Ranking of vegetables and fruits with a lot of water-soluble dietary fiber

"I want to know vegetables and fruits that contain a lot of water-soluble dietary fiber!"
"I want to have a diet that is conscious of water-soluble dietary fiber."
"Ranking of water-soluble dietary fiber" I was looking for. "

For such people, this time we will tell you the ranking of vegetables and fruits with a lot of water-soluble dietary fiber.

The overall tendency of water-soluble dietary fiber is that it is abundant in beans (soybeans, peas, etc.) and mushrooms (nameko, enoki mushrooms, etc. ).

I will tell you three important things to take properly, so please read it to the end.

How is it good for you to take water-soluble dietary fiber?

First, I will briefly explain how it is good for you to take water-soluble dietary fiber.

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

Among them, water-soluble dietary fiber is dietary fiber that is soluble in water.

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. Soften the poop and improve defecation
  3. Suppressing a rapid rise in blood glucose level after meals

If you would like to know more 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.

What is water-soluble dietary fiber? Explain the function and type, the foods that are abundant and how to take it correctly!

Best 15 vegetables and fruits ranking with a lot of water-soluble dietary fiber per 100g

Next, I will tell you the ranking of vegetables and fruits with a lot of water-soluble dietary fiber per 100g.

This ranking is the content of water-soluble dietary fiber when vegetables and fruits are made into 100g, so when you actually ingest it, you can eat more than 100g, but if 100g is a considerable amount There is also , so it is a good to use as a guide.

After this ranking, we will also tell you the ranking of vegetables and fruits with a lot of water-soluble dietary fiber in the amount that can be ingested on a daily basis, so please take a look there as well.

15th place: Nameko (water-soluble dietary fiber: 1.0g)

14th place: Chickpeas (water-soluble dietary fiber: 1.2g)

13th place: Peas (water-soluble dietary fiber: 1.2g)

12th place: Broad beans (water-soluble dietary fiber: 1.3g)

11th place: Moroheiya (water-soluble dietary fiber: 1.3g)

10th place: Brussels sprouts (water-soluble dietary fiber: 1.4g)

9th place: Soybean (water-soluble dietary fiber: 1.5g)

8th place: Avocado (water-soluble dietary fiber: 1.7g)

7th place: Kanpyo (water-soluble dietary fiber: 1.9g)

6th place: Lemon (water-soluble dietary fiber: 2.0g)

5th place: Kumquat (water-soluble dietary fiber: 2.3g)

4th place: Burdock (water-soluble dietary fiber: 2.3g)

3rd place: Kintoki beans (water-soluble dietary fiber: 3.3g)

2nd place: Garlic (water-soluble dietary fiber: 4.1g)

1st place: Shallot (water-soluble dietary fiber: 9.1g)

Vegetables and fruits with a lot of water-soluble dietary fiber in the amount that can be ingested in daily life Best 11

Next, I will tell you the ranking of vegetables and fruits with a lot of water-soluble dietary fiber in the amount that can be ingested on a daily basis

This is the amount of water-soluble dietary fiber in vegetables and fruits that we consume in our daily diet.

11th place: Kiwifruit [1 piece 80g] (water-soluble dietary fiber: 0.6g)

10th place: Enoki [1 pack 170g] (water-soluble dietary fiber: 0.7g)

9th place: garland chrysanthemum [1/2 bundle 100g] (water-soluble dietary fiber: 1.5g)

8th place: Broccoli [1/2 pieces 150g] (Water-soluble dietary fiber: 1.1g)

7th place: Nameko [1 pack 105g] (water-soluble dietary fiber: 1.1g)

6th place: Carrot [150g per bottle] (Water-soluble dietary fiber: 1.1g)

5th place: Moroheiya [1 bundle 90g] (water-soluble dietary fiber: 1.2g)

4th place: Burdock [55g] (Water-soluble dietary fiber: 1.3g)

3rd place: Spinach [1 bundle 230g] (Water-soluble dietary fiber: 1.6g)

2nd place: Avocado [1 piece 160g] (Water-soluble dietary fiber: 2.7g)

1st place: Shallot [3 pieces 30g] (water-soluble dietary fiber: 2.7g)

Three important things to effectively and correctly ingest water-soluble dietary fiber

Finally, I would like to tell you three important things for effective and correct intake of water-soluble dietary fiber.

After knowing the ranking, it is also important to know how to ingest water-soluble dietary fiber efficiently and effectively.

Ideally, you should take a 1: 2 balance of water-soluble and insoluble fiber

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, it is important to take water-soluble and insoluble in a well-balanced manner in combination with various foods, rather than taking one of them in a biased manner.

Ideal is to eat water-soluble dietary fiber: insoluble dietary fiber = 1: 2


It is recommended to take soup or miso soup rather than raw vegetables

In order to efficiently ingest water-soluble dietary fiber, it is important to eat a lot of foods, but it is also important to eat raw, grilled, or boiled . It will be .

In the case of vegetables You cannot eat more raw vegetables than you think.

Therefore, it is recommended to eat it as a soup such as soup or miso soup .


Don't be bound by the content of water-soluble dietary fiber! as a guide only

This time, I would like to tell you the most important thing at the end.

Water-soluble dietary fiber is also a beneficial ingredient in our body.

However, We do not recommend eating in such a way that it is bound only by the content of water-soluble dietary fiber .

Because if you are pursuing only the ingredients, a supplement containing a lot of dietary fiber may be used.

In addition to dietary fiber, it is a vegetable that contains various ingredients that support our health, such as vitamins, minerals, and amino acids.

For example, Shallot is the number one, but it also contains vitamin Bs, folic acid, vitamin C, etc. in addition to dietary fiber.

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 a component believer! Correct nutrition to prevent illness

And the other is The meaning of meal is not only nutrition but also enjoyment of deliciousness .

Eating is not just about nutrition.

New encounters often start with meals, and daily worries may be resolved at lunch parties with friends.

Eating is important in terms of communication.

By knowing vegetables with a lot of water-soluble dietary fiber, you can have a healthy diet, and by sharing a little knowledge with your friends, not only yourself but also the people around you. Can also be healthy.

I would appreciate it if you could use the vegetable / fruit ranking, which has a lot of water-soluble dietary fiber, as such a usage.


Conclusion

How was it?

In both rankings, Shallot was number one.

Shallot and avocado are rich in water-soluble dietary fiber and are ranked high in the ranking, but they may not be familiar to you in your daily diet.

Burdock, spinach, and carrot are familiar and contain abundant water-soluble dietary fiber.

If you want to be aware of water-soluble dietary fiber, try taking burdock, spinach, carrots, and occasionally shallot, avocado, moroheiya, etc. .

Also, I would appreciate it if you could refer to the last " Three important things for effective and correct intake of water-soluble dietary fiber ".

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