Dietary fiber content of the highest food is rice wheat and other impurities of grains, that is, rice bran and wheat bran, this fiber is not dissolved in water, in the gastrointestinal can not be completely digested, no calories, containing vitamin B, can hold up the stomach full, is very effective and safe weight loss food. Its biggest benefit is to promote the peristalsis of the large intestine, shorten the residence time of the food in the large intestine, prevent constipation, and reduce the chance of the bacteria in the large intestine to transform the food into toxic substances, also can dilute the toxic substances existing in the food, reduce the chance of the large intestine victimization, prevent the occurrence of hemorrhoids and rectal cancer of the large intestine; lack of this fiber in the food will increase the chance of suffering from colon and rectal cancer. Another kind of food fiber can dissolve in water, but can not be digested, but can lower cholesterol and blood sugar, protect the heart and blood vessels, the benefits are even greater. Common fruits, such as celery, carrots, green vegetables, grains, beans, pears, citrus, plums, apples, peaches, watermelon, etc., are rich in water-soluble fiber, are also high fiber foods. Specific high dietary fiber food 1, figs Figs have a high dietary fiber content, containing 6.6 grams of dietary fiber per 240 grams. It is also rich in calcium, potassium and magnesium. Research shows that the dietary fiber of figs helps prevent breast cancer. If you can’t eat fresh ones, dried figs are the same. 2, beans Dried peas, lentils, black peas and green beans are the stars of high-fiber foods. Most legumes are rich in protein, folic acid, iron and B vitamins, and very low in fat. The more beans you consume, the healthier your heart will be. 3, barley The fiber content of barley is comparable to that of beans. The dietary fiber in barley is beneficial for lowering cholesterol and promoting intestinal health. It is also rich in selenium, which is helpful in reducing the risk of rectal cancer and promoting thyroid hormone metabolism. 4, eggplant Many people feel that eggplant is soft and has very little dietary fiber. In fact, eggplant provides 3 grams of fiber for every 20 calories it provides. Because of the low calorie, so eggplant facilitate the provision of more dietary fiber. At the same time, the content of magnesium, potassium, folic acid, B6, vitamin C, vitamin K of eggplant is very high. 5, pear A pear has about 100 calories of energy and contains 5.2 grams of dietary fiber. In addition to being a fruit, pears can also do cold dishes to eat. 6, leafy greens A cup of kale can provide 11% of a person’s daily fiber needs, 5 times the vitamin K, 2 times the vitamin A and 60% of the vitamin C, but only 21 calories of energy. Two cups of spinach alone has 4.3 grams of dietary fiber, and lettuce has 2 grams.