A dietitian reveals the 10 best vegetables rich in fiber that support digestive health, reduce the risk of illness and support weight loss, while increasing your overall well-being without additional calories.
Fiber may not be at the top of your list when you think about the best nutrients to stay healthy. However, fiber is an essential nutrient for digestive health and several aspects of your well-being. Studies Suggest that fibers help regulate stool, reduce cholesterol and support weight management by increasing satiety and helping you feel more.
While many people think of fibers in terms of cereals and cereals, vegetables are often an even better source of this vital nutrient, says the National Institutes of Health (NIH). Integrating a variety of fiber -rich vegetables into your diet can help stimulate your intestinal health, reduce the risk of chronic illness and help weight loss. Research Systematically shows that consumption of a diet rich in fibers can your risk of heart disease, stroke and type 2. diabetes. In addition, vegetables are an ideal way to increase your consumption of fibers without excessive calories.
But with the premium of healthy vegetables to choose, which are the best in terms of fiber? To find out, we spoke with Chris Mohr, Phd, RD, a dietitian advisor and in nutrition in Barbentrewhich reveals the 10 healthiest vegetables in the healthiest fiber that you can eat. Read the rest to discover the vegetables to add to your diet for a life powered by the fibers.
Broccoli
Nutrition (by ½ cup)::
Calories: 15
Fat: 0 g (saturated fats: 0 g)
Sodium: 15 mg
Crabs: 3 g (fiber: 2 g, sugar: 1 g)
Protein: 1 g
Broccoli is a nutritional power plant that offers many health benefits, thanks to its high fiber content and its rich range of vitamins and minerals. In addition to being stuffed with fibers, broccoli is an excellent source of vitamin C, which research Said help support immune health and promotes the production of collagen for better skin health. Mohr tells us: “Broccoli contains compounds like sulforaphane, which can have anti -cancer properties, which makes it an excellent addition to any healthy diet.”
Broccoli can be steamed, roasted or added to soups and salads for a fiber stimulation meal.
Carrots
Nutrition (by carrot 7 ″)::
Calories: 30
Fat: 0 g (saturated fats: 0 g)
Sodium: 60 mg
Crabs: 7 g (fiber: 2 g, sugar: 5 g)
Protein: 1 g
Carrots are an excellent source of soluble and insoluble fibers, which makes them fantastic to support digestive health and regulate blood sugar. Mohr explains that carrots are also rich in beta-carotene, which turns into vitamin A in the body. According to the NihVitamin A is essential to maintain healthy vision and skin. “Carrots help digestion and stability of blood sugar, making it an excellent vegetable for those who seek to improve their intestinal health and manage weight,” explains Mohr.
The carrots are also versatile, whether consumed raw as snack, roasted or added to soups, stews and salads.
Brussels sprouts
Nutrition (by 2/3-tasse)::
Calories: 35
Fat: 0 g (saturated fats: 0 g)
Sodium: 15 mg
Crabs: 7 g (fiber: 3 g, sugar: 2 g)
Protein: 3 g
Brussels germs, often called mini cabbage, are filled with fibers and antioxidants. One of their main compounds, Kaempferol, turned out help reduce inflammationThis is crucial to global health and disease prevention. “Brussels cabbage is an excellent source of vitamin K, which is crucial for bone health, heart health and good blood coagulation,” said Mohr.
Brussels cabbage constitute an excellent addition to meals, roasted, steamed or jumped, helping to stimulate digestion and provide a good dose of fibers.
Spinach
Nutrition (by 2/3-tasse)::
Calories: 35
Fat: 0.5 g (saturated fats: 0 g)
Sodium: 341 mg
Crabs: 5 g (fiber: 4 g, sugar: 0 g)
Protein: 4 g
The spinach is praised for its iron content, but it also packs a fiber punch. Mohr explains that spinach provides magnesium, which supports muscle function and nervous health, in addition to lutein, an antioxidant that research Said can support eye health. “Spinach is a great way to add fibers while collecting the advantages of vitamins and minerals essential to general well-being,” explains Mohr.
To get more spinach to your life, add it to smoothies, salads, omelets or jump it as an accompaniment dish.
Artichoke
Nutrition (by portion of 60 g)::
Calories: 45
Fat: 4 g (saturated fats: 1 g)
Sodium: 180 mg
Crabs: 2 g (fiber: 1 g, sugar: 1 g)
Protein: 1 g
Mohr explains: “The artichokes are rich in antioxidants and prebiotics, which nourish healthy intestinal bacteria and promote digestion.” In addition, a 2023 Study In antioxidants, noted that artichokes can support liver health because they contain compounds like Cynarin which help detoxify your body. The artichokes can be appreciated steamed, roasted or added to salads or mixed in sauces.
Cauliflower
Nutrition (by portion 3/4-tasse)::
Calories: 15
Fat: 0 g (saturated fats: 0 g)
Sodium: 15 mg
Crabs: 3 g (fiber: 2 g, sugar: 1 g)
Protein: 1 g
Cauliflower is a low-calorie vegetable that offers approximately 3 grams of fiber per cup. “The cauliflower is rich in glucosinolates, which can help detoxify the body and protect against cancer,” explains Mohr. “It also contains choline, a nutrient that supports brain function.”
The cauliflower is very versatile and can be used in a variety of dishes, from roasted flagships to cauliflower puree as a substitute for purely carbohydrate potatoes.
Sweet potatoes
Nutrition (for 100 g of portion)::
Calories: 80
Fat: 0 g (saturated fats: 0 g)
Sodium: 18 mg
Crabs: 19 g (fiber: 2 g, sugar: 11 g)
Protein: 1 g
These root vegetables are an excellent source of fiber, with about 4 grams of fibers in a medium-sized sweet potato. Sweet potatoes are also a Rich source of beta-carotenewhich is converted to vitamin A which offers a multitude of advantages as indicated above. Mohr says: “Sweet potatoes are filled with potassium, which helps regulate blood pressure, making it an excellent choice for heart health.” The versatility of sweet potatoes allows them to be cooked, crushed or added to stews.
Beet
Nutrition (by 1/2 cup portion)::
Calories: 40
Fat: 0 g (saturated fats: 0 g)
Sodium: 250 mg
Crabs: 19 g (fiber: 1 g, sugar: 6 g)
Protein: 1 g
The beets are rich in nitrates, natural compounds composed of nitrogen and oxygen which studies The show can improve blood flow and lower blood pressure. “Beets contain betalaines, pigments with antioxidant and anti-inflammatory properties that support overall health,” explains Mohr.
Beets can be roasted, marinated or added to salads, offering a nutritional option and filled with fibers to stimulate cardiovascular and digestive health.
Kale
Nutrition (for 100 g of portion)::
Calories: 49
Fat: 1 g (saturated fats: 0 g)
Sodium: 38 mg
Crabs: 9 g (fiber: 4 g, sugar: 2 g)
Protein: 4 g
“The curly cabbage is filled with vitamins A, C and K, which support immunity, skin health and bone health,” explains Mohr. “In addition, it contains powerful antioxidants such as quercetin and kaempferol, which Help reduce inflammation in the body. “Whether used in salads, smoothies or cooked in crisp ko -kiss shavings, kale is a means of fiber to support your immune system and overall health.
Eggplant
Nutrition (for 100 g of portion)::
Calories: 45
Fat: 0 g (saturated fats: 0 g)
Sodium: 1 mg
Crabs: 11 g (fiber: 3 g, sugar: 4 g)
Protein: 1 g
The eggplant is rich in antioxidants like Nasunin, which research According to can protect brain cells, support healthy aging and fight oxidative stress. Mohr explains: “The eggplant is also high in manganese, an important mineral for bone health and its high water content helps hydration and satiety.” The eggplant has a unique texture, which allows it to be grilled, roasted or used in stews and currys.
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