Are you looking to eat a healthier diet? If yes, then you should fill your kitchen with low-calorie, high-fiber fruits and vegetables. Apart from helping with digestion and helping to fill you up, fiber may also decrease your risk of diabetes and heart disease. Low calorie, high fiber vegetables and fruits are easy to include in your diet and are naturally delicious. Here are 7 fruits and vegetables high in fiber.
Fruits Rich in Fiber
Raspberries are among the highest-fiber fruits, with approximately 8.3 grams of dietary fiber per cup. Raspberries provide over 50 percent of your daily requirement of manganese and vitamin C, in addition to good amounts of copper, niacin, folate, potassium and vitamin B2.
One small or medium sized apple contains approximately 4 grams of fiber. Eat apples with the skin on to obtain the most fiber and nutrient benefit. Apples are also an excellent supply of vitamin C.
A medium sized pear packs 6 grams of fiber if eaten with the skin on. Also, fresh pears provide copper, vitamin K and vitamin C.
An orange contains about 3.1 grams of fiber and approximately 15.4 grams of carbohydrates. Oranges are also loaded with vitamin C and are a good source of calcium, potassium, vitamin A and many of the B vitamins.
A cup of chopped strawberries contains 3.3 grams of fiber. The fruit is also an excellent supply of vitamin C, manganese, magnesium, copper and potassium.
One medium sized avocado contains 11 grams of fiber. That is approximately 50 percent of your daily recommended intake. Avocados can be sliced on sandwiches, added to salads, or mashed with onions, tomatoes as well as spices for guacamole.
A small to medium sized banana provides you with about 3 grams of fiber. Bananas are also packed with potassium and high in healthy carbohydrates.
Vegetables High in Fiber
One cup of steamed broccoli provides 4.7 grams of fiber. In addition, broccoli is an excellent source of calcium, zinc, iron and several B vitamins. It is also high in vitamins A, K and C.
Lentils are loaded with protein and that makes them a fantastic substitute for meat. One cup of lentils contains 8 grams of fiber. Lentils help decrease blood glucose and cholesterol levels.
Artichokes are among the highest-fiber vegetables. One cup of cooked artichoke contains up to 10.3 grams of fiber. It is high in vitamin C and calcium, and an excellent supply of vitamin B6 and iron.
A cup of cooked spinach contains four grams of fiber, which is approximately 20 percent of your recommended intake of dietary fiber. Spinach is also high in potassium, phosphorus and calcium.
5. Green Peas
Peas are loaded with nutrients and fiber. One cup of green peas yields 8.8 grams of fiber. They are also a good supply of thiamin, folate, vitamin C and manganese.
A cup of chopped raw carrots contains 3.5 grams of fiber. Carrots are also high in vitamin A as well as other life supporting nutrients.
A one cup serving of green cabbage contains 5.8 grams of fiber. Cabbage is also a good source of vitamin c and beta carotene.
On an average,an individual’s daily diet should contain approximately twenty five to thirty grams of fiber. For example, a pear at breakfast (5g of fiber), an apple at lunch (5 grams), two bananas in the evening (8 grams) as well as one bowl serving of strawberries for dessert (7 grams of fiber) would make a perfect blend for a day’s intake of fiber.