Vegetables are a low-sugar food that contains fiber. A diet rich in fruits and vegetables has been associated with reduced risk of heart disease, stroke and some cancers.
Vegetables are an excellent source of dietary fiber, including insoluble and soluble fiber. Soluble fiber, found in beans, peas and lentils, helps lower blood cholesterol levels by slowing the absorption of cholesterol in the digestive tract. Insoluble fiber helps prevent constipation, hemorrhoids and diverticulosis by adding bulk to stool. Fiber also helps you feel full faster so you eat less overall.
High fiber vegetables are the best source of fiber and you should include them in your diet.
Some of the best high fiber vegetables include:
Artichoke
Beetroot
Broccoli
Brussels sprouts
Cabbage
Carrot
Cauliflower
Celery stalks
Chicory greens/radicchio lettuce (eat them as a salad)
Collard greens (eat them as a salad)
Cucumber (eat it raw or cooked)
Dandelion greens (eat them as a salad)
Eggplant (eat it raw or cooked)
Endive, radicchio, escarole and frisée lettuce (eat them as a salad)
Vegetables are the most important component of a healthy diet. They are low in calories and high in nutrients, so it is best to eat them in large amounts. However, not all vegetables are high in fiber. Here are some high fiber vegetables that you can include in your diet:
Asparagus: This is a great source of dietary fiber, manganese, copper, vitamin B6 and folate (folic acid). It is also a good source of protein, vitamin C and iron.
Broccoli: Broccoli contains calcium, folate (folic acid), vitamins A and C, potassium and magnesium. It also has anti-cancer properties and lowers cholesterol levels.
Brussels sprouts: These are rich in phytochemicals called glucosinolates which help protect against breast cancer; they also contain vitamin K1 (phylloquinone) and vitamin C.
Cabbage: This vegetable contains dietary fiber, vitamins A(as beta carotene), C and K1 (phylloquinone) along with potassium and manganese
Carrots: Carrots have lots of health benefits such as boosting immunity system, keeping eye health strong by reducing risk of cataracts and macular degeneration
High-fiber diets are associated with a reduced risk of colorectal cancer and other chronic diseases. Fruits and vegetables are rich sources of dietary fiber, which is a carbohydrate that your body can’t digest. The digestive tract absorbs some fibers, but most pass through the intestinal tract unchanged. High-fiber foods include legumes, whole grains, nuts and seeds, fruits and vegetables.
Low-Fiber Foods
Low-fiber foods include refined grains, refined sugar and processed foods. These foods have been stripped of their fiber content during processing or refining. They contain little to no fiber, so they don’t give your digestive system much work to do, making them less likely to cause bloating or gas.
Vegetables are generally low in sugar and high in fiber. Some vegetables are also good sources of vitamins, minerals, and other nutrients.
Vegetables are a great way to get your daily dose of fruits and vegetables. They’re rich in vitamins and minerals, but they also have less calories, fat and carbohydrates than other foods. Vegetables are low in calories but high in nutrition.
Vegetable nutrition includes vitamins, minerals and fiber. Vegetables are low in calories and fat, but still provide essential nutrients like vitamin C, folate (folic acid), potassium and magnesium.
1. Artichoke
Artichokes are one of the most fiber-rich vegetables out there, with a whopping 14 grams per serving. The fiber in artichokes comes from inulin, a prebiotic that promotes healthy gut bacteria and serves as a prebiotic itself.
2. Collard Greens
Collard greens have 12 grams of fiber per serving, and they’re also packed with vitamins A and C and calcium, so they make a great addition to any diet. They’re also low in calories and fat, so you can eat them without guilt.
3. Broccoli Rabe
Broccoli rabe contains 11 grams of dietary fiber per 1 cup serving — which is pretty impressive for something that tastes so good! This vegetable also contains vitamins A, C, K and B6 as well as calcium, iron and magnesium. It’s a great source of antioxidants too! The best part? You can eat it raw or cooked, whichever you prefer! Just make sure to remove the stems before cooking it because they’re slightly bitter tasting (and not very appealing).
4. Green Beans
Green beans are an excellent source of both soluble and insoluble fiber — each containing 8 grams per 1/2 cup serving!
Collard greens, kale, spinach, Swiss chard and turnip greens are all good choices. They are packed with nutrients and are low in calories. They also contain calcium, iron, magnesium and potassium.
Other High Fiber Vegetables:
Asparagus, broccoli, Brussels sprouts and summer squash (zucchini) are also high in fiber. You can steam, boil or saute these veggies to help them retain their nutrients.
High Fiber Fruits:
Berries like strawberries and raspberries contain more fiber than other fruits because they contain seeds that pass through your digestive system undigested. (1) Apples are another great choice as they contain pectin which helps you feel full longer after eating it.
If you’re looking for a high-fiber diet, it’s important to know what foods are high in fiber. The best sources of dietary fiber are whole grains, legumes, fruits and vegetables.
High-Fiber Vegetables
Vegetables offer a wide variety of nutrients and health benefits. They’re also low in calories and fat. But many people don’t get enough vegetables in their diets. If you’re looking for ways to increase your vegetable intake, try adding more high-fiber vegetables to your meals. High-fiber vegetables include:
Artichokes – One medium artichoke contains 6 grams of fiber, or 17 percent of the daily value (DV). Artichokes also contain iron and magnesium, which help maintain healthy blood sugar levels.
Broccoli – One cup of chopped broccoli contains about 5 grams of fiber — about 12 percent of the DV. Broccoli is also a great source of vitamin C, which helps fight inflammation and oxidative stress in the body.
Brussels sprouts – One cup of chopped Brussels sprouts contains about 4 grams of fiber — about 10 percent of the DV. Brussels sprouts are also low in calories but high in vitamin C and other antioxidants that may help protect against cancer development and heart
High Fiber Foods: High fiber foods are foods that contain at least 3 grams of fiber per serving. This is an important part of a healthy diet, because high fiber foods help you feel full longer and keep your blood sugar levels more stable.
High fiber foods include beans, legumes and whole grains. Some examples include:
Beans (kidney beans, black beans and lentils)
Vegetables (broccoli, green peas and carrots)
Fruits (apples, pears and peaches)
High fiber foods are important for weight management, heart health and digestive health. Fiber-rich foods help you feel full and satisfied, which can lead to weight loss. This is because fiber slows down digestion, preventing blood sugar spikes that can cause cravings for more food.
High fiber diets also have been linked to lower cholesterol levels, reduced risk of heart disease and improved gut health.
Fiber is the part of plant foods that your body cannot digest. There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water while insoluble fiber does not dissolve in water but can absorb it like a sponge (1).
Here are some high fiber foods that you can add to your diet:
1. Swiss chard – 2 grams per cup
2. Kale – 2 grams per cup
3. Spinach – 2 grams per cup
4. Figs – 3 grams per cup
5. Lentils – 7 grams per cup
6. Black beans – 10 grams per cup
7. Beets – 5 grams per medium beet (cooked)
8. Pumpkin seeds – 8 grams per ¼ cup (roasted)
9. Flaxseed – 6 grams per tablespoon ground flaxseed.