Due to the improvement of living standards, the diet structure has changed, and the excessive intake of fine foods has led to a series of health problems. The prevalence of bowel cleansing and detoxification products in the pharmaceutical and health care market today also reflects the seriousness of this problem from the side. Out of fear of fine food, people began to love coarse food, because coarse food contains a lot of fiber, fiber itself can produce mechanical stimulation of the large intestine, promote intestinal peristalsis, so that the digestive tract is smooth. This is a great benefit for the treatment of constipation and prevention of intestinal cancer and cardiovascular disease due to high blood lipids. In addition, fiber will also combine with heavy metals and harmful metabolites in food to be excreted from the body. It is worth advocating the consumption of fiber in moderation, however, experts also tell people that too much fiber is not good for the human body. Fiber will not only prevent the absorption of harmful substances, but also affect the absorption of protein, inorganic salts and certain trace elements in food. For example, eat boiled, fried soybeans, the body’s absorption and digestion rate of protein up to 50%, and soybeans processed into tofu, the absorption rate rose to 90%, the principle is that the processing destroyed the fiber component of the beans. Eating a large amount of high-fiber food for a long time will make the human body protein supplementation is blocked, fat intake is not enough, lack of trace elements, thus causing damage to bones, heart, blood and other organ functions, reducing the body’s ability to immune resistance to disease. So, how much high-fiber food, i.e., roughage, is really beneficial to human health? Nutritionists recommend that a healthy adult should consume 10-30 grams of fiber per day. The American Dietetic Association requires at least 30 grams of fiber a day, and if this standard is followed, many people cannot meet the requirements, so it is necessary to eat more coarse grains, fruits and fresh vegetables can also eat more. Constipated people need to consume more than 30 grams of fiber, but it should be noted that at the same time need to drink more water, otherwise, the stool will become increasingly dry. Common six types of high fiber food: 1, sweet potatoes Many people think that eating sweet potatoes will make people fat and afraid to eat. In fact, quite the opposite, eat sweet potatoes not only will not be fat, but on the contrary can lose weight, bodybuilding, prevent subhealth, laxative detoxification. Each 100 grams of fresh sweet potatoes contain only 0.2 grams of fat, producing 99 kcal of calories, about 1/3 for rice, is a very good low-fat, low-calorie food, but also can effectively prevent sugar into fat, conducive to weight loss, bodybuilding. Sweet potatoes contain a lot of dietary fiber, in the intestine can not be digested and absorbed, can stimulate the intestines, enhance peristalsis, laxative and detoxification. Sweet potatoes cleaned with a brush into the steamer and steamed, with the skin together, richer fiber, stimulating the effect of intestinal peristalsis. 2, apples apples contain a special pectin composition, pectin is a soluble fiber, will expand after meeting water, so eat apples plus drink water, will have a sense of satiety, while apples are rich in fiber, can promote intestinal peristalsis, very helpful for bowel movements. 3, oatmeal oats in addition to fiber-rich, can also reduce calorie intake, delay gastrointestinal emptying time, easy to produce a sense of satiety, while increasing the volume of stool, shorten the time of retention of stool in the colon, to avoid intestinal absorption of residual toxins. Instant oatmeal can be added to hot soy milk brewing; raw oatmeal can be added to water and their favorite seasonings, cooked into oatmeal. 4, bamboo shoots The two advantages of bamboo shoots, high fiber and low calorie, have attracted many modern people who are over-nourished. Cut bamboo shoots into small pieces, boil them in hot water and then fish them up and pass them in cold water. 5, celery Celery is rich in water and fiber, but also contains a chemical that accelerates the decomposition of fat and disappears, so celery is a good weight loss product. 6, shiitake mushrooms Shiitake mushrooms contain a higher amount of diverse fiber than mushroom umbrellas, plus it contains polysaccharides and the mineral zinc, which helps to fight tumors and enhance immunity. For consumption, if it is not good to eat, you can dip it into some condiments.