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Top 7 Vegetables High in Fiber

Fitday Editor

Fiber is a vital ingredient to a healthy functioning body. You can easily incorporate fiber into your daily diet by adding vegetables that have high fiber content. It's important to understand why fiber is so vital to maintaining a healthy body. Fiber works to keep your colon running smoothly and promotes system regularity. Fiber also assists in lowering cholesterol levels, preventing heart disease and managing a healthy overall weight.

Knowing what fiber can provide and what the proven benefits of incorporating vegetables into your diet are, it makes sense to utilize the vegetables highest in fiber content. Some vegetables have naturally higher fiber content than others, so it's a good idea to know the nutritional value of what you are ingesting. The average female adult needs to consume anywhere from 25 to 35 grams of dietary fiber per day.

1. Avocados

There are various types of avocados with varying degrees of fiber content. Whatever type of avocado is preferable to you, expect to get between 10 and 13 grams of fiber per medium avocado. Avocados are also an excellent source of other nutrients, but do have a high fat content, so don't go overboard when indulging. Sliced avocado on salad once or twice per week is a great option.

2. Sweet Potatoes

You don't have to wait until Thanksgiving to eat sweet potatoes. In fact, they're a good meal option all year long. Sweet potatoes are high in fiber and have other health benefits as well. One cup of cooked sweet potato contains approximately 5.94 grams of fiber.

3. Artichoke

Another vegetable high in fiber is the artichoke. If you've never tried an artichoke it might seem intimidating. However, artichokes are relatively simple to cook, are flavorful and rich with fiber. One medium artichoke contains approximately 10.3 grams of fiber.

4. Spinach

Spinach is a good source of iron and has a good amount of fiber as well. There are approximately 8 grams of fiber in 10 ounces of frozen spinach. Indulging in raw spinach salads or steamed fresh spinach is also advantageous.

5. Cooked Carrots

Adding cooked carrots to your meals is a great way to increase fiber in your diet. One cup of cooked carrots will yield approximately 5.22 grams of fiber, and a touch of brown sugar makes them delicious.

6. Broccoli

Broccoli is another vegetable that will give you a good amount of fiber. One cup of steamed broccoli contains approximately 5.1 grams of fiber. Steamed broccoli goes well as a side dish to salmon.

7. Sweet Corn

One of the most flavorful vegetables that also contains a generous amount of fiber is sweet corn. Sweet corn is easy to eat a lot of, but it really only takes one cup to get approximately 4.3 grams of fiber.

Adding fiber to your diet should be done in small increments to avoid discomfort in the form of bloating and gas. You can slowly increase your dietary fiber intake by adding these vegetables or by adding other high fiber foods or supplements. Other smart vegetable choices are Brussels sprouts, cooked cabbage, peas and turnip greens.

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