People with constipation should take more fibers, but the benefits of fibers not only relieve constipation, but also reduce calcified sterol, prevent heart disease, and reduce the risk of developing kidney cancer. For diabetics, high-quality foods can prevent blood sugar from rising, increase abdominal distension, and help reduce weight.

How much does it take to eat? Those who buy food can see the fiber content marker on the packaging box; of course, the best fiber source is still the prototype food such as natural fruits and vegetables. You can search for their fiber content online, try to increase the fiber content you eat every day, and gradually increase until the standard of 35 grams per day. Nutritionist Amy Lee reminds that increasing fiber extraction must be carried out slowly to allow the kidney to decompose the fiber to avoid a large amount of fluid in a short period of time and causing improper abdominal distension.

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Some people eat avocado as a fruit, but it is not high in carbohydrates, but is rich in a large amount of healthy fats - single-individual non-flour and fatty acids, and the fiber content cannot be reduced. These two nutrients have been proven to be beneficial to scourges and cytosis bacteria.

Fiber: 5.6 gramsFiber per 100 grams

Swallow malt

Swallow malt contains both water-soluble and water-insoluble dietary fibers, which can greatly eliminate the kidney tract and can also reduce calcium. In addition, it is also rich in vitamins, minerals and antioxidants.

Fiber: 12.9 gramsFiber per 100 grams

Lentils

Lentils are very high in fiber content, and lentils are also low in heat and are rich in minerals and vitamins. Making lentils and favorite grains into lentil soup is a super food for gastric health.

Fiber: 10.7 gramsFiber per 100 grams

Chia seeds

Chia seeds are a very good source of high-quality food, and contain a lot of ozone and calcin. You can add them to breakfast ozone rice slices, or add non-filtered fruit and juice to eat them in full fiber.

Fiber: 34.4 gramsFiber per 100 grams

Raspberry

All fruits are very good foods, with raspberries and blackberries containing the most fibers. It is not easy to buy fresh raspberries in China, and cold fruits can get the same benefits.

Fiber: 6.5 gramsFiber per 100 grams

Almonds, one of the fruit members, are very convenient to obtain or take, and in addition to fiber, they can also obtain healthy fats and minerals.

Fiber: 11 grams of fiber per 100 grams

Dark Chocolate

Dark Chocolate actually contains dietary fiber? The preface is that you have to buy dark chocolate with high cocoa content to get higher fibers, antioxidants and other nutrients. Make sure you buy more than 70% of dark chocolate.

Fiber: 10.5 grams of fiber per 100 grams

Hotpeas

In recent years, hot red hornpeas are also one of the best sources of dietary fiber. They are also rich in minerals and protein. They can be cooked and pasted with a tuning machine to paste as toast or add salad.

Fiber: 12.2 gramsFiber per 100 grams

Popcorn

Can you also increase the fiber ingestion when watching movies and eating popcorn? Popcorn, which is made from corn, is a whole grain that is not processed, but it is recommended to make original popcorn that does not contain butter or oil-free and sugar-free is a healthy choice.

Fiber: 14.5 grams of fiber per 100 grams

● Nutritionist reminder

Who can’t eat too much fiber?

Patients with dysfunction should consult a doctor before increasing dysfunctional retrieval, as a large amount of dysfunctional retrieval may cause the symptoms to become malignant.