Dietary fiber yog cov carbohydrates los ntawm cov nroj tsuag uas koj lub cev zom tsis tau.

Txawm hais tias nws yog ib qho tseem ceeb rau koj lub plab thiab kev noj qab haus huv tag nrho, cov neeg feem coob tsis ua raws li cov kev pom zoo txhua hnub (RDA) ntawm 25 thiab 38 grams rau txiv neej thiab poj niam, raws li (1, 2).

Soluble thiab insoluble fiber ntau pab koj cov quav thiab tuaj yeem siv los ua zaub mov rau cov kab mob zoo hauv cov hnyuv loj.

Soluble fiber rub dej rau hauv cov hnyuv, uas ua rau cov quav mos thiab txhawb kev zom zaub mov.

Qhov no tsis yog tsuas yog pab koj zoo siab thiab txo qis cem quav, tab sis kuj tuaj yeem txo cov roj cholesterol thiab ntshav qab zib (3).

Ntawm no yog 20 cov zaub mov noj qab haus huv uas nplua nuj nyob hauv cov fiber ntau soluble.

1. taum dub

Dub taum tsis yog tsuas yog ib txoj hauv kev zoo ntxiv rau cov nqaij zoo nkauj rau koj cov tais diav, lawv kuj yog qhov zoo kawg ntawm fiber ntau.

Ib khob (172 grams) muaj 15 grams, uas yog qhov nruab nrab tus neeg noj nyob rau hauv ib hnub, los yog 40 mus rau 60% ntawm RDA rau txiv neej thiab poj niam (2, 4).

Black taum muaj pectin, ib daim ntawv ntawm soluble fiber uas ua gummy hauv dej. Qhov no tuaj yeem ncua lub plab khoob thiab ua rau koj xis nyob ntev, muab sijhawm rau koj lub cev kom nqus tau cov as-ham (5).

Taum dub kuj muaj protein ntau thiab hlau, tsawg calories, thiab yuav luag tsis muaj rog (4).

Soluble fiber ntau: 5,4 grams ib khob peb-plaub (129 grams) ntawm taum dub taum (6).

2. Lima Taum

Lima taum, tseem hu ua butter taum, yog cov taum loj, tiaj tus, taum daj-dawb.

Lawv feem ntau muaj cov carbohydrates thiab cov proteins thiab qee cov rog.

Lawv tag nrho cov khoom noj muaj fiber ntau yog qis dua cov taum dub, tab sis lawv cov ntsiab lus fiber ntau yog yuav luag zoo tib yam. Lima taum kuj tseem muaj cov pectin soluble fiber ntau, uas cuam tshuam nrog txo cov ntshav qab zib tom qab noj mov (5).

Raw lima taum yog tshuaj lom thaum raw thiab yuav tsum tau tsau thiab boil ua ntej noj mov (7).

Soluble fiber ntau: 5,3 grams ib khob peb-quarters (128 grams) ntawm taum lima (6).

3. Brussels sprouts
Lub ntiaj teb yuav raug muab faib ua Brussels sprout lovers thiab haters, tab sis txawm koj nyob rau sab twg, tsis muaj kev tsis lees paub tias cov zaub no tau ntim nrog cov vitamins thiab minerals, nrog rau ntau yam tshuaj tiv thaiv kab mob.

Tsis tas li ntawd, Brussels sprouts yog qhov zoo tshaj plaws ntawm fiber ntau, nrog 4 grams ib khob (156 grams) (8).

Cov fiber ntau soluble hauv Brussels sprouts tuaj yeem siv los pub cov kab mob plab muaj txiaj ntsig. Cov no tsim cov vitamins K thiab B, nrog rau cov saw luv luv fatty acids uas txhawb koj txoj hnyuv.

Soluble fiber ntau: 2 grams ib nrab khob (78 grams) ntawm Brussels sprouts (6).

4. Cov kws lij choj
Avocados originated nyob rau hauv Mexico tab sis tau txais koob meej thoob ntiaj teb.

Haas kws lij choj yog hom kws tshaj lij. Nws yog qhov zoo tshaj plaws ntawm cov rog monounsaturated, potassium, vitamin E thiab fiber ntau.

Ib qho avocado muaj 13,5 grams ntawm kev noj haus fiber ntau. Txawm li cas los xij, ib qho kev pabcuam - lossis ib feem peb ntawm cov txiv hmab txiv ntoo - muab txog 4,5 grams, ntawm 1,4 yog soluble (9, 10).

nplua nuj nyob rau hauv soluble thiab insoluble fiber, avocados yeej sawv tawm hauv qhov no.

Piv rau lwm qhov chaw muaj fiber ntau, lawv muaj tsawg dua phytate thiab oxalate, ib qho tshuaj tiv thaiv uas tuaj yeem txo cov ntxhia nqus dej (11).

Soluble fiber ntau: 2,1 grams ib nrab avocado (6).

5. Qab Zib
Qos yaj ywm qab zib yog nplua nuj nyob rau hauv poov tshuaj, beta-carotene, vitamins B thiab fiber. Ib lub qos yaj ywm nruab nrab muaj ntau tshaj 400% ntawm RDI ntawm vitamin A (12).

Tsis tas li ntawd, cov qos yaj ywm nruab nrab muaj li 4 grams fiber ntau, yuav luag ib nrab ntawm cov uas yog soluble (12).

Yog li ntawd, qos yaj ywm qab zib tuaj yeem ua rau muaj txiaj ntsig zoo rau koj cov khoom noj muaj fiber ntau.

Soluble fiber yuav yog ib qho tseem ceeb rau kev tswj qhov hnyav. Qhov ntau koj noj, ntau lub plab satiety cov tshuaj hormones raug tso tawm, uas tuaj yeem pab txo koj qhov qab los noj mov (13).

Soluble fiber ntau: 1,8 grams ib nrab khob (150 grams) ntawm qos yaj ywm siav (6).

6. Broccoli
Broccoli yog cov zaub cruciferous uas loj hlob zoo nyob rau lub caij txias. Nws feem ntau yog ntsuab tsaus, tab sis koj tuaj yeem nrhiav tau ntau yam ntshav liab.

Nws yog nplua nuj nyob rau hauv vitamin K, uas txhawb cov ntshav txhaws, thiab yog ib qhov zoo ntawm folate, potassium, thiab vitamin C. Nws kuj muaj antioxidant thiab anti-cancer zog (14, 15).

Broccoli yog qhov zoo ntawm cov khoom noj muaj fiber ntau, nrog 2,6 grams ib 3,5 ooj (100 grams), ntau tshaj li ib nrab ntawm cov soluble (14).

Qhov ntau ntawm cov fiber ntau soluble hauv broccoli tuaj yeem txhim kho koj lub plab noj qab haus huv los ntawm kev pub cov kab mob zoo hauv cov hnyuv loj. Cov kab mob no tsim cov kab mob luv luv fatty acids, xws li butyrate thiab acetate.

Soluble fiber ntau: 1,5 grams ntawm ib nrab khob (92 grams) ntawm siav broccoli (6).

7. Taub
Turnips yog cov hauv paus zaub. Ntau yam loj dua feem ntau yog pub rau cov tsiaj nyeg, tab sis cov me me ua kom zoo ntxiv rau koj cov zaub mov.

Potassium yog cov khoom noj muaj txiaj ntsig tshaj plaws nyob rau hauv turnips, ua raws li calcium thiab vitamins C thiab K (16).

Lawv kuj tseem zoo rau kev txhawb nqa koj cov fiber ntau: Ib khob muaj 5 grams fiber ntau, 3,4 ntawm uas yog soluble (6, 16).

Soluble fiber ntau: 1,7 grams ib nrab khob (82 grams) ntawm siav turnips (6).

8. Txiv duaj
Pears muaj lub nkig, refreshing saj thiab yog ib qhov chaw zoo ntawm vitamin C, potassium, thiab ntau yam antioxidants (17).

Ntxiv rau, lawv yog ib qho zoo ntawm fiber ntau, nrog 5,5 grams hauv cov txiv hmab txiv ntoo nruab nrab. Soluble fiber ntau ua 29% ntawm tag nrho cov ntsiab lus fiber ntau hauv pears, daim ntawv tseem ceeb ntawm pectin (17, 18).

Vim lawv cov fructose siab thiab sorbitol cov ntsiab lus, pears qee zaum muaj cov nyhuv laxative. Yog tias koj muaj mob plab plob tsis so tswj (IBS), koj yuav tsum tau ceev faj txog koj noj ntau npaum li cas (17).

Soluble fiber ntau: 1,5 grams rau nruab nrab pear (6).

9. Taum liab
Lawv cov yam ntxwv zoo muab taum liab lawv lub npe.

Lawv yog cov khoom tseem ceeb hauv chili con carne thiab qhov zoo tshaj plaws ntawm kev noj haus fiber ntau, complex carbohydrates thiab protein. Lawv kuj yuav luag tsis muaj rog thiab muaj calcium thiab hlau (19).

Lub raum taum yog qhov zoo ntawm cov fiber ntau soluble, tshwj xeeb tshaj yog pectin.

Txawm li cas los xij, qee cov neeg muaj teeb meem digesting taum. Yog tias qhov no ua haujlwm rau koj, pib maj mam nce koj cov taum kom tsis txhob mob plab.

Soluble fiber ntau: 3 grams tauj peb-plaub khob (133 grams) ntawm taum siav (6).

10. fig
Figs yog ib qho ntawm thawj cultivated nroj tsuag nyob rau hauv tib neeg keeb kwm.

Cov khoom noj muaj txiaj ntsig zoo heev, lawv muaj calcium, magnesium, potassium, B vitamins thiab lwm yam khoom noj.

Ob qho tib si qhuav thiab tshiab figs yog qhov zoo tshaj plaws ntawm cov fiber ntau soluble, uas ua rau qeeb cov khoom noj los ntawm txoj hnyuv, tso cai rau lub sijhawm ntxiv rau kev nqus cov as-ham (20).

Raws li cov ntaub ntawv pov thawj, cov figs qhuav tau siv los ua cov tshuaj hauv tsev los txhim kho cem quav rau xyoo. Ib txoj kev tshawb fawb tau pom tias cov txiv hmab txiv ntoo tau txhim kho kev zom zaub mov hauv cov dev cem quav, tab sis kev tshawb fawb ntawm tib neeg tsis muaj (21).

Soluble fiber ntau: 1,9 grams tauj ib lub khob (37 grams) ntawm qhuav figs (6).

11. Nectarines
Nectarines yog pob zeb txiv hmab txiv ntoo uas loj hlob nyob rau hauv sov, temperate cheeb tsam. Lawv zoo ib yam li txiv duaj, tab sis tsis muaj tib lub ntsej muag fuzzy daim tawv nqaij.

Lawv yog ib qho zoo ntawm cov vitamins B, poov tshuaj thiab vitamin E. Tsis tas li ntawd, lawv muaj ntau yam tshuaj nrog antioxidant zog (22, 23).

Ib qho nruab nrab nectarine muaj 2,4 grams fiber ntau, ntau tshaj li ib nrab ntawm cov soluble (6, 22).

Soluble fiber ntau: 1,4 grams ntawm qhov nruab nrab qhov nruab nrab nectarine (6).

12. Apricots
Apricots yog cov txiv hmab txiv ntoo me me, cov txiv hmab txiv ntoo uas txawv ntawm cov xim daj mus rau txiv kab ntxwv, qee zaum muaj xim liab.

Lawv muaj cov calories tsawg thiab yog qhov zoo ntawm cov vitamins A thiab C (24).

Peb apricots muab 2,1 grams fiber ntau, feem ntau yog soluble (6, 24).

Hauv Asia, apricots tau siv rau hauv cov tshuaj ib txwm siv rau xyoo thiab xav tias yuav tiv thaiv tib neeg tiv thaiv kab mob plawv (25).

Lawv kuj tuaj yeem pab koj digestive. Ib txoj kev tshawb nrhiav pom tias cov nas uas noj apricot fiber ntau dua cov quav hnyav dua li cov uas tau muab cov fiber ntau tsis txaus (25).

Soluble fiber ntau: 1,4 grams rau peb apricots (6).

13. carrots
Carrots yog ib qho ntawm cov zaub uas nyiam tshaj plaws thiab qab tshaj plaws hauv ntiaj teb.

Steamed los yog boiled, carrots yog ib qho tseem ceeb muaj nyob rau hauv ntau noj hmo, tab sis lawv kuj yuav grated rau hauv cov zaub xam lav los yog siv los ua cov khoom qab zib zoo li carrot ncuav mog qab zib.

Tej zaum koj yuav raug hais kom noj koj cov carrots kom pab koj pom hauv qhov tsaus ntuj.

Carrots muaj tag nrho ntawm beta-carotene, qee qhov hloov mus rau hauv vitamin A. Cov vitamin no txhawb koj ob lub qhov muag thiab tseem ceeb tshwj xeeb rau kev pom kev hmo ntuj (26).

Ib khob (128 grams) ntawm tws carrots muaj 4,6 grams ntawm kev noj haus fiber, 2,4 ntawm uas yog soluble (27).

Txij li thaum ntau tus neeg nyiam cov zaub no txhua hnub, nws tuaj yeem yog qhov tseem ceeb ntawm cov fiber ntau soluble.

Soluble fiber ntau: 2,4 grams ib khob (128 grams) ntawm siav carrots (6).

14. txiv apples
Apples yog ib qho ntawm cov txiv hmab txiv ntoo uas siv ntau tshaj plaws hauv ntiaj teb. Feem ntau ntau yam qab zib heev tab sis qee qhov, zoo li Granny Smith ua kua txiv, tuaj yeem qaub heev.

"Ib lub txiv apple ib hnub ua rau tus kws kho mob tam sim ntawd" yog ib lo lus qub uas yuav ua rau muaj kev nkag siab zoo, vim tias noj cov txiv hmab txiv ntoo no cuam tshuam nrog kev pheej hmoo tsawg ntawm ntau yam kab mob (28).

Kua txiv muaj ntau yam vitamins thiab minerals thiab yog ib qhov zoo ntawm soluble fiber pectin. Kua pectin tuaj yeem muaj ntau yam txiaj ntsig kev noj qab haus huv, xws li txo qis kev pheej hmoo ntawm kab mob plawv thiab txhim kho plab hnyuv (29, 30).

Soluble fiber ntau: 1 gram ntawm txiv apples (6).

15. Guavas
Guavas yog cov txiv hmab txiv ntoo tauj nyob rau hauv Mexico, Central thiab South America. Lawv daim tawv nqaij feem ntau yog ntsuab, thaum lub pulp tuaj yeem sib txawv ntawm cov xim dawb mus rau xim liab.

Ib tug guava muaj 3 grams ntawm kev noj haus fiber ntau, txog 30% ntawm uas yog soluble (6, 31).

Nws tau pom tias txo cov ntshav qab zib kom zoo li tag nrho cov cholesterol, triglycerides, thiab LDL cov roj cholesterol hauv cov neeg noj qab haus huv. Qhov no tej zaum yuav yog vim ib feem ntawm soluble fiber pectin, uas tuaj yeem ncua kev nqus cov piam thaj hauv koj lub cev (32).

Soluble fiber ntau: 1,1 grams rau ib guava nyoos (6).

16. Flaxseed

Flaxseeds, tseem hu ua linseeds, yog me me xim av, daj, los yog golden noob.

Lawv ntim cov khoom noj khoom haus punch thiab tuaj yeem yog txoj hauv kev zoo los txhawb cov ntsiab lus ntawm koj cov smoothies, breads, cereals, lossis bliss balls.

Sprinkling ib tablespoon ntawm flaxseed ntawm koj porridge yuav ntxiv 3,5 grams fiber ntau thiab 2 grams protein rau koj noj tshais. Lawv kuj yog ib qho ntawm cov nroj tsuag zoo tshaj plaws ntawm omega-3 fatty acids (33).

Yog tias ua tau, tsau koj cov noob flax ib hmos, vim qhov no tso cai rau cov fiber ntau soluble ua ke nrog dej los tsim cov gel, uas tuaj yeem pab zom zaub mov.

Soluble fiber ntau: 0,6 mus rau 1,2 grams ib tablespoon (14 grams) ntawm tag nrho cov noob flax (6).

17. Cov noob paj noob hlis
Cov noob paj noob hlis ua cov khoom noj txom ncauj zoo heev thiab feem ntau tau yuav cov plhaub taum pauv kom pom cov paj noob hlis qab.

Lawv muaj li ntawm 3 grams ntawm fiber ntau noj ib lub quarter khob, ntawm uas 1 gram yog soluble. Tsis tas li ntawd, lawv muaj cov nplua nuj nyob hauv monounsaturated thiab polyunsaturated fatty acids, protein, magnesium, selenium thiab hlau (6, 34).

Soluble fiber ntau: 1 gram ntawm lub quarter khob (35 grams) ntawm sunflower noob (6).

18. hazelnuts
Hazelnuts yog hom txiv ntoo qab uas tuaj yeem noj nyoos los yog ci rau qhov saj zoo dua. Lawv kuj feem ntau siv los ua cov khoom xyaw hauv cov qhob noom xim kasfes thiab kis.

Ib lub quarter khob ntawm hazelnuts muaj txog 3,3 grams ntawm kev noj haus fiber ntau, 1,1 ntawm uas yog soluble. Tsis tas li ntawd, lawv muaj nplua nuj nyob rau hauv unsaturated fatty acids, vitamin E, thiamine, thiab hlau (6, 35).

Hazelnuts, ib nrab vim lawv cov ntsiab lus fiber ntau, tuaj yeem pab txo koj txoj kev pheej hmoo ntawm kab mob plawv los ntawm kev txo qis "phem" LDL cholesterol (36).

Soluble fiber ntau: 1,1 grams tauj ib lub khob (34 grams) ntawm hazelnuts (6).

19. Oats
Oats yog ib qho ntawm cov khoom noj muaj txiaj ntsig thiab noj qab nyob zoo tshaj plaws. Koj tuaj yeem siv lawv los ua noj tshais cereals, qhob cij, scones, flapjacks los yog crumbled txiv hmab txiv ntoo.

Lawv muaj beta-glucan, ib daim ntawv ntawm soluble fiber ntau cuam tshuam nrog kev txo qis "phem" LDL cholesterol thiab tswj ntshav qab zib kom zoo. Nws kwv yees tias 3 grams oat beta-glucan ib hnub twg tuaj yeem txo koj txoj kev pheej hmoo ntawm kab mob plawv (37, 38).

Txog 1,25 khob (100 grams) ntawm oats qhuav muaj 10 grams ntawm tag nrho cov khoom noj muaj fiber ntau. Qhov no muab faib ua 5,8 grams ntawm insoluble fiber thiab 4,2 grams ntawm soluble fiber, ntawm uas 3,6 yog beta-glucan (39, 40, 41).

Beta-glucan kuj yog dab tsi muab porridge nws tus yam ntxwv creamy kev ntxhib los mos.

Soluble fiber ntau: 1,9 grams ib khob (233 grams) ntawm oats siav (6).

20. Barley
Qee tus neeg feem ntau koom nrog barley nrog kev lag luam brewing, tab sis cov nplej thaum ub thiab noj qab haus huv no feem ntau siv los ua kua zaub, stews, lossis risottos.

Zoo li oats, nws muaj li ntawm 3,5 mus rau 5,9% beta-glucan, soluble fiber, uas txo qhov kev pheej hmoo ntawm kab mob plawv (42).

Lwm cov ntaub ntawv ntawm cov fiber ntau soluble hauv barley muaj xws li psyllium, pectin, thiab guar gum (42).

Soluble fiber ntau: 0,8 grams ib nrab khob (79 grams) ntawm barley siav (6).

Qhov kawg tshwm sim

Soluble fiber yog zoo heev rau lub plab thiab kev noj qab haus huv tag nrho. Lawv txo qhov kev pheej hmoo ntawm kab mob plawv los ntawm kev txo qis "phem" LDL cholesterol thiab pab koj sib npaug koj cov ntshav qab zib.

Yog tias koj xav kom koj cov khoom noj muaj fiber ntau ntxiv, nws yog qhov zoo tshaj plaws los pib maj mam thiab maj mam nce.

Nws tseem yog ib lub tswv yim zoo kom haus dej kom ntau. Qhov no yuav pab cov soluble fiber ntau tsim ib gel, ua rau nws yooj yim rau zom.

Tag nrho cov txiv hmab txiv ntoo, zaub, tag nrho cov nplej thiab legumes muaj soluble fiber, tab sis qee yam khoom noj xws li Brussels sprouts, avocados, flaxseeds thiab taum dub yog cov qab zib ntawm cov qoob loo.