Relieve constipation and help lose weight, here’s the ranking of high-fiber foods! Nutritionist Zhang Peirong recommends 5 must-eat foods

High-fiber foods have many benefits! Did you know? Dietary fiber can be divided into two types, each with different functions, but both can promote intestinal health and have anti-cancer effects. In addition to the common whole grains and vegetables, nutritionist Zhang Peirong has sorted out 5 high-fiber foods for everyone, including seaweed, mushrooms, apples, etc., to prevent constipation and help lose weight!

Dietary fiber helps with bowel movements and increases satiety

Dietary fiber is a plant-based polysaccharide that cannot be broken down and absorbed by the stomach and intestines. It can be divided into two types: soluble dietary fiber and insoluble dietary fiber. Nutritionist Zhang Peirong said that dietary fiber not only helps with bowel movements, but also provides a sense of fullness and reduces food intake; and pectin, which is a soluble dietary fiber, can also reduce fat accumulation in the body.

Soluble dietary fiber

[Benefits] It can soften stools and make them easier to excrete; it is a nutrient source for intestinal probiotics, which can increase good bacteria, reorganize intestinal flora, and thus enhance immunity; it can lower cholesterol and prevent cardiovascular diseases

【Food】Vegetables, fruits, beans, konjac, whole grains

Insoluble dietary fiber

[Benefits] It can absorb water and swell to increase the volume of stool, stimulate gastrointestinal motility, and shorten the time that toxic substances and carcinogens stay in the intestines. Therefore, it can promote intestinal health, prevent constipation, and reduce the risk of cancer.

【Food】Beans, fruit peels, roots and tubers, whole grains, cereals, (unprocessed) gluten

High-fiber food rankings, 5 good foods to eat

Nutritionist Zhang Peirong recommends the following 5 kinds of high-fiber foods to teach you how to easily eat for a healthy intestine and a good body shape! Don’t forget, moderate supplementation is the healthiest!

High-fiber food 1: Seaweed

Seaweed, such as kelp, is slimy and can help prevent damage to the intestinal wall during bowel movements. Moreover, seaweed is rich in soluble dietary fiber. After dissolving in water, it will begin to swell and become more sticky, which can soften stool and make defecation more comfortable!

The fiber in apples is both soluble and insoluble dietary fiber. The soluble fiber, pectin, has a strong water absorption capacity and can absorb 30 times its own weight in water! Therefore, pectin can absorb excess water in the intestines, quickly excrete harmful substances, help prevent colorectal cancer, and reduce the accumulation of fat and cholesterol in the body.

The fiber in apples is both soluble and insoluble dietary fiber. The soluble fiber, pectin, has a strong water absorption capacity and can absorb 30 times its own weight in water! Therefore, pectin can absorb excess water in the intestines, quickly excrete harmful substances, help prevent colorectal cancer, and reduce the accumulation of fat and cholesterol in the body.

High-fiber food 2: Apple

The fiber in apples is both soluble and insoluble dietary fiber. The soluble fiber, pectin, has a strong water absorption capacity and can absorb 30 times its own weight in water! Therefore, pectin can absorb excess water in the intestines, quickly excrete harmful substances, help prevent colorectal cancer, and reduce the accumulation of fat and cholesterol in the body.

High-fiber food 3: Beans

Soybeans, red beans, mung beans, peas, green beans, etc. are rich in dietary fiber and can promote bowel movements. At the same time, beans are rich in high-quality plant protein and various vitamins, and the fats are mainly unsaturated fats and lecithin, which help lower cholesterol.

High-fiber food 4: Sweet potato

Sweet potatoes are high in dietary fiber. Just eating a 200-gram sweet potato can provide about 1/4 of the daily fiber requirement, which helps increase good bacteria and inhibit bad bacteria. It can also prevent gastrointestinal mucosal lesions and help prevent colorectal cancer. When cooking sweet potatoes, heating them with the skin can retain 60% of the vitamins C and E, so it is more nutritious to eat them with the skin!

High-fiber Food 5: Mushrooms

Mushrooms include black fungus, shiitake mushrooms, enoki mushrooms, etc. They are rich in fiber, which can promote intestinal peristalsis and achieve the effects of laxative and detoxification.