Fiber is an essential nutrient, especially for people who have problems with bowel movements. Here are 5 foods with the highest fiber to relieve constipation and fight colon and stomach cancer.

Fiber or dietary fiber is a component of plants found in grains, vegetables, fruits, dried beans. It helps the digestive system to be balanced, reduces the occurrence of digestive system diseases, traps various toxins, helps control blood sugar and fat levels, เล่นเกมคาสิโน UFABET ทันสมัย ฝากถอนง่าย helps treat and prevent constipation, strengthens the intestinal mucosa, prevents colon cancer, helps promote the growth of good bacteria in the large intestine, helps us stay away from chronic non-communicable diseases such as ischemic heart disease, cerebral infarction, reduces the rate of illness and death from stomach cancer, lung cancer, colon cancer, etc.

5 sources of fiber that are easy to find

Oranges 

• are rich in vitamin C and are also packed with fiber that helps with bowel movements. They also contain naringinin, which acts like a laxative.

Prunes 

• are not only a high source of fiber, but also contain dihydroxyphenyl isatin, which helps stimulate the intestines. They are also rich in potassium, twice as much as bananas, thus reducing the problem of potassium deficiency in the body.

Black beans :

One cup of black beans contains 15 grams of fiber, as well as potassium and magnesium, which are important for helping stool move more easily through the digestive tract.

Raspberries 

are a berry that contains twice as much fiber as strawberries.

Almonds 

• are not only a good source of healthy fats, but they are also rich in fiber and potassium, which help stool move more easily through the digestive tract.

Eating at least 400 servings of safe vegetables and fruits per day, which is equal to 3 parts green leafy vegetables and 2 parts fruit, or at least 5 ladles  (an easy way to measure is 1 palm equals 1 ladle), will keep us healthy and far from various diseases. However, vegetables and fruits today come from many places, and the sources may not be known. Washing vegetables and fruits is therefore very important because it will help reduce chemical residues.