The crunchy truth about fiber is that they feed the growth of good gut bacteria. These good bacteria play a crucial role in significant aspects of health, including blood sugar control, weight control, immune function, and even brain function. The Academy of Nutrition and Dietetics recommends people to consume about 14gms of fiber for every 1,000 calories consumed in a day. This equates to roughly 24 gms of fiber for women and about 38 gms for men. A plant-based diet including a healthy combination of fruits, vegetables, nuts, seeds, legumes, and whole grains can provide all of the fibrous infusions you will need. In this article, we have compiled the ultimate list of fiber-rich fruits, vegetables, and other items that you must add to your grocery list today.
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Firstly, congratulations on taking this step to live a healthy lifestyle. If you’re planning a diet change or are simply tweaking it to balance the nutrients, considering adding fiber to the mix is a great idea.
The Surefire Benefits Of Including Fiber Rich Fruits and Vegetables In Your Fancy New Diet
Consuming fibrous fruits and vegetables offers numerous benefits including winning a shot at Hollywood (just kidding…. but you could get skinny!)
1. Helps with weight loss and maintenance
2. Cuts the risk of getting Type-2 Diabetes
3. Offers protection against heart disease
4. Can help prevent or relieve constipation and keeps gut healthy
5. Might reduce the risk of colorectal cancer
6. Naturally scrubs and eliminates toxins from the GI tract
7. Some types of fiber help build strong bones
8. Some types of fiber can also reduce your cholesterol levels
Overall, per Harvard researchers, eating a high-fiber diet – rich in healthy fruits and vegetables can increase your life span. How about that!
List of Vegetables That Are High In Fiber Content
In general, fiber-rich vegetables are darker in color.
- Kale, collard greens, beet greens, Swiss chard, spinach
- Carrots, beets, turnips, celery root, parsnips,
- Broccoli
- Beets
- Sweet Potato
- Artichoke hearts
- Pumpkin
- Brussels sprouts
- Butternut Squash
- Lima (Butter) Beans
- Green Peas
- Acorn Squash
- Green Beans
- Okra
- Baked Potatoes
- White Button Mushrooms
- Asparagus
- Rutabagas
- Cauliflower
- Fennel
- Sweet Corn
- Cabbage
- Bell Peppers
List of Fruits That Are High In Fiber Content
- Guava
- Pears
- Strawberry
- Avocado
- Raspberry
- Banana
- Apples, including the peels
- Orange
- Blackberries
- Mango
- Persimmon
Other Items That Contain High Amounts of Fiber
- Beans and Legumes: Navy, Black and White Beans, Kidney, Garbanzo, Pinto, Lima Beans
- Edamame
- Lentils
- Split Peas
- Whole Grains: Quinoa, Bulgur, Whole wheat Spaghetti, Barley, Oat Bran Muffin, Whole wheat bread, Brown Rice, Popcorn, Oatmeal, Wild Rice
- Nuts and Seeds: Almonds, Sunflower Seeds, Pumpkin Seeds, Pistachios, Walnuts, Chia seeds
- Dried Fruits: Dates, Figs and Prunes
Tips For Getting More From Your Fibers
Try these suggestions to add more fiber to your daily meals and snacks:
- Jump-start your day with high fiber breakfast cereal
- Include beans, peas or lentils every time you consume soup or salad
- Make sure to switch from whites to browns – consume most of your grains as whole grains
- Bulk up your baked goods with wheat bran, and oatmeal
- Make your snacks count by consuming fresh fruits, nuts and whole grain crackers
Along with all of this make sure to drink plenty of water. Fibrous fruits and vegetables when had with water, make your stools soft and bulky.
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