Sources of dietary fiber | Amazing Health Benefits of Eating More Fiber

What is Dietary fiber

Dietary fiber is a water-soluble cellulose extracted from a variety of natural grains, fruits, and vegetables. Dietary fiber is the "seventh nutrient" other than water, vitamins, and sugars. Dietary fiber is not only beneficial to health, but also helps to solve various "face" problems, so it is favored by 40-year-old women and is called the "scavenger" of intestinal garbage. 

Health details Sources of dietary fiber 

Dietary fiber is mainly derived from plant foods, such as cereals, legumes bran, rice bran contains a lot of cellulose, hemicellulose and lignin, oats and barley contain a lot of crude fiber, lemon, Fruits such as citrus, apples, pineapples, bananas and vegetables such as cabbage, alfalfa, peas, and broad beans contain more pectin. Ranking of common foods containing dietary fiber (per 100 grams) is given in the table below:

Dietary Fiber Benefits & The function of dietary fiber 

Dietary fiber can absorb water and swell, making the intestinal metabolites softer and looser.

Dietary fiber will pass through the intestine faster and facilitate fecal discharge, thereby preventing constipation, rectal cancer, hemorrhoids, and varicose veins of the lower limbs.

Dietary fiber can prevent the occurrence of cardiovascular diseases such as atherosclerosis, coronary heart disease and the formation of gallstones.

Dietary fiber can limit the absorption of some sugars and lipids and increase the body's fat consumption, thereby avoiding obesity.
Dietary fiber can improve sugar tolerance and regulate the blood sugar level of diabetic patients; 

Dietary fiber Can improve intestinal flora, prevent intestinal cancer, appendicitis, etc.; can promote intestinal peristalsis, reduce the absorption of harmful substances, and remove toxins from the body, thereby improving the skin of fever, bad breath, acne, acne, rough skin, pigmentation, etc. problem.

Dietary fiber Healthy Tips 

Modern people's food is getting more refined and softer, and there are fewer and fewer opportunities to use oral muscles and teeth. Therefore, there are more and more cases of tooth loss and caries. Increasing dietary cellulose in the diet naturally increases the chance of using oral muscles and teeth to chew. Over time, the teeth will get health care and oral function will be improved.

Oatmeal Tremella Porridge 

Material: 25 grams oatmeal, 35 grams water Tremella, 60 grams orange petals, moderate sugar. 
Method: 1. one day in advance, the white fungus is cooked in clean water for use. 
2. Add water, oatmeal, cooked white fungus, white sugar to the pot, boil on high heat, change to medium heat for about 3 minutes, put orange petals, and cook for about half a minute.
Efficacy: Stimulate intestinal peristalsis, promote bowel movements, and have a good detoxification effect on the body. 

Stir-fried Konjac 

Ingredients: 150 grams of Chinese cabbage, 50 grams of mushrooms, 10 grams of konjac, appropriate amount of salt, chicken essence, garlic slices, and sesame oil.

Method:1.Cut the cabbage into slices and slice the mushrooms.
 2. Pick up the garlic slices in the oil pan, add konjac and stir fry a few times, then add the cabbage and mushrooms and cook. 
3. Add salt and chicken essence, pour sesame oil, and serve immediately. 
Efficacy: detoxification, stomach cleansing, swelling, phlegm, calcium supplementation, improve body immunity. 

High fiber recipe 

1. breakfast. Bran buns, millet porridge, boiled eggs, mixed cabbage. 
2. Lunch. Rice, fried shredded celery with shredded pork, seaweed radish soup. 
3. Dinner. Flatbread, stir-fried kidney bean pods with beef, mixed radish 

Vegetable fiber soup 

1. kelp bean sprouts soup. Use kelp, soybean sprouts, carrots, and tomatoes to add water to the soup. 
2. Lotus leaf winter melon drink. Adding winter melon and fresh lotus leaf together to boil soup can remove fat and make it a good summer drink. 
3. loofah konjac soup. Add loofah and konjac to the water and cook into soup. You can add some ribs or clams to the soup.

4. cabbage soup. Cabbage, onion, and carrot are added together to boil soup, the taste is good. 
5. Red and white radish soup. White radish and carrot are cooked with water or broth, and burdock, tomato and cabbage are more nutritious. 

Final Health Tips for Dietary fiber

The more dietary fiber is not the better, because too much dietary fiber can reduce the absorption of harmful substances and reduce the absorption of beneficial substances in the body, and even make the body lack of fat-soluble vitamins and inorganic salts. , Leading to malnutrition.