Top Five Veggies for Getting Your Fiber
While fiber is often mentioned in the nutrition world, not everyone knows what exactly it does for our bodies.
Fiber is naturally in the foods we eat and helps our digestive system. There are two types of fiber, soluble and insoluble. Soluble fiber sources dissolve in water. They help slow digestion, allowing your body to absorb all the wonderful nutrients it needs.
Insoluble fiber stays in its own form – it does not break down in the body. Because of that, this fiber type can help add bulk to your stools so you “stay regular.” Research is showing that insoluble fiber is also rich in good bacteria that help the gut do its work.
Read more: What Do Loose Poops Mean?
Both types of fiber are needed for proper digestion. Daily fiber recommendations are 25 grams for women and 38 grams for men. Many people are not getting the proper amount of fiber needed to maintain good digestion. So where do you start? How about with vegetables! The Avera dietitians recommended the top five vegetables to get in your diet to help increase your fiber intake.
Cruciferous Vegetables
All these wonderful cruciferous veggies are top of the list. Broccoli, cauliflower, cabbage, Brussels sprouts, kale, arugula, bok choy, kohlrabi radishes and turnips are all great examples of cruciferous vegetables and are packed with fiber. They average about 2-5 grams of fiber per cup of raw. With a couple of cups of these and you are a quarter of the way there for the day.
Sweet Potatoes
Their reputation of needing to be even sweeter by adding sugar or syrup is false. They are absolutely delicious on their own. More importantly, one sweet potato with skin gives you about 7 grams of fiber. You can roast them in the oven – cut up on a pan, sprinkle a little healthy oil and some salt and pepper, and you’re set. Try them with rosemary, too. Bake for 20-30 minutes at 400 degrees.
Asparagus
Asparagus is an easy-to-eat vegetable that's also tasty. Asparagus can help increase urine output. This is especially helpful for people with inflammation and edema, accumulation of fluids or urinary tract infections.
Artichokes
Artichokes are not a vegetable we typically think about eating except in dips. They are somewhat simple to cook though, and are at the top of the list for fiber. Each medium-sized artichoke has about 7 grams of fiber. They are full of antioxidants and a good source of iron.
Root Vegetables
Finally, we should look to the ground and realize root vegetables are great sources of fiber. Root vegetables can be very grounding and warming and great in soups. Vegetables such as parsnips, beets, squash and rutabaga are all great examples of root vegetables.
These vegetables are higher in complex carbohydrates. Eating more root vegetables and fewer simple sugars can help balance blood sugars. They are packed with vitamins and can help heal the body in many ways. They carry plenty of that all-important fiber we need.
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