5 Fruits and vegetables high fiber, which keeps you full for a long time and makes it easier to excrete.
Fiber or dietary fiber It is an important part of a healthy diet. There are two types of dietary fiber: soluble fiber. and insoluble fiber Soluble fiber mixes with water and is slow for the body to digest. which is related to helping reduce the risk of heart disease High cholesterol level And helps the body control blood sugar levels better.
Soluble fiber can be found in grains, seeds, and legumes. and some vegetables Insoluble fiber can be found in foods such as: Whole grains, beans, โปรโมชั่น ufabet and root vegetables This type of fiber helps increase fiber in the intestines and helps food and waste pass through the intestines more easily.
5 fruits and vegetables are high in fiber
1. Carrot
Eating colorful vegetables and fruits helps in maintaining health. These colorful vegetables contain plant compounds called phytonutrients. which has many health benefits Carrots contain phytonutrients called carotenoids. which is good for the eyes And our body also uses carotenoids to help create vitamin A. Carrots are also high in both soluble and insoluble fiber. One carrot contains no less than 2.4 grams of soluble fiber.
2. Chickpeas
Chickpeas are full of protein and fiber. They are also a good source of vitamin B6 and folate, with 1 serving of chickpeas providing approximately 14% of your daily needs for vitamin B6 and folate. Chickpeas can be sprinkled on salads or added to soups, and 1 cup of cooked chickpeas has more than 4 grams of soluble fiber.
3. Potatoes
Potatoes are a good source of vitamin C, potassium, vitamin B16 and magnesium. Rich in soluble and insoluble fiber. These nutrients are not only found in potatoes with yellow skins. But also potatoes with red skin. And purple too 1 cup of cooked potatoes contains about 3.6 grams of soluble fiber and the same amount of insoluble fiber.
4. Okra
Okra It is a good dietary source of soluble fiber. And they also contain many nutrients such as vitamin C, vitamin B6, potassium and calcium, just like green beans and Brussels sprouts. Roselle can cause gas if eaten in excess. 1 cup of cooked okra provides about 2 grams of soluble fiber.
5. Blueberry
Blueberries are also a food that is high in fiber. It is also high in antioxidants called anthocyanins. This type of substance makes blueberries blue. Berries rich in anthocyanins help reduce the risk of cardiovascular disease. Although blueberries have a sweet taste, But it doesn’t raise blood sugar levels much due to its high fiber content. 1 cup of fresh blueberries contains about 1.8 grams of soluble fiber