Some High Fiber Vegetables

vegetables

Including high fiber vegetables into your daily diet has numerous health benefits.  Fiber can help lower your cholesterol and protect you from conditions such as diabetes, heart disease and colon cancer.


Fiber and weight loss go hand in hand – high fiber foods have less calories and help you feel fuller – giving you the power to slim down just by eating them.

The majority of people are not incorporating enough fiber in their diets.  The  National Academy of Sciences says that women over 50 should eat at least 21 grams of fiber each day and men over 50 should eat 30 grams per day.

The American Dietetic Association recommends eating:

4-½ cups of vegetables and fruits every day
3 ounces of whole grain foods every day
3 cups of legumes each week

This will fulfill the recommended fiber requirements that you need.

You should add fiber gradually to your diet – adding too much too quickly can cause bloating and gas.

Also make sure that you are drinking lots of water to help the fiber move through your digestive tract.

Below is a list of high fiber vegetables in the order of fiber content.

Split Peas – 16.27 grams (1 cup – cooked)
Lentils – 15.64 grams (1 cup – cooked)
Black Beans – 14.92 grams (1 cup – cooked)
Pinto Beans – 14.71 grams (1 cup – cooked)
Kidney Beans – 13.33 grams (1 cup – cooked)

Lima Beans – 13.16 grams (1 cup – cooked)
Avocado –  11.84 grams (1 medium)
Navy Beans – 11.65 grams (1 cup – cooked)
Artichoke – 10.3 grams (1 medium – cooked)
Green Peas – 8.84 grams ( 1 cup – cooked)
Soybeans – 7.62 grams  (1 cup – cooked)

Kale – 7.20 grams (1 cup – cooked)
Garbanzo Beans – 5.8 grams ( 1 cup – cooked)
Winter Squash – 5.74 grams (1 cup cooked)
Yams – 5.30 grams ( 1 cup – cooked)
Swiss Chard – 5.04 grams (1 cup – cooked)

Potato – 4.8 grams (1 medium with skin – baked)
Corn – 4.66 grams (1 cup – cooked)
Broccoli – 4.5 grams ( 1 cup – cooked)
Cabbage – 4.20 grams ( 1 cup – cooked)
Spinach – 3.98 grams (1 cup – cooked)

Green Beans – 3.95 grams (1 cup – cooked)
Sweet Potato – 3.68 grams (1 cup – cooked)
Cauliflower – 3.43 grams (1 cup – cooked)
Asparagus – 2.88 grams (1 cup – cooked)
Onions – 2.88 grams ( 1 cup – raw)

Beets – 2.85 grams (1 cup)
Brussels Sprouts – 2.84 grams (1 cup – cooked)
Mustard Greens – 2.80 grams ( 1 cup – cooked)
Zucchini – 2.63 grams (1 cup – cooked)
Sweet Peppers – 2.62 grams ( 1 cup – raw)

Collard Greens – 2.58 grams (1 cup – cooked)
Summer Squash – 2.52 grams ( 1 cup – cooked)
Eggplant – 2.48 grams (1 cup – cooked)
Carrots – 2 grams (1 medium)
Mushrooms – 1.36 grams ( 1 cup – raw)

Celery – 1.02 grams (1 stalk)
Romaine Lettuce – .95 grams (1 cup – raw)
Cucumber – .83 grams ( 1 cup with peel)
Tomato – 1 gram (1 medium – raw)

You will be amazed at what a difference it will make in your health and weight loss goals when you begin adding high fiber vegetables to your diet.  It is by far the easiest way to get healthy and lose weight at the same time.

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