What are the vegetables and fruits with coarse fiber

Vegetables and fruits with coarse fiber mainly include broccoli, spinach, apples, pears, oats, etc. Dietary fiber helps promote gastrointestinal peristalsis, improve digestive function, and moderate intake is beneficial to health.

1. broccoli

broccoli is rich in dietary fiber, with approximately 2.6 grams per 100 grams. Its fibers are mainly insoluble, which can increase satiety and help with bowel movements. When cooking, it is recommended to blanch and then stir fry or stir fry to avoid prolonged exposure to high temperatures that can damage nutrition. People with gastrointestinal sensitivity need to control their intake, as excessive intake may cause bloating.

2. Spinach

Spinach contains soluble and insoluble dietary fiber, with approximately 2.2 grams per 100 grams. The chlorophyll and fiber in it work together to help regulate the gut microbiota. It is recommended to choose cold or quick stir fry the tender leaves. People with high oxalic acid content should blanch before consumption.

3. Apples

Apple peels are rich in dietary fiber, with approximately 2.4 grams per 100 grams. Pectin is a soluble fiber that can delay sugar absorption. It is recommended to wash the skin before consumption, as juicing will lose most of the fiber components. Diabetes patients should pay attention to the control of single intake.

4. Pear

The dietary fiber of pear is mainly concentrated in the skin and near the core, with about 3.1 grams per 100 grams. Its lignin component can stimulate intestinal peristalsis and alleviate constipation. For those with weak and cold constitution, it is recommended to consume it after steaming and cooking to avoid stimulating the gastrointestinal tract with raw and cold ingredients. Oats are a high-quality source of dietary fiber in grains, with approximately 10.6 grams per 100 grams. β - glucan, as a soluble fiber, helps regulate blood lipids. It is suggested to choose raw oats to cook Congee. Instant oatmeal may lose some fiber due to processing. People with gluten allergies should avoid consuming it.

These high fiber ingredients can be used together in daily diet, such as oatmeal and apple Congee or broccoli mixed with spinach. Pay attention to gradually increasing fiber intake and avoid short-term excessive consumption that may cause gastrointestinal discomfort. At the same time, ensure sufficient daily water intake to help fiber function in the digestive tract. Special populations such as postoperative gastrointestinal patients or inflammatory bowel disease patients need to adjust their fiber intake type and dosage under the guidance of a doctor.