The intestines are pleased! Ranking of foods with plenty of dietary fiber

Constipation continues.

"It's not effective even though my intestines are active."

Dietary fiber.

Maybe not enough

Japanese dietary fiber.

The daily goal is:

Women: 18 g or more

Men: 21 g or more

but the actual average intake

Well below target

[Ranking of food with plenty of dietary fiber]

※ Content per serving

1. Burdock (1 / 2 stick 100g) → 5.7g

Both water soluble and insoluble are abundant. Become food for intestinal bacteria and increase good bacteria. For Kinpira and miso soup.

2. Okara (table spoon 3 ・ 50g) → 5.8g

Rich in dietary fiber in the pomace of soybeans. A lot of insoluble dietary fiber, it activates the movement of the intestines. Mix with fried dishes and okonomiyaki.

3. Hijiki (dried 10g) → 5.2g

Even a small amount of dietary fiber is plentiful. It is also rich in minerals and regulates the intestinal environment. For simmered dishes and salads.

4. Edamame (a pinch of 100 g) → 5.0 g

Excellent food that can take protein and dietary fiber at the same time. Simply use it as a snack for intestinal activity.

5. Shiitake (3 sheets 100g) → 4.9g

β-glucan regulates the intestinal environment. Immune function is also supported. Daily miso soup and stir-fry.

6. Oatmeal (50g per serving) → 4.7g

Rich in water-soluble dietary fiber β-glucan. It moderates the rise in blood sugar levels and improves the intestinal environment. Ideal for breakfast.

7. Broccoli (5 bunches 100g) → 4.3g

Double effect of vitamin C and dietary fiber. While preparing the intestines, beautiful skin also comes true. Steamed and eaten nutrition ◎.

8. Avocado (1 / 2 piece 80g) → 4.2g

Contains dietary fiber and high-quality lipids. Smoothens bowel movement and improves bowel movement. Salad or as is.

9. Enoki (1 bag 100g) → 3.9g

Cheap and easy dietary fiber source. Balance intestinal bacteria. Put plenty in miso soup or stir-fry.

10. Mochi barley rice (1 bowl 150g) → 3.8g

Dietary fiber is greatly improved just by mixing with white rice. Improvement of intestinal environment with β glucan. Intestinal activity just by changing staple food.

11. Pumpkin (3 pieces 100g) → 3.5g

Rich in dietary fiber and vitamins. Antioxidant action while preparing the intestines. For simmered dishes and soups.

12. Natto (1 pack 50g) → 3.4g

Double effect of fermented food x dietary fiber. Increase good bacteria and improve intestinal environment. Intestinal activity with one pack every morning.

13. Spinach (1 / 3 bag 100g) → 2.8g

Eat iron and dietary fiber at the same time. Both anemia prevention and intestinal activity. Stir-fry and soak.

14. Sweet potato (1 / 3 stick 100g) → 2.8g

Contains water-soluble and insoluble dietary fiber in a well-balanced manner. It regulates bowel movement and improves bowel movement. Ideal for snacks.

15. Brown rice (1 bowl 150g) → 2.1g

Dietary fiber is about 3 times more than white rice. It suppresses the rise of blood sugar level while adjusting the intestinal environment. Intestinal activity just by changing staple food.

Types of Dietary Fiber

Water soluble dietary fiber:

・ Soluble in water

· Become food for good bacteria

・ Slowly increase blood sugar level

・ Many ingredients: oatmeal, glutinous wheat, avocado

Insoluble Dietary Fiber:

・ Not soluble in water

Activate the movement of the intestines

Increase the volume of the stool

・ Many ingredients: burdock, okara, enoki

It is important to eat both in a balanced manner.

Tips for increasing daily dietary fiber

✅ staple food to mochi barley rice or brown rice

✅ Put mushrooms and seaweed in miso soup

✅ 1 pack of natto for breakfast

✅ snacks with sweet potatoes and avocados

✅ burdock and spinach as side dishes

What happens when there is a lack of dietary fiber?

⚠️ prone to constipation

⚠️ intestinal environment worsens

⚠️ blood sugar easily rises

⚠️ cholesterol increases

⚠️ rough skin easily occurs

⚠️ immune system.

By the way,

Even if you take a lot of fiber at once

On the contrary, I'm hungry

Gas can build up.

It is important to continue little by little every day

Just one from today

Try to incorporate

With knowledge, the body changes.

📌 and use it for intestinal activity

─ ─ ─ ─ ─ ─ ─

Eri | Doctor × Preventive Medicine

With knowledge, the body changes 🫶

Sending preventive beauty diet

　Preventive Beauty Diet 　Eat and prepare The Health Trend Intestinal Activity Dietary fiber