What are the vegetables and fruits in high fiber foods

Vegetables and fruits with high fiber content mainly include celery, broccoli, apples, pears, dragon fruit, etc. Dietary fiber helps promote gastrointestinal peristalsis, aid digestion and absorption, prevent constipation, and moderate intake is beneficial for health.

1. Celery

Celery is rich in insoluble dietary fiber, with a high fiber content in the stem. When chewed, the coarse fiber texture can be clearly felt. The fiber in celery can increase satiety and promote intestinal peristalsis, making it suitable for people who need to control their weight or improve constipation. Celery leaves also contain a certain amount of fiber and can be consumed together with the leaves.

2. broccoli

broccoli is a variety of cruciferous vegetables with a high fiber content, containing approximately 2.6 grams of dietary fiber per 100 grams. Its fibers are mainly soluble fibers, which can form gel like substances in the intestinal tract and delay the absorption of sugar. Broccoli also contains beneficial ingredients such as glucosinolates. It is recommended to blanch it before consumption to preserve more nutrients.

3. Apples

The peel of apples contains a large amount of insoluble fiber, while the flesh is mainly composed of soluble pectin. A medium-sized apple can provide about 4 grams of dietary fiber. The pectin in apples can absorb moisture and expand, softening feces. It is best to consume apples with their skin intact to obtain complete fiber. There is not much difference in fiber content among different varieties of apples.

4. Pear

The dietary fiber of pears is mainly concentrated near the skin, especially in Western pear varieties with higher fiber content. The fiber in pears is mainly composed of lignin, which can stimulate intestinal peristalsis. Pears also contain sorbitol, which has a mild osmotic laxative effect. For those with gastrointestinal sensitivity, it is recommended to peel and consume pears with high maturity.

5. Dragon fruit

The black seeds of dragon fruit contain abundant insoluble dietary fiber, and the fiber content of red heart dragon fruit is slightly higher than that of white heart varieties. Dragon fruit fiber can increase the volume of feces, and the soluble fiber in its viscous flesh also helps maintain the balance of gut microbiota. The sugar content of pitaya fruit is high, so diabetes patients need to control their intake.

High fiber vegetables and fruits should be diversified in daily diet, and it is recommended to consume 25-30 grams of dietary fiber per day. When increasing fiber intake, it should be done gradually, while ensuring sufficient water intake to avoid sudden and excessive intake causing bloating and discomfort. People with weak digestive function can first chop or juice vegetables and fruits before consumption, gradually adapting to a high fiber diet. Patients with long-term constipation or gastrointestinal diseases should adjust their dietary fiber intake under the guidance of a doctor.