You eat vegetables every day, but the dietary fiber is not enough? Nutritionists teach you 3 ways to eat high-fiber foods such as black beans and oats

Is your diet today “satisfying” enough? Everyone knows that sufficient dietary fiber can maintain intestinal health, facilitate bowel movements, maintain internal environmental protection, and keep away from intestinal diseases. However, many people think that as long as they eat vegetables every day, they have enough fiber. In fact, nutritionists remind us that not all fruits and vegetables are high in fiber. If you want to reach the fiber goal of 25 to 35 grams, in addition to eating three vegetables and two fruits every day, you must also choose the right high-fiber foods, such as beans (black beans) and whole grains (oats), and consume unrefined whole grains, such as rice or oats.

Taking in enough dietary fiber can not only help you lose weight, but also take care of your health.

Nutritionist Zhang Yizhen said that dietary fiber is a very important nutrient. In addition to helping with bowel movements, water-soluble dietary fiber is often a source of energy for intestinal probiotics. It can help adjust intestinal flora and thus affect hormone secretion. It can also regulate cholesterol, slow down gastric emptying, avoid a rapid rise in blood sugar, or increase satiety and avoid excessive calorie intake. Therefore, consuming enough dietary fiber can not only help you lose weight, but also take care of your health.

In order to understand the dietary fiber intake of Chinese people, Haoshike calculated the dietary fiber intake of 100 office workers based on the food nutrition database of the Food and Drug Administration and found that as many as 98% of them did not consume the 25-35 grams of dietary fiber intake recommended by the Ministry of Health and Welfare. In addition, the average person only consumed less than 5 grams of dietary fiber per day, which is only 1/6 of the recommended amount, which is obviously a serious lack of intake!

Office workers may increase their risk of chronic diseases if they do not consume enough dietary fiber

For people who sit for long periods of time at work, if they do not do much exercise after get off work, their metabolism will decrease faster as they age. In addition, if they do not consume enough dietary fiber, they will increase their risk of many chronic diseases.

Nutritionist Zhang Yizhen said that although there is dietary fiber in fruits and vegetables, the amount varies. For example, common cabbage only contains 1.1g of dietary fiber per 100g. If you want to reach the goal of 25-35g, you need to eat 2.2-3.2kg of cabbage a day. Other common vegetables such as Chinese cabbage, bok choy, lettuce, and white radish only contain about 1g per 100g. Therefore, if you often choose low-fiber fruits and vegetables, you will of course easily get insufficient dietary fiber.

In order to ensure that everyone can eat enough, nutritionist Zhang Yizhen specially teaches 3 secrets to teach everyone how to supplement dietary fiber smartly:

【3 tips to easily supplement dietary fiber】

1. Eat the right foods to increase dietary fiber intake

In addition to fruits and vegetables, beans, mushrooms, seaweed, and unrefined whole grains also contain dietary fiber, and some contain higher levels than some vegetables. For example, per 100g, black beans contain 22g of fiber, chia seeds have 29g, black dates have 11g, instant oatmeal has 10.5g, barley flakes have 6g, multi-grain rice has 5g, oatmeal has 5g, and guava has 5g. Other foods with relatively high fiber content include: pinto beans, red beans, edamame, figs, shiitake mushrooms, king oyster mushrooms, bitter melon, almonds, corn shoots, carrots, kiwi fruit, etc. It is recommended to replace these foods in rotation in your daily diet to increase your dietary fiber intake.

2. Choose foods with added dietary fiber

Although a balanced diet can provide sufficient dietary fiber, for busy office workers who eat out, if they want to meet the dietary fiber intake target every day, the food choices will be relatively monotonous, and they will often break the target because of parties and social activities. Therefore, it is recommended that people who often eat out can purchase food supplements with added dietary fiber. There are already products on the market that fortify dietary fiber, such as double-fiber yogurt, tea, drinks or tablets. It is a good choice for those who want to balance health with busy life.

3. Eat according to the daily fiber menu

In order to maintain intestinal health, it is very important to consume enough dietary fiber. Nutritionists have specially prepared several high-fiber diet menus for everyone. Follow the tips above and combine the following menus to eat dietary fiber healthily: