Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
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September 21, 2023
Fiber is an essential part of a well-balanced diet. It keeps your digestive system working properly, preventing buildup from forming along your digestive tract. The cleansing properties of fiber promote a healthy balance in your gut’s microbiome, which is the community of microorganisms that live in the human digestive tract and help the body break down food and access the nutrients within. Because fiber is so important to digestion, getting enough can play an important role in weight loss.
In addition to its role in digestive health, fiber can promote an increased feeling of satiety for fewer calories than other types of carbohydrates. This means choosing foods with higher fiber content can make it easier to stick to your diet when working with reduced calories. When trying to eat healthy, vegetables that are high in fiber are a great snacking choice, and cooked fiber-rich vegetables make a great addition to any meal. But which vegetables have the most fiber? Below are some of the most delicious vegetables with a high fiber content.
Fiber per 100g: 4.1g
Brussels sprouts are one of the top high-fiber vegetables, with 4.1 grams per 100-gram serving. All of this fiber is packed into only 42 calories. In addition to their high fiber content, their protein content is also significant. Brussels sprouts contain almost as much protein as fiber, contributing to over 28% of their calories. Brussel sprouts boast a dense micronutrient profile and are an all-around healthy fibrous vegetable. They’re also rich in antioxidants that help to defend your body against free radicals. A particularly notable fact about Brussels sprouts is their high concentration of vitamin K which is over 90% of the average recommended daily value. Brussels sprouts get a bad reputation on television for being a vegetable that kids don't want to eat, but if you haven't tried them in a while... Give them a taste! You never know if your tastes have changed, and perhaps it's time for Brussels sprouts to make it back onto your plate and give you all of their high-fiber goodness.
Fiber per 100g: 3.3g
Broccoli is another high-fiber vegetable worth adding to your diet. With 3.3 grams of fiber per 100-gram serving and a comparable amount of protein, Broccoli has a macronutrient profile comparable to Brussels sprouts. Both are considered cruciferous vegetables, which tend to be high in fiber tend to be very filling. For vegetables like these, your stomach has to work much harder to break them down, which results in a feeling of fullness that lasts longer than other food choices. Broccoli stems tend to be a little harder for your stomach to break down than broccoli tops, but the florets are packed with nutrients like Vitamin K and Potassium.
Fiber per 100g: 2.0g
A one cup serving of butternut squash delivers over twenty percent of the average recommended daily intake of fiber. This type of squash has a unique combination of flavors that are both sweet and savory. Butternut squash has a high concentration of vitamin A, so they’re a superfood for your eyes, skin, and immune system.
Fiber per 100g: 4.1g
Fiber rich vegetables like kale that are dark green in color are generally considered to be superfoods. They are rich in nutrients and excellent for your digestive system. Kale is comparable to spinach but has a slightly different taste and texture.
Fiber per 100g: 7.9g
Lentils, peas, and beans are part of a group of fibrous vegetables called “pulses.” Lentils are yummy on their own because they have a slightly nutty taste, but they’re also an excellent pick as a primary ingredient in savory soups. Pulses tend to be particularly popular among vegetarians because they are a natural meat-free source of protein.
Fiber per 100g: 5.5g
Green peas are a sweet veggie like carrots, but they have a slightly lower sugar content. Like lentils, they pack a lot of protein. Peas are a great addition to a variety of prepared dishes or pasta salads because of their unique texture and flavor. People almost always eat cooked peas, but make it a point to try raw green peas right out of the pod if you never have. They’re one of the tastiest fiber rich vegetables for snacking.
Fiber per 100g: 7.0g
Chickpeas are ultra-nutritious because of their high fiber content, and they have a slightly greater protein content. The most common way to prepare chickpeas is boiling them. They are one of the few boiled vegetables that don’t need to be hot to be tasty. They taste great cold or at room temperature. Chickpeas are the base ingredient in hummus, so you can double your intake of fiber rich vegetables by using hummus as your go-to dip for raw veggies.
Fiber per 100g: 7.0g
Of all of the pulse veggies, lima beans are among the healthiest. In addition to offering 4.5 grams of fiber, each half cup serving also contains 5.8 grams of protein. Another great benefit of lima beans is their high content of essential minerals that people often struggle to get enough of in their regular diet such as iron, magnesium, and selenium.
Fiber per 100g: 2.8g
If you want to have veggies high in fiber as a quick snack, carrots are a fantastic choice. They’re an easy snack to pack, and they’re great on their own or with a dip. They have a really unique crunch and texture, so munching on them makes for a highly satisfying snacking experience. Carrots are one of the sweetest vegetables, so carrots have about twice as much sugar as a lot of other fibrous vegetables such as broccoli. If you really want to nibble on something sweet, however, a carrot is a far better choice than most sweet treats.
Planning out your meals with meal planning tools from Prospre can help you meet your individual fiber needs consistently. Prospre gives you a game plan to hit target requirements and a convenient monitoring tool to help you stay on track. Start using Prospre today so you can make progress towards better nutrition and wellness.
