The amount of fiber in each group of vegetables and fruits

Vegetables and fruits are considered high-fiber foods. Which help you feel full longer and reduce the absorption of sugar and fat. However, each type of vegetable has different types and amounts of fiber, such as:

Foods high in fiber (more than 3 grams/100 grams of food) include brown rice, whole cereal grains, basil seeds, fruits such as apples, guava, baby corn, sweet vegetables, fresh peas, okra, long beans, pears, green beans, carrots.

That are high in moderate fiber (1-3 grams/100 grams of food) include kale, cabbage, custard apple, corn, and Chinese dates.

Foods low in dietary fiber (less than 1 gram/100 grams of food): white rice, jackfruit, lychee, rose apple, grapes, mango, sapodilla, longan, banana, cucumber, watermelon, cantaloupe, orange.

Benefits of Fiber

No matter what type of fiber it is, it is very beneficial to the body. The benefits of fiber include:

1. Helps you feel full for longer.

Dietary fiber has the effect of helping you feel full for a long time because when we eat vegetables that contain dietary fiber, when the dietary fiber goes into the stomach. It will be dissolved by water into a sticky gel and remain in the stomach for a long time, helping to fill the space in the stomach. And when the stomach is full, it will send a signal to the brain that it feels full, reducing frequent hunger. Which is more full than eating meat.

2. Helps reduce the absorption of sugar and fat.

Dietary fiber slows down the digestion of sugar into energy. Helping to control blood sugar (insulin) levels, which play an important role in storing fat in the body.

3. Helps boost the immune system.

When dietary fiber travels into the large intestine, ufabet https://ufabet999.app it becomes a good food for microorganisms. These beneficial microorganisms play an important role in our immune system because more than 70% of our immunity is in our large intestine.

4. Dietary fiber helps with bowel movements and intestinal function.

Insoluble fiber expands well, increases bulk and helps soften stool. Does not scratch or rub against the intestinal wall, making it easy to pass stool, smooth and reducing constipation.

How much fiber do we need per day?

The amount of dietary fiber. That should received per day from Thai Recommended Daily Intake (Thai RDI) for Thai people aged 6 years and over determines. That the amount of dietary fiber that the body should receive for the general population is equal to 25 grams per day or 25,000 milligrams.