Unfortunately, most of us don’t have enough fiber. “According to American dietary guidelines, 90% of American women and 97% of men do not meet dietary recommendations for fiber,” said registered nutritionists Maria Sylvester Terry, MS, RDN, and LDN. I am.
So how much fiber do you need?
Current American dietary guidelines recommend the following (adults over the age of 50 have a lower limit):
- 31-34 grams per day for men
- 22-28 grams per day for women
The most fiber-rich vegetables
Following a plant-rich diet has a myriad of benefits, the high fiber found in many plant-based foods being the most important. “Most vegetables have a mixture of water-soluble and insoluble fiber, both of which are beneficial, so I always prefer to eat naturally fiber-rich foods, such as vegetables, rather than fiber-added foods. I recommend it, “says McMordy. “Naturally fiber-rich foods are often rich in vitamins, minerals, and powerful antioxidants. Fiber-added supplements and foods are usually highly processed or synthetic. It contains fiber that has been squeezed and often does not have the same benefits that the whole food offers .. They should be considered as a supplement to fill the gap. “
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With that in mind, according to McMody, here are 11 of the most fiber-rich vegetables (one of the best food groups to increase your * natural * fiber intake).
1. Artichoke: 4.8 g for 1/2 cup artichoke heart
“Artichokes are very high in fiber, including inulin, which acts as a prebiotic. They also contain the right amount of protein for vegetables. They are so versatile that they are salads. You can add artichokes to it, blend it into dips, or boil it and eat it as an appetizer. “
2. Pea: 4.1 g per 1/2 cup
“Frozen green peas can’t be eaten any easier, either in salads or soups, or as a simple side dish,” says McModi.
3. Sweet potato: Medium-sized potato with skin (about 5 inches) 3.9g per piece
According to McModi, sweet potatoes are an excellent source of both soluble and insoluble fiber, especially for the skin. “They are also great sources of vitamin A and antioxidants,” she adds. “Sweet potatoes can be cooked in a variety of ways, from baking and roasting to mashed potatoes and sweet potato toasts. Be sure to include most of the fiber skin.”
4. Potatoes: One medium-sized potato with skin is 3.6g
“Potatoes are rich in nutrients such as potassium, vitamin C, and B6. They also have resistant starch that acts as a prebiotic. Most for heart health, including skin. Try to stick to healthier cooking methods, such as effective baking and roasting, “says McMordie.
5. Parsnips: 3.3 g per 1/2 cup
“This root vegetable is a little-known fiber powerhouse. Parsnips, like potatoes, are delicious roasted or mashed potatoes.”
6. Winter squash (acorn or butternut squash): 3.2 g per 1/2 cup cooked
“Winter squash is very high in fiber and rich in vitamin A and antioxidants. When roasted, the skin of the acorn pumpkin becomes edible and the fiber is even higher.”
7. Jicama: 2.9g per 1/2 cup
This crunchy vegetable is delicious when eaten raw, but it can also be cooked. “Jicama is rich in vitamin C and antioxidants, has a high water content, and contains inulin, one of the best fibers to prevent and relieve constipation,” says McModi.
8. Mustard green: 2.6 g per raw cup
“Mustard greens, and other tougher leafy vegetables such as turnip leafy vegetables and coraldo, are high in fiber, vitamin K, and antioxidants that fight cancer. These vegetables are very high during cooking. Because it shrinks, cooking and eating can pack more nutrients into a single intake. “
9. Corn: 1.8 g per 1/2 cup cooked
According to McMody, corn is an excellent source of dietary fiber, very easy to cook and versatile. “Fresh sweet corn is delicious, either raw in salads or roasted on ears. During the winter, it’s readily available frozen or canned,” she adds.
10. Brussels sprouts: 1.7 g per 1/2 cup
“Like other Brassicaceae vegetables, Brussels sprouts are rich in both fiber and a phytochemical called glucosinolate, which may provide protection against certain cancers, and are excellent in vitamins K and C. It is also a source of supply. “
11. Beat: 1.7g per 1/2 cup cooked
“In addition to being rich in dietary fiber, beets are also rich in folic acid, manganese, and copper. The deep pigments in beets show antioxidants that fight high levels of inflammation. Beets are delicious roasted, pickled. And canned. As an additional bonus, beet greens are also rich in fiber, “says McMordie.
Honorable Mention:
- Asparagus: 1.4g per 1/2 cup
- Green beans: 1.4g per 1/2 cup
- Carrot: 1.3g per 1/2 cup raw
- Broccoli: 1.1 g per 1/2 cup
- Cauliflower: 1.1 g per 1/2 cup
- Cabbage: 1.1g per 1/2 cup raw
RD Precautions to Remember When Eating Fiber-rich Vegetables
Dietary fiber can be a great additive to your diet (what is it that you don’t mind being energized and not nervous in the bathroom?), But you need to add it slowly, McMordie said. Says. “If your body isn’t used to a high-fiber diet, suddenly increasing your fiber intake can cause gas, bloating, and abdominal pain, so go slowly,” she says. “And for maximum benefit, I recommend getting fiber from a variety of food sources, including fruits and vegetables, whole grains, and beans, before turning to supplements.”
You will also want to drink a lot of water as the fibers hold the water. “It’s important to drink 8-12 cups a day to flush everything out of the system,” says McMordie. Where you fall within the water consumption range depends on the number of water-rich foods you are eating (if you are eating a lot of water-rich vegetables, most of the fiber is from fiber cereals. You can drink less than if, for example).
