High Fiber Vegetables and Fruits: Fiber Rich Veggies and Fruits

We were taught in school or lectured by our parents to eat fruits and vegetables rich in dietary fiber to be healthy at all times. Not many of us believe or follow these admonitions even as adults.

What are dietary fibers?

  • Gum
  • Pectin
  • Beta-glucans
  • Cellulose
  • Hemicellulose and
  • Fructan

Dietary fibers are plant components found in the cell wall.

These are present in all plants but the concentration and type of dietary fiber present vary among plant species.

What are high fiber vegetables?

These vegetables have a high concentration of dietary fiber which can be partly soluble, totally soluble, or not soluble. Insoluble fiber “sweeps” the digestive tract to help it function more efficiently. Soluble fiber binds with fatty acids to prolong digestion time. Thus, soluble fiber regulates blood sugar levels and helps lower LDL or the “bad cholesterol” levels.

High Fiber Vegetables

  • Tomatoes
  • Artichoke
  • Young Lima Beans
  • Edamame
  • Parsnips
  • Green Peas
  • Garbanzo Beans
  • Cabbage
  • Eggplant
  • Okra
  • Brussels Sprouts
  • Broccoli
  • Cauliflower
  • Mushroom
  • Potatoes
  • Sweet Potato
  • Celery
  • Asparagus
  • Arugula
  • Leek
  • Lettuce
  • Spinach
  • Rhubarb
  • Pumpkin
  • Squash
  • Chayote
  • Turnips, and
  • Grain products such as wheat, barley, and oats.

What Are High Fiber Fruits?

Same as the definition above, these fruits are rich in soluble, insoluble fiber, or both.

High Fiber Fruits

  • Avocado
  • Berries such as Raspberry Blackberry etc.
  • Dates
  • Grapes
  • Cantaloupe
  • Pears
  • Apple
  • Banana
  • Guava
  • Kale
  • Zucchini
  • Kiwi
  • Orange
  • Prunes and
  • Nuts.

Now that we’ve listed some of the high fiber vegetables and fruits, try incorporating these in your daily diet. Use more of the vegetables listed above when cooking. It would also be nice to have any of the fruits listed above as dessert instead of sweets.

Also see on Eating Fruit and Vegetables for Health

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