What Are the Foods Rich in Crude Fiber?

Consuming an appropriate amount of foods rich in dietary fiber can reduce cholesterol absorption, effectively prevent constipation, hyperlipidemia, hyperglycemia, etc. Foods rich in dietary fiber mainly include cereals, potatoes, beans, vegetables, and algae.

Foods Rich in Dietary Fiber

Cereals: The content of dietary fiber ranges from 4 to 10%. Listed from highest to lowest, they are wheat grains, barley, corn, buckwheat noodles, job's tears noodles, sorghum, and black rice.

Potatoes: The content of dietary fiber is approximately 3%, including potatoes, sweet potatoes, taro, cassava, etc.

Beans: The content of dietary fiber ranges from 6 to 15%. Listed from highest to lowest, they are soybeans, green beans, broad beans, kidney beans, peas, black beans, small red beans, and mung beans.

Oatmeal: The content of dietary fiber in oats is as high as 8-9%, while the content in oatmeal is 5-6%.

Vegetables: The content of dietary fiber ranges from 30 to 40%. Some examples include bracken, cauliflower, spinach, pumpkin, Chinese cabbage, Swiss chard, celery, leeks, soybeans, day lily, Chinese toon, coriander, eggplant, rape, water chestnuts, dried bamboo shoots, asparagus, onions, green peppers, and chili peppers.

Mushrooms (dried): Matsutake, Nostoc flagelliforme, shiitake, white fungus, wood ear, enoki mushrooms.

Algae: The content of dietary fiber is around 20%, mainly including laver and seaweed.

Nuts: Black sesame seeds, pine nuts, almonds, white sesame seeds, walnuts, hazelnuts, pecans, sunflower seeds, watermelon seeds, and peanuts.

Benefits of Dietary Fiber

Regular consumption of foods rich in dietary fiber can treat chronic constipation. A large amount of dietary fiber mixed into food can increase the volume of food and form larger fecal masses, making it easier for the intestinal tract to push out food residues during contractions. It can also prevent colitis and colon cancer. According to epidemiological studies, people who consume a diet high in fiber have a lower risk of developing colitis and colon cancer. Dietary fiber can also affect cholesterol metabolism in the body. It can inhibit the absorption of cholesterol because fiber can bind to cholesterol, thereby reducing the absorption level of lipids, including cholesterol. Therefore, it can prevent atherosclerotic disease. Dietary fiber can also play a certain role in the prevention and treatment of obesity, hyperlipidemia, diabetes, and other diseases.