7 fruits and vegetables high in fiber that should be eaten regularly

Fiber is a type of carbohydrate that the body cannot digest or absorb. Fiber is found in plant foods such as vegetables, fruits, whole grains, beans and nuts. There are two types of fiber, soluble and insoluble. Soluble fiber forms a gel when combined with water and binds to cholesterol and fat in food. The other type does not dissolve in water but increases stool volume.

Eating fiber has health benefits such as preventing constipation, stabilizing blood sugar, and improving intestinal health. It also provides a feeling of fullness, maintains a healthy weight, and reduces the risk of type 2 diabetes, heart disease, colorectal cancer, and breast cancer. Adults need to get at least 28 g of fiber each day from some foods.

Artichoke flowers

One medium artichoke has 7 grams of fiber. Artichokes provide many benefits, typically providing abundant magnesium to help regulate blood pressure and support bone health. Artichokes can be steamed, grilled or used as an ingredient to make creamy soups, dipping sauces and other delicious dishes.

Kale

Kale contains a range of vitamins and antioxidants, which contribute to overall health. Cooked kale contains more fiber than raw kale, with one cup containing 5.7 grams. Add this leafy green to dishes like chicken soup or make a green smoothie to take advantage of this rich source of nutrients.

Brussels sprouts

There are about 6 grams of fiber in one cup of cooked brussel sprouts. In addition to being a rich source of fiber, this vegetable also provides lots of vitamin C, which supports the immune system and reduces inflammation. Steamed, roasted, and grilled brussel sprouts are all nutritious and delicious.

Sweet potato

Not only are they high in fiber (a cup of cooked mash has 6.2 g), but they’re also packed with vitamin A, which supports the immune system and eye health. The amount of fiber is even in the peel, so this part should not be overlooked. Eating sweet potatoes with their skins not only increases the amount of fiber but also potassium. This is an essential nutrient to maintain blood pressure, muscle contraction and nerve function.

Beetroot

The fiber content in one cup of cooked beets is 5 g. Beetroot also has antioxidant properties, helps fight inflammation, and prevents cancer. Red tubers are rich in the antioxidant betacyanin, while yellow ones contain betaxanthin. Steaming, boiling, grilling, grilling or frying are all delicious and nutritious ways to prepare beets.

Spinach

Amaranth is a brightly colored vegetable rich in nutrients. One cup of cooked amaranth provides 5.9 g of fiber, vitamins A, C, K. They also contain antioxidants zeaxanthin and lutein, which help reduce the risk of vision disorders such as macular degeneration and cataracts. can. Amaranth can be added to salads, soups or stir-fried and eaten as a side dish.

Mustard greens

Mustard greens are also known as wasabi greens. One cup of cooked vegetables contains 4.8 g of fiber. Like many green leafy vegetables, they are high in vitamin K which aids blood clotting. Mustard greens also provide abundant vitamin C, which supports collagen formation for strong skin. Add spicy mustard greens to stir-fries and salads to make the most of this nutrient source.