What Are Fiber Foods?

High-fiber foods refer to foods rich in dietary fiber, and regular consumption of fiber foods is beneficial to human health. Dietary fiber is a large type of carbohydrate that is part of the plant and is not digested by the human body. It has significant health benefits to the human body. There are more than 1,000 kinds of dietary fiber in nature. 

What are fiber foods?

Dietary fibers are very important nutrients for the human body. It can promote the excretion of bile acid and neutral steroids, lower cholesterol, and also has a laxative effect. After eating dietary fiber, it has a feeling of fullness, and at the same time it has the effect of delaying the absorption of carbohydrates, which is beneficial to control postprandial blood sugar.

Different sources of dietary fiber differ greatly in their chemical composition, and so in their physiological effects. The common feature of dietary fibers is that they cannot be decomposed by intestinal enzymes and have low energy values. But under the action of intestinal bacteria, they can produce short-chain fatty acids (SCFAs), which can promote probiotics to exert a wide range of health effects. 

Therefore, dietary fiber has certain health effects in intestinal health, blood sugar control and type 2 diabetes prevention, satiety and weight regulation, prevention of lipid metabolism disorders, and prevention of certain cancers. 

What foods are high in fiber?

Whole grains, beans, fruits, vegetables and potatoes are the main sources of dietary fiber. Nuts and seeds are also high in content. Although foods rich in dietary fiber have the above-mentioned benefits, we can not eat only high-fiber foods. The correct dietary principle is: reduce the intake of fat, appropriately increase the ratio of vegetables and fruits, and maintain a balanced nutrition.

Specifically, high fiber foods include:

1. Grains and cereals: especially coarse grains, such as millet, corn, buckwheat, barley, and oats. These grains are very rich in dietary fiber. 

2. Vegetables: such as celery, leeks, spinach, cabbage, etc. Vegetables are also often an important source of dietary fiber. 

3. Fruits: such as apples, bananas, oranges, and peaches are also very rich in dietary fiber.