Whole grains are high in dietary fiber

Today, when healthy diet is more and more advocated, people pay more attention to choosing healthy food, and eating more whole grains and more dietary fiber has also become a consensus on health care

What does dietary fiber do?

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How to get enough dietary fiber?

Dietary fiber in food comes mainly from plant foods such as fruits, vegetables, legumes, nuts and various grains

The way and precision of food processing can greatly affect the retention of dietary fiber in it

In the choice of staple food, it is recommended to match the thickness, and often eat some whole grains, whole grains and whole grains

In addition to coarse grains, vegetables such as celery, water spinach and other stem and leaf vegetables, kelp, seaweed, mushrooms and other bacteria and algae, such as oyster mushrooms, mushrooms, kelp, seaweed, etc.

It is recommended in the Dietary Guidelines for Chinese Residents (2016) to consume 250-400 grams of cereals and potatoes every day, including 50-150 grams of whole grains and mixed beans

It is worth noting that although whole grains have many health benefits, patients after digestive system surgery or elderly people with reduced digestive system function need to eat in moderation

When choosing whole grains, pay attention to these 5 things

1.

Should be coarse grains, such as corn, black rice, oats,

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Food ingredients should contain a high percentage of whole grains
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There is a reference data: The US Food and Drug Administration stipulates that foods containing ≥51% whole grains in the ingredients can be claimed as "whole grains"
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3.
Look at food labels

Such as "whole oat", "whole grain corn", "whole wheat flour" and other words, and it is consistent with the ingredients of the food label
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4.
Food ingredients

For example, "nutritious oatmeal" with more white sugar and vegetable oil powder added is far less healthy than "pure oatmeal", so it is not recommended to use it
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5.
Learn to discriminate

Such as exaggerated promotion of "multi-grain", "high fiber", "100% wheat", etc.
, because these foods may only add bran and lack the germ part in order to increase the content of dietary fiber
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