Unfortunately, most of us don’t get enough fiber. “Follow Dietary Guidelines for Americans90% of women and 97% of men in the US do not meet dietary fiber recommendations,” says registered dietitian. Maria Sylvester Terry, MS, RDN, LDN.
So how much fiber do you need?
Present The American Dietary Guidelines suggested below (with lower end for adults over 50):
- 31-34 grams per day for men
- 22-28 grams per day for women
The most fiber-rich vegetables
Have There are countless benefits to following a plant-based diet, but the high fiber found in many plant foods is predominant among them. “I always recommend eating foods that are naturally high in fiber like vegetables instead of fiber supplements, because most vegetables contain a mixture of soluble and insoluble fiber, both are beneficial,” says McMordie. “Natural fiber-rich foods are also often high in vitamins, minerals, and powerful antioxidants. Supplements and foods with added fiber often contain processed or synthetic forms of fiber, and Many times lack the same benefits that whole-food sources offer. They should be seen as more of a supplement to fill in the gaps.”
With that in mind, here are the 11 most fiber-rich vegetables (which are among the best food groups to increase your *natural* fiber intake), according to McMordie.
1. Artichokes: 4.8 g for 1/2 cup of artichoke hearts
“Artichokes are rich in fiber, including inulin, which acts as a prebiotic. “They also contain the right amount of protein for a vegetable,” says McMordie.
2. Peas: 4.1 g per 1/2 cup
“Frozen chickpeas couldn’t be easier to eat, whether added to salads, soups or eaten as a simple side dish,” says McMordie.
3. Sweet potatoes: 3.9 g for a medium (about 5 inch) potato with the skin on
According to McMordie, sweet potatoes are a great source of both soluble and insoluble fiber, especially with skin. “They are also a great source of vitamin A and antioxidants,” she adds. “Sweet potatoes can be prepared in many ways, from baking or roasting, mashed or even sweet potato toast.” Make sure to include the skin for the most fiber.”
4. Potatoes: 3.6 g for a medium-sized potato
“Potatoes are packed with nutrients like potassium, vitamins C and B6. They also have resistant starch, which acts as a prebiotic. “Be sure to leave the skin alone and adopt healthier cooking methods, like baking or roasting for the most benefit for heart health,” says McMordie.
5. Parsnips: 3.3 g per 1/2 cup
“This root vegetable is a lesser known fiber factory. Radishes are roasted or mashed very tasty, similar to potatoes”.
6. Winter squash (pumpkin or squash): 3.2 g per 1/2 cup cooked
“Winter squash is rich in fiber and contains a lot of vitamin A and antioxidants. When roasted, the skin of the pumpkin is edible, even adding more fiber.”
7. Jicama: 2.9 g per 1/2 cup
This crunchy vegetable is delicious raw, but can also be cooked. “Jicama is high in vitamin C and antioxidants, has a high water content, and contains inulin, a type of fiber that is great for preventing or relieving constipation,” says McMordie.
8. Green mustard: 2.6 g per cup raw
“Broccoli — and harder, leafy greens like broccoli and collard greens — are high in fiber, vitamin K, and cancer-fighting antioxidants. Because these greens shrink a lot during cooking, eating them cooked can pack more nutrients into a single serving.”
9. Corn: 1.8 g per 1/2 cup cooked
According to McMordie, corn is a great source of fiber, and it’s easy to cook and versatile. “Fresh sweet corn is delicious in a salad or grilled on the cob. During the winter months, it can be frozen or canned ready,” she adds.
10. Brussels Sprouts: 1.7 g per 1/2 cup
“Like other cruciferous vegetables, Brussels sprouts are high in fiber and phytochemicals called glucosinolates that may protect against certain cancers. They are also a good source of vitamins K and C.”
11. Beets: 1.7 g per 1/2 cup cooked
“Besides being rich in fiber, beets are also high in folate, manganese and copper. The deep pigments in beets signal high levels of anti-inflammatory antioxidants. Roasted beets are delicious, and you can also pickle them or canned them. As an added bonus, beets are also rich in fiber, says McMordie.
- Asparagus: 1.4 g per 1/2 cup
- Green beans: 1.4 g per 1/2 cup
- Carrots: 1.3 g per 1/2 cup raw
- Broccoli: 1.1 g per 1/2 cup
- Cauliflower: 1.1 g per 1/2 cup
- Cabbage: 1.1 g per 1/2 cup raw
Notes RD should keep in mind when eating a lot of fiber-rich vegetables
While fiber can be a great addition to your diet (shouldn’t you love feeling energized and stress-free on the toilet?), it should be added from the get-go. word, McMordie said. “If your body isn’t used to a high-fiber diet, a sudden increase in fiber intake can cause bloating, gas and abdominal pain, so take it slow,” she says. “And for the most benefit, I recommend getting fiber from a variety of food sources, like fruits and vegetables, whole grains and beans before switching to supplements.”
You’ll also want to drink plenty of water, as fiber holds water. “Drinking eight to 12 cups a day is important to help clear things out of your system,” says McMordie. Your water consumption will depend on how much water-rich foods you’re eating (if you’re eating a lot of water-rich vegetables, you can drink less if most of your fiber is from high-fiber cereals). . , For example).