Top 10 Vegetables High in Fiber to Include in Your Diet
Few jump with joy at a chance to discuss bowel regularity, however maintaining it is unfortunately a normal challenge for even the most well intentioned healthy eaters. While the fiber content of foods is typically more than suitable enough to keep bowels unblocked, getting enough of those foods and knowing which ones are the best can prove difficult. There are easy to think of edible sources of fiber like bran and grains for instance, but what about some common and uncommon vegetables high in fiber? Choosing these can add not only a boost to colon health but also provide a wealth of nutrients.
The body prefers to get its essentials from whole foods as nature intended, and vegetables are some of the most healthy and body-beneficial foods rich in fiber that one can consider. As the food pyramid suggests, multiple servings of vegetables should be consumed each day for optimal nutrition as well as organ, muscle, tissue and bone health too. Vegetables high in fiber add another helpful perk as well in the form of helping the body maintain bowel regularity.
Unfortunately, instead of sticking to dietary incorporation methods, some people choose instead to load up on fiber supplements in place of natural, healthy and ingestible sources of dietary fiber. According to Mayo Clinic, there are not necessarily any health risks involved with taking fiber supplements, so long as the directions are followed and the product is used accordingly. But, they also warn that there are some stipulations to this short cut to high fiber foods. For starters, unlike natural fiber sources, supplements offer nothing in the way of beneficial nutrition in the form of vitamins or minerals. Additionally, medication absorption issues can ensue during the use of supplement product and the absorption of medicines like warfarin, carbamazepine and aspirin can be adversely affected. As such, The Mayo Clinic, like other world class leaders in health care, suggest that if possible, fiber come from food sources such as vegetables high in fiber.
And, while some veggies are well known for their abilities to naturally stave off constipation, others may not be the first thought to come to mind when facing a backed up bottom. So, consider trying some of the more fibrous entries on this top 10 list of vegetables high in fiber:
1. Avocados: Even the most fickle of vegetable shunners can likely identify with this guacamole base, a vegetable tasty enough to make enjoyers forget about its immense fiber content. Boasting around ten grams in each one according to FitDay, it is a fiber rich yet succulent treat.
2. Sweet Corn: Most people do not think about corn and their bowels much unless they are plagued by chronic constipation. But, FitDay explains that just a cup contains over 4 grams of fiber.
3. Brussels Sprouts: Arguably the least popular entry on the list of vegetables high in fiber are Brussels sprouts, the dinner table turmoil creator. But, while they might not be everyone’s favorite menu item (especially kids), they do pack in 4.1 grams of fiber in each cup.
4. Artichokes: Artichokes are a unique vegetable that many consider an acquired taste. But, those who savor the delicately flavored veggies will benefit from over ten grams of fiber.
5. Carrots: Both cooked and raw carrots provide fiber (although astonishingly enough the cooked variety yields slightly more). So whether a nibbling raw fan or one with a preference for softer, prepared carrots, these vegetables high in fiber offer multiple choices.
6. Sweet Potatoes: Those with a penchant for fruits high in fiber but do not prefer their savory counterparts may find that sweet potatoes offer a middle of the road alternative. According to FitDay aside from being fiber friendly (boasting over five grams of fiber) they also provide essential nutrients too.
7. Broccoli: Fresh or raw, broccoli is a well loved vegetable and, for all its other mentionable benefits, a fiber boost is simply icing on the cake. At over 5 grams of fiber per cooked cup, broccoli is a powerhouse amongst green veggies, however, don’t look to it as an anti-gas or top selection amongst anti bloating foods, as broccoli is a fiber-full veggie that can create some unwanted gastrointestinal activity.
8. Green Peas: Peas are tiny and delicate, but they are mighty and tough when it comes to delivering massive amounts of natural dietary fiber. At just under 9 grams per cooked cup according to The Mayo Clinic few veggie choices exist with as much fiber per cup as green peas.
9. Tomato Paste: Vegetable avoiders are out of excuses if whole cooked or raw vegetables high in fiber are unappealing with fresh from the Mayo Clinic knowledge about the fiber content of tomato paste. At right under 3 grams per ¼ cup, it can be easily added to sauces and stews for a fiber quick pick up.
10. Potatoes: Sweet potatoes may be the fiber frontrunner in terms of fiber packed root veg, however regular white potatoes with skin intact still contain 3 grams themselves and may be a great alternative to those disliking the holiday feast staple.
Not everyone initially considers vegetables high in fiber as a solution to regular bowel disgruntlements. However incorporating fresh and whole natural fiber sources such as the aforementioned top 10 can be a simple and easy way to develop an everyday diet for constipation without employing dramatic or drastic lifestyle changes. A diet rich in fiber full veggies can lead to everyday regularity, fewer bouts of constipation, and an overall greater level of balanced health.