High Fiber vegetables and fruits in India such as Green Peas, Spinach, Beet Root, Papaya, etc. are very good for health if eaten raw or steamed with minimal oil. The main benefit of Fiber is it improves intestinal health and aids healthy weight management overall. Fibre-rich food is a kind of food which absorbs water as it passes through the body thus reducing constipation.
Vegetables are an excellent source of fiber, but some vegetables have more than others. Here’s a list of vegetables that are high in fiber:
Artichokes (1 medium artichoke has 12 grams of fiber)
Asparagus (3/4 cup cooked asparagus has 5 grams of fiber)
Beans (1 cup cooked beans has 8 grams of fiber)
Beets (1 beet has 3 grams of fiber)
Broccoli (1/2 cup cooked broccoli has 2 grams of fiber)
Brussels sprouts (1 cup cooked Brussels sprouts has 4 grams of fiber)
Cabbage (1/2 cup shredded raw cabbage has 1 gram of fiber)
Vegetables and fruits that are high in fiber
Low-Fiber Vegetables
Beets
Carrots
Broccoli
Cabbage
Celery (the stalk)
Corn, sweet (kernels)
Lettuce (except iceberg)
Okra (gumbo)
Peppers, green bell, raw or cooked
Potatoes with skin on (especially yams)
Pumpkin and winter squash with seeds removed*; canned pumpkin and squash without salt added*; pureed pumpkin or squash*; mashed potatoes made with vegetable broth instead of milk; tomato paste; tomato sauce
High-fiber vegetables include artichokes, broccoli and Brussels sprouts. High-fiber fruits include apples, pears, figs and prunes. Vegetables that are high in fiber include corn, peas and green beans. Fruits that have fiber include bananas, melons and berries.
You can also boost your fiber intake by choosing whole grains over refined grains. Whole grains have their bran intact while refined grains have been stripped of this outer layer. Whole grains have more fiber than refined grains because they take longer to digest.
Fiber is a type of carbohydrate that your body can’t digest. Fiber is found in plant foods, like fruits, vegetables and grains.
Fiber has many health benefits. It can help you feel full so you don’t overeat and it helps lower cholesterol levels. Fiber also promotes proper bowel movements by helping food pass through the intestines more quickly so you have less gas and bloating.
You should get 25 to 30 grams of fiber per day from foods, but most people don’t eat enough fiber-rich foods to meet this goal. To add more fiber to your diet, try adding more fruits, vegetables and whole grains to your meals and snacks.
Below are some examples of high-fiber foods:
Vegetables and fruits that are high in fiber
Vegetables are good for you, but not all vegetables are equally nutritious. If you’re new to the world of vegetables, you may be wondering which ones have the most nutritional value.
The answer depends on how you define “nutritional value.” If you mean vitamins, minerals, and other nutrients that help your body perform its functions, then the answer is pretty simple: All vegetables have some nutritional value. But if you mean phytochemicals — substances found only in plants that can’t be synthesized by the human body — then only a few vegetables qualify as superfoods.
Here’s a list of vegetables that have lots of fiber:
Artichoke
Asparagus
Broccoli
Brussels sprouts
Cabbage (green)
Carrots (raw)
Vegetables and fruits that are high in fiber
Vegetables and fruits that are high in fiber include:
Beans, legumes, and peas. Beans are a good source of both soluble and insoluble fiber. Examples include black beans, navy beans, kidney beans, lentils, split peas, chickpeas/garbanzo beans, pinto beans and lima beans.
Leafy greens. Leafy greens such as spinach, kale and romaine lettuce are very high in insoluble fiber.
Root vegetables. Root vegetables like carrots and potatoes contain both soluble and insoluble fiber.
Fruits high in fiber
Fruits that contain a lot of fiber include:
Avocados have more than 10 grams of dietary fiber per avocado!
Here’s a list of vegetables and fruits that are high in fiber:
Vegetables
Leafy greens, such as spinach, kale and turnip greens
Broccoli
Asparagus
Brussels sprouts
Cauliflower
Cabbage (green and red)
Beets (red)
Celery stalks (but not the leaves)
Green beans (snap beans)
Okra pods/leaves
Vegetables and fruits that are high in fiber.
The following is a list of vegetables and fruits that are high in fiber:
Vegetables:
Beet greens, brussels sprouts, cabbage, Chinese cabbage, collards, kale, okra, spinach and Swiss chard
Fruits:
Avocados (1/2 cup has 9 grams), dried figs (1/2 cup has 5 grams), apples with skin (1 medium has 4 grams), bananas (1 medium has 3 grams), oranges (1 medium has 3 grams)
Carrots, spinach and sweet potatoes are all good sources of fiber.
Beans and legumes such as lentils and peas are also high in fiber.
Avocados, broccoli and cauliflower contain more than 4 grams per cup. One cup of cooked green peas has about 8 grams, while one medium-sized apple has about 4 grams of fiber.
Vegetables and fruits are loaded with fiber. But some foods contain more than others.
The average American eats less than half of the recommended amount of fiber daily. The USDA recommends getting 14 grams of fiber for every 1,000 calories consumed, but most Americans get less than half that amount. Adding more high-fiber foods to your diet can help you meet this goal.
Fiber is important because it helps you feel full, so you won’t overeat. Fiber also lowers cholesterol and blood sugar levels, which can reduce your risk for heart disease and diabetes.
Fiber is found in plant foods such as vegetables, fruits, beans and whole grains. Soluble fiber dissolves in water to form a gel-like substance in your digestive system, which helps slow down digestion so nutrients are released into your bloodstream gradually rather than all at once. This makes soluble fiber especially effective at lowering cholesterol levels. Insoluble fiber doesn’t dissolve in water but forms a bulky mass that moves through the digestive system quickly without being broken down by enzymes or acids before it’s excreted from the body. This type of fiber may help prevent constipation by keeping bowel movements regular
Vegetables have fiber, but they don’t have as much as fruits do. If you’re trying to eat more fiber, focus on fruits first.
Fiber is a type of carbohydrate that your body can’t digest. It helps keep your digestive system running smoothly by moving food through your intestines.
Fruits are loaded with fiber — about 1 gram per medium-sized piece. Choose whole fruits over fruit juice, which has less fiber and sugar.
Vegetables also contain fiber — about 2 grams per cup cooked or 3 grams per cup raw, according to the Harvard School of Public Health’s website. Some vegetables have more than others: broccoli, for example, has 2 grams of fiber per cup cooked or 1 gram per cup raw, while carrots have only 1 gram of fiber per cup cooked or raw (and potatoes contain none).
These are the best vegetables to eat if you want to increase your fiber intake:
Asparagus
Broccoli
Brussels sprouts
Cabbage (red and green)
Carrots
Cauliflower
Celery
Collard greens
Kale (not in vegetable group)
Lettuce (romaine, red leaf, green leaf)
Spinach
high-fiber foods are a must for good health. These foods are rich in nutrients like vitamins and minerals, but they also contain dietary fiber, which is an important part of a healthy diet. Fiber helps keep your digestive system running smoothly and helps you feel fuller for longer.
The following are some high-fiber foods that you might want to include in your diet:
Vegetables
Artichokes. One medium artichoke has 8 grams of fiber.
Asparagus. A cup of raw asparagus has 2 grams of fiber. A boiled cup of asparagus has 4 grams of fiber. A cup of cooked asparagus spears has 3 grams of fiber. Asparagus is rich in vitamins K and A, folate and potassium too!
Broccoli. One cup chopped broccoli contains 3 grams of fiber; however, if you eat it raw (without cooking), it will have less than half that amount — 1 gram per 1/2 cup chopped broccoli florets or stems. When cooked with water or steamed without extra water added, broccoli retains all its nutrients including vitamins C and K along with folate
Fiber is an indigestible component of food that helps with digestion. It comes in two forms: soluble and insoluble. You can increase your fiber intake by eating more fruits, vegetables and whole grains.
Vegetables with high amounts of fiber include artichokes, celery, cucumbers and carrots. The recommended daily intake for fiber is 25 grams for women and 38 grams for men. An apple or a banana contains about 4 grams of fiber, while a half-cup serving of cooked quinoa has 5 grams of fiber.
Fruits with high amounts of fiber include blueberries, raspberries, strawberries, pears and plums. A half-cup serving of cooked kidney beans contains 7 grams of fiber, while a cup of black beans has 15 grams per half cup (cooked).
Alfalfa seeds are packed with nutrients including calcium, magnesium and iron — all essential for good health. They also contain significant amounts of vitamins C and A as well as B vitamins such as niacin (B3), thiamin (B1) riboflavin (B2) folate (B9) pantothenic acid (B5) and pyridoxine hydrochloride (B6).