There are several natural fresh fruits, vegetables and grains that are rich in nutrients and fibers. Among these foods, vegetables or veggies are especially important as they contain balanced amount of both soluble and insoluble fibers. These high fiber veggies help to maintain a remarkably healthy digestive system in our body. When we take foods, at first it is processed and then move through the digestive tract. Regular diets that contain adequate fiber and adequate fluid at the same time will make this movement of processed food quick. In this way, dietary fibers ensure optimal digestive function.
The working mechanism of fibers in high fiber veggies is that they draw fluids from the body and add bulk to the stool. This working mechanism of fibers is extremely beneficial in controlling food habits, reducing fats deposited in the body as well as losing weight from the body. Now the recommended daily fiber requirement for men is 35-40 grams and for women it is 25 grams. High fiber veggies can meet these requirements easily if they are present in regular diets.
Almost all high fiber veggies have been described below with standard amount for intake. Amount of fibers in each of these standard intakes have also been mentioned. For simplicity, only the fiber amount in each of the standard intake has been focused here. So, let’s begin:
1. Artichokes: A medium artichoke contains 10.3 grams of fiber. Almost half of the recommend fiber intake for women and a third for men can be achieved from a single artichoke.
2. Peas: Mostly a source of insoluble fiber, there is 8.6 grams of fiber found in a cooked cup of peas. The green pea is packed with fiber and other properties that support good health.
3. Okra: There is 8.2 grams of fiber found per cup of okra. Only a cup can provide a third of recommended daily fiber intake.
4. Acorn Squash: A cup of baked acorn squash contains 9 grams of fiber. Besides, winter squash including pumpkins, butternut squash, spaghetti squash, and acorn squashes are packed with nutrients, and fiber. The brightly colored flesh of these vegetables is high in soluble fiber.
5. Brussels Sprouts: This vegetable has a balanced amount of soluble and insoluble fibers. In total 7.6 grams of fiber can be found per cup. This vegetable is well known as one of the better high fiber foods.
6. Turnips: There is 4.8 grams of fiber per half cup of turnips. A great source of fibers and nutrients, turnips can be taken as raw food or it can be cooked.
7. Lima Beans: When cooked and eaten, lima beans can become a good source of fiber. There is almost 9 grams of fiber per cup (170 grams) of these beans.
8. Parsnips: Parsnips are also good source of fibers. Sliced parsnips in a cup (133 grams) may contain 6.5 grams of fibers.
9. Collard Greens: These greens are cooked at first and then eaten. Per cup chopped collard greens (190 grams) has almost 7.6 grams of fiber in them, a good source of fiber in everyday diet.
10. Kale: Taken in pieces. Per cup of kale (16 grams) has 0.6 grams of fiber in it.
11. Broccoli: This is a common vegetable throughout the world. Broccoli is eaten usually after cooking. Per stalk of cooked broccoli has 5.9 grams of fiber out of 180 grams.
12. Sweet Potato: Sweet potato is a very common item. Fried and cooked and generally mixed with other foods. Per cup (200 grams) of sweet potato contains 6.6 grams of fibers.
13. Snap Beans: Taken after cooking, these beans contain 4 grams of fiber per cup (125 grams).
14. Savoy Cabbage: Cabbages are shredded first before it is used in foods. A cup of shredded cabbage (70 grams) contains 2.2 grams of fibers.
15. Fennel: This vegetable are also sliced at first and then taken as food. Per cup sliced fennel (87 grams) has 2.7 grams of fibers.
16. Eggplants (Aubergines): These vegetables are eaten in cubes. Per cup (82 grams) contains 2.5 grams of fibers.
17. Beet Greens: Cooked and eaten in pieces. Per cup (144 grams) contains almost 4.2 grams of fibers.
18. Sweet Corn: Per package of sweet corn (284 grams) contains almost 8.2 grams of fibers. This is one of the popular foods and it can meet the daily fiber intake requirements properly.
19. Beets (Beetroot): Beets are used many different foods now a days. Per cup of beets (136 grams) contains 3.8 grams of fiber in it.
20. Broccoli Raab: Also known as Cime di Rapa, this vegetable is cooked first before eating. Per bunch has almost 437 grams of this vegetable. Each bunch contains 12.2 grams of fibers.
21. Spinach: Everyone knows about spinach. A very popular vegetable that is cooked before eating. Per cup of spinach (90 grams) has 4.3 grams of fibers in it. So, more spinach, more fibers.
22. Cauliflower: This is another well-known vegetable that is used in many foods. Per half cup of cauliflower (62 grams) has 1.4 grams of fiber in it.
23. Rutabagas: Also known as swede, this vegetable is measured in cubes. Per cup of rutabagas (140 grams) has 3.2 grams of fiber.
24. Mushrooms: Another name is portabella. This vegetable is also cooked as curry and also used in many delicious foods throughout the world. Per cup of sliced mushrooms (121 grams) contains 2.7 grams of fibers.
25. Asparagus: Asparagus also contains fibers in it. In fact, per cup of asparagus (134 grams) has 2.8 grams of fibers.
26. Swiss Chard: This vegetable is cooked at first before using in foods. Per cup of chopped swiss chard (175 grams) contains almost 3.7 grams of fibers.
27. Lettuce (Cos or Romaine): Widely used in many different foods, lettuce are shredded and then eaten. Per cup (47 grams) has 1 gram of fiber.
28. Cabbage: This vegetable is cooked first and then taken as food. Per half cup shredded cabbage contains 1.4 grams of fibers.
29. Carrots: Carrots contain fibers. Sliced carrots in half cup (78 grams) contain almost 2.3 grams of fibers.
30. Celeriac: This vegetable has some fibers in it. Per cup of celeriac (156 grams) has 2.8 grams of fibers.
31. Leeks: There is 1.6 grams of fiber per leek (89 grams).
32. Onions: Already well-known for it’s many useful roles in good health, onions are also known for containing fibers. Per cup chopped onions (160 grams) has 2.7 grams of fibers.
33. Celery: Per cup chopped celery (101 grams) contains 1.6 grams of fibers in it.
Last update: January 25, 2017 04:24:28 pm