, dairy products, various oils, seafood, alcoholic beverages, and soft drinks do not contain cellulose; all kinds of infant foods have extremely low cellulose content.

Although high-fiber foods are very good, you should not just eat high-fiber foods blindly. Because high-fiber foods have the characteristics of low fat and low sugar, they are extremely low in protein and vitamins, which will cause nutritional deficiencies in the long run. It needs to be supplemented by the intake of other foods. If you maintain a balanced diet and take exercise regularly, then a healthy life is already beckoning to you.

Soluble Fiber Dietary