Eating cellulose-rich foods is easy to produce a feeling of fullness, thereby reducing food intake and controlling calorie intake. In addition, studies have found that cellulose can affect the absorption of fat. Moreover, high-fiber foods themselves are not high in calories, and can also help digestion, organize the intestines, and relieve constipation. Therefore, eating more high-fiber foods is an effective way to thin waist and abdomen. Generally speaking, you need to consume 20g of fiber in your daily diet to maintain a balanced nutrition, but if you want to lose weight, 25-30g is the most appropriate, but it should not be higher than 35g, otherwise it will affect the absorption of other nutrients, even Symptoms such as flatulence and diarrhea. High-fiber foods are so effective for weight loss, what are the foods rich in fiber?
- Oatmeal
The high-viscosity soluble fiber in oatmeal can slow down the digestion time of the stomach and keep people full. Oatmeal can smooth the intestines and laxatives, promote the increase of stool volume and water, and cooperate with fiber to promote gastrointestinal peristalsis and play a role in laxative and detoxification. It is a good choice to drink the steamed oatmeal juice as a drink. You can also add other ingredients such as apples and raisins when whipping, which is nutritious and helpful for laxatives!
- Apple
Apples contain dietary fiber and pectin, which are beneficial to gastrointestinal motility and clear serum cholesterol. The calcium in apples helps the metabolism of excess salt in the body and eliminates edema. At the same time, apples are rich in potassium, which can relieve edema caused by excessive sodium intake, and also have a diuretic effect. People who eat apples regularly have about 20% lower cholesterol levels than people who don’t eat apples regularly. At the same time, apples also contain more crude fiber, they are digested slowly in the stomach and have a feeling of satiety, so they can lose weight.
- Pine mushrooms
Mushrooms have high cellulose, among which the pine mushroom has the highest cellulose content, with a cellulose content of nearly 50%, which is higher than that of shiitake mushrooms. Eating more pine mushrooms helps Escherichia coli in the intestines to synthesize a variety of vitamins, promotes gastrointestinal motility, not only helps to expel toxins, but also loses weight. But pine mushrooms are relatively rare. If you don’t want to eat pine mushrooms to lose weight, you can consider using shiitake mushrooms instead.
- Black beans
Each cup of black beans contains 15 grams of fiber, and about 15 grams of protein. Their plump black color represents an abundance of flavonoids, and earth-colored foods are high in antioxidants. Be sure to drink plenty of water when you include beans and other high-fiber foods in your diet.
- Celery
Celery is rich in fiber, so it is called “high fiber food”, which can promote gastrointestinal motility and detoxification. At the same time, the calories of celery are very low, and the water content of celery is 95%. A celery only contains about 4 to 5 calories (a normal adult needs about 1500-2000 calories per day). Therefore, celery is a good weight loss food. Eat more when losing weight.
- Sweet Potatoes
Sweet potatoes are quite rich in nutrients. Sweet potatoes are very high in dietary fiber, which can stimulate gastrointestinal motility. In addition, sweet potatoes are rich in oligosaccharides, which help the growth of probiotics and are beneficial to the health of the large intestine. It can maintain the elasticity and smoothness of blood vessels, which is helpful for preventing arteriosclerosis and lowering cholesterol.
- Bamboo shoots
Bamboo shoots are rich in insoluble dietary fiber and have a good bowel-regulating effect. They contain a lot of sodium, which can effectively prevent edema. At the same time, because bamboo shoots have a good diuretic effect, it can allow the body to excrete alcohol as soon as possible, and also has a good effect on preventing hangovers.
- Kiwi
The cellulose content of kiwifruit is quite rich, and the rich fruit fiber can increase the speed of decomposing fatty acids and prevent excess fat from making the legs thicker. It is rich in vitamin C and acts as a powerful antioxidant and anti-mutagenic substance to whiten the skin.
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