"I want to know about vegetables and fruits that contain a lot of insoluble dietary fiber!"
"I want to have a diet that is conscious of insoluble dietary fiber."
"I was looking for a ranking of insoluble dietary fiber."
For such people, this time we will tell you the ranking of vegetables and fruits with a lot of insoluble dietary fiber.
We will also tell you three important things to take properly, so please read it to the end.
How is it good for you to take insoluble fiber?
First, I will briefly explain how insoluble fiber is good for you.
What is dietary fiber? Indigestible ingredients contained in food that cannot be decomposed by human digestive enzymes (indigestible) It is.
Among them Insoluble dietary fiber is soluble in water No Dietary fiber is.
There are three reasons why it is good for you.
- Encouraging defecation leads to relief and control of constipation
- Adsorbs harmful substances and discharges them to the outside of the body
- It serves as food for good bacteria in the intestines, prepares the intestinal environment, and prevents various diseases.
If you would like to know more about insoluble dietary fiber, please see the article that explains the function and type of insoluble dietary fiber and how to take it well.
What is insoluble dietary fiber? Explain the work and types, the foods that are abundant and how to eat well!
Ranking of vegetables and fruits with a lot of insoluble dietary fiber per 100g
Next, I will tell you the ranking of vegetables and fruits with a lot of insoluble dietary fiber per 100g.
15th place: Burdock (insoluble dietary fiber: 3.4g)
15th place: Kanpyo (insoluble dietary fiber: 3.4g)
13th place: Avocado (insoluble dietary fiber: 3.6g)
13th place: Wasabi (insoluble dietary fiber: 3.6g)
13th place: Okra (insoluble dietary fiber: 3.6g)
10th place: Broccoli (insoluble dietary fiber: 3.7g)
9th place: Raspberry (insoluble dietary fiber: 4.0g)
8th place: Brussels sprouts (insoluble dietary fiber: 4.1g)
7th place: Moroheiya (insoluble dietary fiber: 4.6g)
7th place: Eda beans (insoluble dietary fiber: 4.6g)
5th place: Fukinoto (insoluble dietary fiber: 5.4g)
4th place: Shiso (insoluble dietary fiber: 6.5g)
3rd place: Tsukushi (insoluble dietary fiber: 6.9g)
2nd place: Green peas (insoluble dietary fiber: 7.1g)
1st place: Karin (insoluble dietary fiber: 8.0g)
Finally, I would like to tell you three important things to take insoluble dietary fiber effectively and correctly.
(1) Ideally, insoluble dietary fiber and water-soluble dietary fiber should be ingested in a 2: 1 balance.
This article is about water-soluble dietary fiber, but some dietary fiber is called insoluble dietary fiber.
There is no good or bad because water-soluble dietary fiber and insoluble dietary fiber have their own characteristics.
Therefore, instead of taking one of the dietary fibers, combine it with various foods. It is important to take a well-balanced intake of both water-soluble and insoluble is.
The ideal is Insoluble dietary fiber and water-soluble dietary fiber 2: 1 It is to eat so that it becomes.
② It's not as good as eating a lot of insoluble dietary fiber
Some people think that the more insoluble fiber you eat, the healthier you can be.
But that's not the case.
According to a study on the relationship between dietary fiber intake and colorectal cancer morbidity at the National Cancer Center, Low fiber increases the risk of developing colorectal cancer, but higher fiber does not reduce the risk I understand.
Instead of taking too much About 20g a day Please try to take from foods such as vegetables and beans as a guide. ..reference Relationship between dietary fiber intake and colorectal cancer morbidity | Achievements to date | Multipurpose cohort study | National Cancer Center Social and Health Research Center Prevention Research Group National Cancer Center Prevention Research Department | RSS
③ Don't be bound by the content of insoluble dietary fiber! As a guide only
This time, I will tell you the most important thing at the end.
Insoluble dietary fiber is also a beneficial ingredient in our body.
but, We do not recommend eating in a way that is tied solely to the content of insoluble fiber. ..
This is because if you are only pursuing ingredients, you can use supplements that contain a lot of dietary fiber.
In addition to dietary fiber, vegetables contain various ingredients that support our health, such as vitamins, minerals, and amino acids. It is.
I also wrote an article saying that it is better to eat the whole vegetables instead of eating the ingredients of the vegetables, so please take a look if you like.
Don't be an ingredient believer! How to get proper nutrition to avoid getting sick
How was that?
This time, I told you about the ranking of vegetables and fruits with a lot of insoluble dietary fiber.
It was the first place.
It is good to eat quince positively, but try it with burdock, okra, broccoli, etc. that you can eat on a daily basis.
Also, I told you at the end, " Three important things to get insoluble fiber effectively and correctly I would appreciate it if you could also refer to.