Top 10 ranking of "mushrooms" with a lot of dietary fiber

"I want to be healthy by eating dietary fiber."
"I want to know the goodness of each dietary fiber genre."
"How and how much should I eat mushrooms?"

Recently, it is becoming more and more popular to eat fermented foods and mushrooms, which are said to be "fungal activity" and are good for your health.

Mushrooms are said to be good for your health because they contain vitamins and minerals.

Among them, The most noticeable thing is the effect of dietary fiber of mushrooms on the intestinal environment .

This time, I would like to tell you about the top 10 rankings of "mushrooms" that have a lot of dietary fiber.

First of all, Mushrooms generally contain more dietary fiber than other foods .

In addition, water-soluble dietary fiber and insoluble dietary fiber tend to have more insoluble dietary fiber .

How is it good for you to take dietary fiber?

First, I will briefly explain how dietary fiber is good for your health.

Dietary fiber is a component contained in food, and is a component that cannot be decomposed by human digestive enzymes (indigestible).

Water-soluble dietary fiber is a dietary fiber that is soluble in water, and insoluble dietary fiber is a dietary fiber that is insoluble in water.

There is no good or bad, and both have their own characteristics.

Reference
If you would like to know about water-soluble dietary fiber, please see the article that explains the function and type of water-soluble dietary fiber and how to take it well.
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There are three reasons why it is good for you.

  1. Becomes food for good bacteria, prepares the intestinal environment, boosts immunity, prevents illness
  2. Water-soluble dietary fiber softens poop, insoluble dietary fiber adsorbs water and waste products, improves defecation
  3. Suppressing a rapid rise in blood glucose level after meals

Top 10 ranking of "mushrooms" with a lot of dietary fiber

Next, I would like to tell you about the 10 best "mushrooms" rankings that have the highest amount of dietary fiber.

The content of this dietary fiber is calculated per 100g.

Mushrooms basically contain a lot of dietary fiber, so please use it as a guide.

10th place: Mushroom (dietary fiber: 2.0g)

Mushrooms are not often used at the table every day.

Mushrooms go well with dishes that use white sauce, so even those who do not usually use mushrooms can use it when making stews and gratin to improve the intestinal environment from dietary fiber. It may be good to see.

9th place: Hiratake (dietary fiber: 2.6g)

Oyster Mushroom is not as famous as shimeji mushrooms and shiitake mushrooms, but it is rich in vitamins as well as dietary fiber.

It is also sold at supermarkets, so please try it once.

8th place: Nameko (dietary fiber: 3.3g)

Nameko is a mushroom with a slimy character.

Mushrooms that contain a lot of water-soluble dietary fiber, which softens poop in dietary fiber and serves as food for intestinal bacteria.

It is often eaten as an ingredient in miso soup, but when using it in small bowls, boil it lightly or heat it in the microwave instead of eating it raw.

7th place: King trumpet mushroom (dietary fiber: 3.4g)

King trumpet has no habit of taste, so it is suitable for all genres of Japanese, Western and Chinese cuisine.

When I was a kid, I bought a weekend eringi mushroom at my house and said, "Today is matsutake mushrooms" and ate eringi mushrooms roasted in butter soy sauce.

You can buy it at any supermarket, and since one is big, there are various ways to enjoy it, such as cutting it into thick slices or cutting it into strips.

6th place: Maitake (dietary fiber: 3.5g)

Among the mushrooms, I would like to recommend it.

Maitake can be eaten deliciously in any cooking, from soups such as miso soup to stir-fried foods and fried foods.

Furthermore, It contains a lot of vitamins compared to other mushrooms.

If it's Maitake, you can buy it at any supermarket, so it's a kind of mushroom that you take in regularly.

5th place: Bunashimeji (dietary fiber: 3.7g)

There are various types of shimeji mushrooms, but the shimeji mushroom is probably "bunashimeji".

Bunashimeji has a characteristic taste that makes you feel that "this taste is the taste of shimeji mushrooms".

Every mushroom contains abundant nutrition, so please use it as an ingredient for stir-fried foods and pasta when you think "I feel like shimeji mushrooms today".

4th place: Enokitake (dietary fiber: 3.9g)

Enoki mushrooms are indispensable for hot pots.

It is thinner than other mushrooms and has the least mushroom-like taste.

Enoki mushrooms are foods rich in water-soluble dietary fiber among dietary fibers as well as nameko mushrooms.

The amount of vitamins is also abundant, but it also contains vitamin C, which is not contained in Maitake and Nameko.

Mushrooms are not expensive, so you can add them to the table menu several times a week.

3rd place: Shiitake mushroom (dietary fiber: 4.2g)

The 3rd place shiitake mushrooms, but the 2nd and 1st place mushrooms are not the kind of mushrooms you eat in your daily diet, so I think they are actually the 1st place.

In terms of nutrition, dietary fiber is so rich that 1/5 of dietary fiber, which is said to be 18 to 20g per day , can be ingested from 100g.

It is rich in vitamin D that strengthens bones , and 100g can supplement one day's worth of vitamin D .

Dried shiitake mushrooms are also used as soup stock because of the strong flavor of amino acids.

It is delicious to cook and eat with stir-fried vegetables or miso soup, but it is also best to put it upside down on a net and sprinkle with soy sauce.

2nd place: Matsutake (dietary fiber: 4.7g)

Matsutake is a high-class food, but it is not only high-class but also contains a lot of dietary fiber.

Since it is rare to sell it to supermarkets, it is not always possible to eat it, so I think it would be good if you could remember it by saying, "Matsutake mushrooms have plenty of dietary fiber."

In terms of nutrition, it contains more vitamin D than the shiitake mushrooms mentioned earlier, and it also contains abundant enough to take one day's worth of niacin, which is a type of vitamin, at 50g.

1st place: Kikurage (dietary fiber: 5.2g)

The first place is Kikurage.

Speaking of wood ear, I think it is often used in ramen shop soup.

The amount of dietary fiber per 100g is twice that of Hiratake and 1.5 times that of Nameko and Eringi .

It is richer in vitamin D than shiitake mushrooms and matsutake mushrooms, , and only 20g can be taken for one day .

Compared to other mushrooms, I think it's more familiar, so it might be an ant to take this opportunity to make a mushroom as a small bowl.

Correct way to take "mushrooms" rich in dietary fiber

Next, I will tell you about "how to eat mushrooms" and "how much to eat in a day" as the correct way to eat.

How should I eat?

There are three ways to eat it.

  1. Try to take as an ingredient in miso soup
  2. Another item of stir-fried food
  3. Finely chopped for materials such as hamburger steak

① Try to take it as an ingredient in miso soup

The reason why it is good to take it as an ingredient in miso soup is

  • It's easy because it's just added as an ingredient when making miso soup
  • By putting it in miso soup, the amount will be reduced, so you can take more
  • Being two birds with one stone due to this intestinal regulation effect of miso
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② Another item of stir-fried ingredients

For example, suppose you think about making stir-fried vegetables with bean sprouts, carrots, cabbage, and pork.

You can still stir-fry delicious vegetables, but by choosing mushrooms here, the nutritional balance will be even better .

Mushrooms contain amino acids such as glutamic acid and aspartic acid, so taste is improved and the food is delicious.

③ Finely chop it into materials such as hamburger steak

The taste of mushrooms does not change even if they are chopped, so it is recommended to add them when making chopped meatballs such as hamburger steak and meatballs.

Eating too much meat causes the growth of bad bacteria in the intestines, but By eating mushrooms that contain a lot of dietary fiber together with meat, the balance in the intestines is not disturbed. It will be that you can have a healthy diet.

How long should I take in a day?

I will tell you how much mushrooms you should take in a day.

The standard daily intake of dietary fiber is 20 g or more for adult men and 18 g or more per day for adult females.

If you convert it with mushrooms, you have to eat 400g of shiitake mushrooms a day.

It's a bit unrealistic, so think about it in combination with other foods.

Other than mushrooms, beans and seaweeds are rich in dietary fiber .

Hijiki's dietary fiber is 5.2g for 10g, soybean is 8.6g for 50g, and broccoli 1/4 is 3.3g, so combine what you can do in 3 meals a day.

Conclusion

How was it?

This time, I told you about this dietary fiber that can be ranked in a ranking format, but since mushrooms are foods rich in dietary fiber as a whole, it is not the best fungus, various I think it's good to say to enjoy mushrooms

By adding mushrooms to your daily dining table as a plus one, let's improve the intestinal environment and aim for a healthy life!

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