What vegetables contain crude fiber? High fiber vegetable ranking
In recent years, with the popularization of healthy eating concepts, the importance of crude fiber (dietary fiber) has received widespread attention. Crude fiber can promote intestinal peristalsis, improve digestive function, and help control blood sugar and cholesterol. The following is an inventory of high-fiber vegetables that have been hotly discussed on the Internet in the past 10 days, compiled based on nutritional data and consumer discussion.
1. Top 10 high-fiber vegetables ranking list
| Ranking | vegetable name | Crude fiber content (per 100g) | Popular discussion keywords |
|---|---|---|---|
| 1 | celery | 1.6g | Low calorie, laxative, lower blood pressure |
| 2 | Broccoli | 2.6g | Anti-cancer, high protein, weight loss |
| 3 | spinach | 2.2g | Iron supplement, folic acid, antioxidant |
| 4 | kale | 3.8g | Superfood, Vitamin K |
| 5 | peas | 5.1g | Plant protein, satiety |
| 6 | carrot | 2.8g | β-carotene, eye protection |
| 7 | asparagus | 2.1g | diuresis, amino acids |
| 8 | Okra | 3.2g | Mucus protein, stomach protection |
| 9 | Eggplant | 2.5g | Anthocyanins and oil absorption controversy |
| 10 | sweet potato leaves | 3.1g | Rural wild vegetables, high in calcium content |
2. Recent hot topics of discussion
1.Kale becomes new internet celebrity: Related notes on the Xiaohongshu platform have increased by 120% in the past seven days. Fitness bloggers recommend its "high fiber + low calorie" properties, but some consumers report that it tastes bitter.
2.The controversial nature of okra: The topic "Is okra mucus nutritious" on Douyin has been played 8 million times. Experts point out that the polysaccharides in the mucus do have a stomach-protective effect.
3.New discoveries in traditional vegetables: Weibo’s hot search # sweet potato leaves are the hidden king # points out that its fiber content is three times that of sweet potatoes, and its calcium content exceeds that of milk.
3. Suggestions on vegetable fiber selection for different groups of people
| crowd | Recommended vegetables | Recommended daily intake |
|---|---|---|
| Weight loss people | broccoli, celery | 300-400g |
| Three high patients | spinach, asparagus | 200-300g |
| Constipation people | kale, peas | 400g or more |
| children | Carrots, sweet potato leaves | 150-200g |
4. Precautions when eating
1. The intake of high-fiber vegetables needs to be increased gradually. Sudden consumption of large amounts may cause abdominal bloating.
2. Some vegetables (such as spinach) contain oxalic acid, so it is recommended to blanch them before eating.
3. The recent hot search #vegetablesraw vs cooked# pointed out that the fiber of carrots is easier to absorb after being cooked, while broccoli and peanuts retain more nutrients.
4. Nutritionists remind: Simply supplementing fiber needs to be combined with adequate drinking water (1.5-2L per day), otherwise constipation may be aggravated.
Conclusion:According to the Dietary Guidelines for Chinese Residents, adults should consume 25-30g of dietary fiber daily. Choose a variety of high-fiber vegetables, paired with whole grains and fruits, to build a healthy diet. In the recently popular "light fasting" concept, high-fiber vegetables are also recommended as core ingredients.
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