Fruits and Vegetables with High Fiber

Fiber is an important part of a healthy diet, and fruits and vegetables are among the best sources of dietary fiber. Fiber can help reduce the risk of many diseases.

Why Is Fiber Important For Health?

Fiber has a number of health benefits:

• It helps to regulate digestion by increasing bulk in stools so that they pass through more easily; this also reduces constipation symptoms such as bloating or cramping.
• It may help lower cholesterol levels by binding with bile acids from food intake; this prevents them from being reabsorbed into the bloodstream which can lead to higher cholesterol levels over time if not removed regularly via excretion (in stool).
• High-fiber diets have been linked with reduced risk factors associated with type 2 diabetes such as high blood sugar levels, possibly due to its ability to slow down digestion, thus allowing glucose absorption rates into cells at a slower pace than other carbohydrates like white breads or processed snacks would normally allow (which also means less spikes after eating these foods).
• Consuming adequate amounts of fiber on a daily basis could potentially reduce one's risk factor for certain types cancer, particularly colon cancer since fibers bind toxins found within intestines before they reach the lining of the large intestine where tumors often form. This same principle applies towards reducing risks associated with diverticulitis inflammation caused when pockets form along weak spots on large intestine walls.

Which Fruits and Vegetables have the Highest Amount of Fiber?

Eating a variety of fruits and vegetables can help to ensure that you are getting an adequate amount of fiber in your diet. Here is an A to Z list of just some of the fruits and vegetables that have high fiber.

• Apples contain both soluble and insoluble fiber, and they are also a good source of vitamin C and potassium. One medium apple contains 4.4 grams of fiber.

• Artichokes are one of the most fiber-rich vegetables available. They contain both soluble and insoluble fiber, and they are also a good source of folate and vitamin C. One medium artichoke contains a whopping 10.3 grams of fiber.
• Arugula is a leafy green vegetable that is packed with dietary fiber. A cup of arugula provides 1.9 grams of fiber, or 8% of the recommended daily intake. It is also an excellent source of vitamin K, vitamin A, vitamin C, and folate.
• Asparagus is a versatile vegetable that is often eaten as a side dish. It is also a great source of dietary fiber. One cup of asparagus contains 3.2 grams of fiber, or 13% of the recommended daily intake. Asparagus is also an excellent source of vitamin K, vitamin A, and folate.
• Avocados contain both soluble and insoluble fiber, and they are also a great source of healthy fats. One medium avocado contains 6.7 grams of fiber.
• Beans are an excellent source of fiber. Lima beans are a popular legume that are packed with dietary fiber. One cup of lima beans contains 6.2 grams of fiber, or 25% of the recommended daily intake. Lima beans are also an excellent source of vitamin B6, copper, and magnesium. One cup of string beans contains 3.7 grams of fiber, or 15% of the recommended daily intake. String beans are also an excellent source of vitamin K, vitamin C, and folate.
• Beets are a fantastic source of fiber. Each cup of beets contains 6 grams of fiber, and are loaded with nutrients such as folate, manganese, potassium, iron, magnesium, zinc, and vitamin C.
• Broccoli contains both soluble and insoluble fiber, and is also a good source of calcium, magnesium, and potassium. One cup of cooked broccoli contains 3.8 grams of fiber.
• Cabbage has 2.2 grams of fiber in one cup. It has a very low glycemic index of 10, and is basically fat-free (less than 1 gram in 1 cup). Cabbage is also a good source of potassium, folate, and vitamin K.
• Cantaloupe is a refreshing, sweet fruit that contains 1.7 grams of fiber in a cup. Cantaloupe is also an excellent source of vitamin A, vitamin C, and potassium.

• Carrots contain both soluble and insoluble fiber, which can help to keep your digestive system running smoothly. Carrots are also a great source of vitamin A, which helps to keep your eyes and skin healthy. One medium-sized carrot contains 2.8 grams of fiber.
• Cauliflower is a cruciferous vegetable that is rich in dietary fiber. One cup of cauliflower contains 2.3 grams of fiber. Cauliflower is also an excellent source of vitamin C, vitamin K, and folate.
• Celery contains 2 grams of fiber in each cup.
• Collards are a leafy green vegetable that is packed with dietary fiber. One cup of collards contains 4 grams of fiber. Collards are also an excellent source of vitamin A, vitamin K, and folate.
• Corn is a popular vegetable that is an excellent source of dietary fiber. One cup of corn contains 4.2 grams of fiber. Corn is also an excellent source of vitamin B6, magnesium, and phosphorus.
• Cucumbers contain 1.5 grams of fiber in one cup.
• Eggplant is another good source of fiber, and it is also a great source of vitamin B6 and magnesium. One cup of cooked eggplant contains 3.5 grams of fiber.
• Figs are a sweet, chewy fruit that is packed with dietary fiber. One cup of figs contains 7.2 grams of fiber, or 29% of the recommended daily intake. Figs are also an excellent source of vitamin A, vitamin K, and potassium.
• Honeydew is a sweet, juicy melon that contains 1.3 grams of fiber in one cup, or 5% of the recommended daily intake. Honeydew is also an excellent source of vitamin C, vitamin B6, and potassium.
• Kale is basically a superfood that contains a plethora of vitamins, minerals and other important nutrients, including vitamin A, B6, C, K, calcium, iron, potassium, lutein, omega-3 fatty acids, antioxidants, and much more. Kale has 2 grams of fiber in one cup.
• Lettuce is a leafy green vegetable that is an excellent source of dietary fiber. One cup of lettuce contains 1.2 to 3 grams of fiber depending on the type. Lettuce is also an excellent source of vitamin K, vitamin A, and folate.
• Peppers contains 2.6 grams of fiber in one cup, or 11% of the recommended daily intake. Peppers are also an excellent source of vitamin A, vitamin C, and vitamin K.
• Pumpkins are a great source of fiber. Each cup of pumpkin contains 7 grams of fiber.
• Radishes are packed with both soluble and insoluble fiber, providing 1 gram of fiber in a ½ cup. They are extra rich in lignin, a type of insoluble fiber. Insoluble fiber helps your body process waste, improves bowel health, and prevents and treats constipation.
• Raspberries are a sweet, tart berry that is a fantastic source of dietary fiber. One cup of raspberries contains a whopping 8 grams of fiber, or 32% of the recommended daily intake. Raspberries are also an excellent source of vitamin C, manganese, and folate.
• Spinach is a leafy green vegetable that contains 2.1 grams of fiber in a cup, or 8% of the recommended daily intake. Spinach is also an excellent source of vitamin A, vitamin K, and folate.
• Squash contains 2.5 grams of fiber in a cup.
• Strawberries, Blueberries, and Blackberries are all excellent sources of fiber. They contain both soluble and insoluble fiber, and they are also a good source of vitamin C. One cup of strawberries, blueberries or blackberries contains 3.8 grams of fiber.
• Sweet potatoes are a great source of fiber, and they are also full of vitamins and minerals. In addition to containing both soluble and insoluble fiber, sweet potatoes are also a good source of beta carotene, which is a powerful antioxidant. One large sweet potato contains 4.8 grams of fiber.
• Swiss chard contains both soluble and insoluble fiber. One cup of cooked Swiss chard contains 4.6 grams of fiber. It's also a good source of vitamins A, C, and K.
• Tomatoes contains 2 grams of fiber per cup, or 8% of the recommended daily intake. Tomatoes are also an excellent source of vitamin C, vitamin K, and potassium.
• Watermelon is a refreshing fruit that contains 1.4 grams of fiber in one cup, or 6% of the recommended daily intake. Watermelon is also an excellent source of vitamin A, vitamin C, and potassium.
• Zucchini contains 1.5 grams of fiber in one cup.