必须包含在你日常饮食中的7种富含纤维的食物

Consuming enough fibre may be challenging, particularly when you’re not feeling the urge to consume veggies. However, did you know that popcorn and potatoes also contain fibre?摄入足够的纤维可能具有挑战性，尤其是当您没有吃蔬菜的冲动时。 然而，你知道爆米花和土豆也含有纤维吗？

Consuming a balanced diet that includes fibre may have a significant impact on your health. These items are present in various traditional food sources globally and are readily available to vegans, vegetarians, and other inpiduals with specific dietary requirements.摄入含有纤维的均衡饮食可能会对您的健康产生重大影响。 这些物品存在于全球各种传统食物来源中，素食者、素食者和其他有特定饮食要求的人都可以轻松获得。

The following list details the advantages of these seven highest-fibre foods for maintaining a healthy, active, and disease-free lifestyle.以下列表详细介绍了这七种纤维含量最高的食物在保持健康、积极和无病生活方式方面的优势。

Apples苹果

If you’re a lover of all things natural and organic, you’ll be delighted to learn that apples may help you increase your fibre consumption. While it has long been recognized that apples promote health and are an excellent source of many essential vitamins, minerals, and nutrients, did you know this superfood may also assist with your fibre intake? This perfect crispy snack has about 4 grams of fibre, depending on the size. However, this portion size might effectively safeguard many internal organs and reduce cholesterol levels in the blood.如果您喜欢所有天然和有机事物，您会很高兴得知苹果可以帮助您增加纤维摄入量。 虽然人们早已认识到苹果促进健康，并且是许多必需维生素、矿物质和营养素的极好来源，但您是否知道这种超级食物也可能有助于您摄入纤维？ 这种完美的酥脆小吃含有大约 4 克纤维，具体取决于大小。 然而，这种份量可能有效地保护许多内脏并降低血液中的胆固醇水平。

Potato土豆

While potato is a delectable food, what about the horrible carbs it might contain? However, there is hope at the end of the tunnel. Medical research has shown that this vegetable adds to the beautiful world of unprocessed fibre. A small skinless potato has close to 3 grams of whole-grain fibre. As a result, you may now include some in your dinner!虽然土豆是一种美味的食物，但它可能含有的可怕的碳水化合物呢？ 然而，隧道尽头还有希望。 医学研究表明，这种蔬菜增加了未加工纤维的美丽世界。 一个小的去皮土豆含有接近 3 克的全麦纤维。 因此，您现在可以在晚餐中加入一些！

Dried fruits水果干

When you’re shopping for diet food, keep an eye out for dried fruits. These are an excellent complement to any diet meal, and you will like their flavour as well as their ability to aid in weight loss and ease acute constipation. You may believe that all dried fruits are high in sugar, but you would be incorrect. These meals are high in fibre and other vitamins and minerals, which can help you feel satisfied without overloading your body with calories and saturated fats.当您购买减肥食品时，请留意干果。 它们是任何减肥餐的绝佳补充，您会喜欢它们的风味以及它们有助于减肥和缓解急性便秘的能力。 您可能认为所有干果都含糖量高，但您是错误的。 这些膳食富含纤维和其他维生素和矿物质，可以帮助您感到满意，而不会让您的身体因卡路里和饱和脂肪而过载。

Popcorn爆米花️

A single cup of popcorn contains 1 gram of fibre, and also the nibble (when eaten in its natural form but not buttered) is just a whole grain which may satisfy appetites while also providing a boost of fibre.一杯爆米花含有 1 克纤维，而且小口（以天然形式食用但未涂黄油）只是一种全谷物，既可以满足食欲，又可以增加纤维。

Beans豆类

Beans are by far the most fibrous food on the planet. And they are delicious and simple to prepare. Beans may be utilised in an infinite number of ways, forming a very affordable and healthy lunch. Half a cup of beans has about 9 grams of fibre! If you like cooking and eating, or if you’re searching for a low-cost, high-protein substitute for meats and fish, there is no better option than beans!豆类是迄今为止地球上纤维含量最高的食物。 它们既美味又易于准备。 豆类可以以无数种方式使用，形成一种非常实惠且健康的午餐。 半杯豆子大约含有 9 克纤维！ 如果您喜欢烹饪和饮食，或者如果您正在寻找一种低成本、高蛋白的肉类和鱼类替代品，没有比豆类更好的选择了！

Broccoli西兰花

Broccoli is one of the most versatile and delectable vegetables available; it has been a mainstay of Chinese and Japanese cuisine for thousands of years. Cooking methods include baking, boiling, broiling, roasting, sautéing, grilling, crumbling, stir-frying, and even baking in the oven. According to much research, 1 cup of broccoli has 5 grams of fibre. As a result, it is one of the few ’complete’ meals - you can enjoy for days.西兰花是最通用、最美味的蔬菜之一。 几千年来，它一直是中国和日本料理的中流砥柱。 烹饪方法包括烘烤、煮沸、烤、烤、炒、烤、碎、炒，甚至在烤箱中烘烤。 根据大量研究，1 杯西兰花含有 5 克纤维。 因此，它是为数不多的“完整”餐点之一 - 您可以享用数天。

Berries浆果

Berries are high in antioxidants and boost essential nutrients that the body needs to keep us running all day. A single cup of frozen blueberries contains 5 grams of fibre plus various other important elements that the human body needs to operate correctly, including vitamins, minerals, proteins, and essential fatty acids. Berries are also high in omega-three fatty acids, which contribute to heart health.浆果富含抗氧化剂，可促进人体保持全天跑步所需的必需营养素。 一杯冷冻蓝莓含有 5 克纤维以及人体正常运作所需的各种其他重要元素，包括维生素、矿物质、蛋白质和必需脂肪酸。 浆果还富含omega-3脂肪酸，有助于心脏健康。