Previously we have written about high fiber fruits and how they can help with your weight loss. Fruits and vegetables are two great sources of fiber in diet. But do we choose the right vegetables when we are trying to increase our vegetable intake? The truth is that not vegetables are equal.
On the one hand we have potato which is a good source of carbohydrates but it is also not in the high fiber foods category. But there are many high fiber vegetables which you will not only like but may fall in love with. I know it will take a little bit of effort, but once you start liking vegetables, you will be amazed at how good they are for your health and even for weight loss.
High fiber foods are important for our health. According to research published in Nutrition Reviews, a high fiber diet has been shown to decrease cholesterol, prevent diabetes and improve digestive system, lower blood pressure, prevent obesity and stroke.
Dietary fiber is of two types. One is insoluble dietary fiber and the other is soluble fiber. Insoluble fiber is not digested at all throughout the digestive process. It just adds bulk during the digestion process and helps with digestion. This type of fiber is most commonly found in bran and high fiber vegetables.
The other type is soluble fiber which forms a gel during digestion and this bulks up in the intestines where healthy gut bacteria thrive on it. This slows down the digestion process and reduces blood glucose spikes.
How much fiber per day?
According to US Dietary Guidelines, you need to take between 25-30 grams of fiber every day as part of a balanced diet. Interesting, majority of people are taking nearly half of the recommended daily intake of dietary fiber. (1) American Heart Association also follows the same recommended daily intake value of fiber. (2)
What foods are highest in fiber?
The best strategy is to at least take the minimum recommended daily intake of fiber. You can do this by focusing on fiber rich foods. For increasing your fiber, you can switch to high fiber low-carb foods which may include oatmeal, whole wheat bread, brown rice, beans and peas, oatmeal, nuts and seeds, fruits and high fiber vegetables.
Which vegetables have the most fiber?
Any weight loss foods list must include vegetables because they are loaded with natural vitamins and are excellent for weight loss. And one of the reasons they work for weight loss is that veggies are full of natural fiber.
The fiber in veggies helps you eat less by keeping you full for longer than carbs and this means you will be eating fewer calories.
I am sure you will be having questions about which vegetables have more fiber? Is there enough fiber in carrots? What is the amount of fiber in cabbage? What is the type of fiber in peas? Is fiber in carrots soluble or insoluble?
Well, you will be getting answers to all these questions below. We have collected the list of high fiber vegetables. The data about fiber content is based on FoodData Central by US Department of Agriculture. All you need to do is to start liking these 🙂
High fiber vegetables list
#1 Green Peas
Fiber in green peas is one of the highest in vegetables. With 6 percent fiber green peas make to the top of the list of high fiber foods.
#2 Lima beans
My personal favorite lima beans are packed with 5 percent dietary fiber. They also taste very nice. So include these in your high fiber grocery list.
Everyone’s favorite broccoli is also loaded with fiber goodness. You can get 5 grams of fiber from one cup of cooked broccoli. This is equal to 21 percent of your daily fiber intake.
#4 Green beans
Green beans make to many Asian recipes. And good thing is that they are having good fiber percentage which is 3 percent.
#5 Sweet potatoes
If green vegetables have a tendency to bore you, try sweet potatoes that have surprisingly 3 percent fiber.
Not many people’s favorite, but it comes with fiber goodness of 3 percent. And it cooks quickly.
#7 Acorn Squash
This is one of the high fiber vegetables with more than 4.4 gram of fiber in 100 grams. Start liking this vegetable because it is so good for making up your fiber deficiency.
#8 Collard greens
You can always count that green vegetables have high fiber content. Collard greens are definitely in the list of high fiber foods with their 4 percent fiber.
Probably a gift from the ancient gods to fill you with fiber. This mild flavor vegetable tastes like asparagus with a boiled potato texture. You should consider this as your high fiber foods item with 5 percent fiber content.
This winter vegetable looks like carrots and thought they taste like carrots but have their own nutty, starchy and earthier flavor. And these are packed with 5% fiber.
Carrots are perhaps most common of the high fiber vegetables. One cup of cooked carrots can fill you up with 5 grams of fiber which is almost 20 percent of your recommended daily fiber intake.
We all know spinach is an excellent source of iron but is spinach high in fiber? In fact, it has good fiber content at 2 percent.
#13 Beet greens
These can surely be included in a list of high fiber foods because of their rich 3 percent fiber content.
#14 Brussels sprouts
This is a very common vegetable. And good thing is that it has a high fiber content. With 3 percent fiber, it can safely make to our list of high fiber vegetables.
It is favorite in the subcontinent. With a 3 percent fiber it is a good addition to a high fiber diet.
Now that you have a list of vegetables rich in fiber, the only remaining challenge is to include these in your diet and cut back on high calorie foods. You will be not only doing your health a service but you will also lose weight by shifting to high fiber diet. If you want the things to a next level, you may like read differences between a vegan and vegetarian.