What Are the Main Foods Rich in Crude Fiber?

Coarse-fiber foods generally refer to foods rich in dietary fiber. Dietary fiber cannot be digested or absorbed in the gastrointestinal tract; instead, it softens stool and promotes gastrointestinal motility. Within the intestine, it binds with unabsorbed cholesterol and sugars, thereby reducing cholesterol absorption and slowing postprandial blood glucose elevation. - **Cereals**: e.g., brown rice, oats, corn, and buckwheat. These grains retain substantial amounts of bran and germ during processing, making them rich in coarse fiber. - **Legumes**: e.g., soybeans, mung beans, black beans, and red beans. - **Vegetables**: Especially leafy greens such as spinach, celery, Chinese chives, and lettuce. Bamboo shoots also contain relatively high levels of coarse fiber. - **Fruits**: e.g., apples, pears, peaches, and grapes—their skins and flesh contain appreciable amounts of coarse fiber. - **Nuts and seeds**: e.g., black sesame seeds, pine nuts, and almonds. These not only provide healthy unsaturated fatty acids but are also rich in coarse fiber. - **Fungi and algae**: e.g., wood ear mushrooms, shiitake mushrooms, kelp, and nori—all contain moderate amounts of coarse fiber.