Top 7 Vegetables High in Fiber

In case you haven’t heard by now, fiber is a vital ingredient to a healthy functioning body. You can incorporate fiber easily into your diet, and vegetables are just one way to meet your recommended daily allowance. So why is fiber so important to your overall health? Fiber works to keep your colon running smoothly and promotes regularity. Fiber also assists in lowering your cholesterol, preventing heart disease and managing a healthy weight.

With the knowledge of what fiber can provide and the proven benefits of incorporating vegetables into your diet, it makes sense to utilize the vegetables highest in fiber content. Some vegetables have naturally higher fiber content than others, so it’s good to be aware of the value of what you are ingesting. The average adult woman needs to consume anywhere from 25 to 35 grams of fiber per day.

1. Artichoke

One vegetable with high fiber content is the artichoke. If you have never tried an artichoke, it might seem intimidating. However, they are relatively simple to cook, are flavorful and full of fiber. In fact, one medium artichoke contains approximately 10.3 grams of fiber.

2. Spinach

Spinach has many nutritional advantages and high fiber is just one. You can find approximately 8 grams of fiber in ten ounces of frozen spinach. Even if you eat raw spinach salads or steamed fresh spinach, the fiber value is great and either option is tasty.

3. Peas

Whether you choose fresh, frozen or canned peas, they are a great vegetable option to increase your fiber intake. Just one cup of peas offers 8.8 grams of fiber. The great thing about peas is that you can add them to countless recipes or just eat them by the spoonful.

4. Avocados

There are varying types of avocados with some having slightly higher fiber content than others. Whatever type of avocado you prefer, you can expect to get between ten and thirteen grams of fiber per each medium avocado. Avocados are excellent sources of other nutrients also, but do have a high fat content so don’t go overboard on indulging. Sliced avocado on salad is a great option.

5. Broccoli

Broccoli is another vegetable that will give you a good amount of fiber. In fact, one cup of boiled broccoli contains approximately 5.1 grams of fiber. Boiled broccoli goes well as a side dish to salmon.

6. Sweet Corn

One of yummiest vegetables that contains a good amount of fiber is sweet corn. Sweet corn is easy to eat a lot of, but it really only takes one cup to get approximately 4.3 grams of fiber.

7. Baked Potato

A medium baked potato can be a meal in itself and is healthy when not piled high with all of the extras. You can expect to gain approximately 2.9 grams of fiber when you eat a baked potato.

If you find that you need to add more fiber to your diet, you should not try to incorporate it all at once. Adding too much extra fiber into your diet will cause discomfort in the form of bloating and gas. You can increase your fiber by adding these vegetables or by adding other high fiber foods or supplements.


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