Adding fiber-rich vegetables to your daily diet is one of the best ways to increase your fiber intake.
Fiber is one of the most important components needed for the overall proper functioning of the body. It is basically a plant-based nutrient also called bulk or roughage. Fiber is usually indigestible parts of plant-based foods that pass from the stomach in an undigested form and end up in the colon – keeping the gut healthy and clean.
Certain dietary fibers provide a plethora of benefits. They lower blood sugar, reduce the risk of heart problems and diabetes, promote fat loss, fight constipation, improve digestive health, and also improve skin. They can even prevent colon cancer.
Although fiber is so beneficial, studies suggest that approximately 95% of children and adults in America do not meet the recommended fiber intake.
The good news is that it’s not difficult to increase your daily fiber intake. All you have to do is incorporate high fiber foods into your meals.
To help you get started, here is a list of the top six high-fiber vegetables you might want to add to your diet:
Carrots are one of the best vegetables that are high in fibre, tasty and very nutritious.
One hundred grams of raw carrots contain 2.8 grams of fiber. They are rich in vitamin B6, vitamin K, beta-carotene and magnesium. Beta-carotene is an important antioxidant that turns into vitamin A when consumed.
Carrots can be eaten raw, boiled or cooked with other vegetables. You can even mix thinly sliced carrots into your healthy vegetable soup.
2) Brussels sprouts
It is estimated that 100 grams of Brussels sprouts contain 3.7 grams of fiber. These mini sprouts are cruciferous vegetables and are also related to broccoli.
They are rich in potassium, vitamin K and folate and contain excellent cancer-fighting antioxidants. Brussels sprouts can be pan-fried, grilled, sliced raw or boiled for consumption.
With about nine grams of fiber per cup, green peas are another highly nutritious fiber-rich vegetable to add to your daily diet.
They are healthy and tasty and are also an incredible source of vitamin A, vitamin C, manganese and iron. Green peas are very nutritious, delicious and easy to cook. You can add them to your soups, sandwiches and vegetables and include them in several recipes.
Broccoli is one of the most nutrient-dense vegetables and an excellent source of fiber.
One hundred grams of broccoli contains 2.6 grams of fiber. It is a cruciferous vegetable rich in vitamin K, vitamin C, vitamin B, folate, iron, manganese. and potassium.
It also contains several beneficial antioxidants and anti-cancer components. In addition, it is relatively high in protein compared to other vegetables.
One hundred grams of artichoke contains 5.4 grams of fiber. This vegetable is also rich in many other nutrients and is considered one of the best high fiber vegetables in the world. It can be roasted and added to many dishes.
Spinach is a well-known fiber-rich vegetable that offers many health benefits. It improves eye health and lowers blood pressure while reducing oxidative stress. You can add spinach to soups or cook it with other vegetables.
Almost all vegetables contain a significant amount of fiber. Other important fiber-rich vegetables include turnip greens, tomatoes, kale, and acorn squash. Generally, the darker the color of the vegetable, the more fiber it contains. Beets, Swiss chard, and collard greens contain fiber, but artichokes are some of the most fiber-rich vegetables you can have.
Try adding some of the fiber-rich vegetables mentioned above to your daily diet, but don’t add too much fiber too quickly, as this can lead to bloating or gas. Gradually increase your intake to allow your body to adapt. If you have a medical condition, talk to your doctor before changing your diet to determine how much fiber is right for you.
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