Fiber, despite its common connection with visits to the bathroom, is a serious nutritional supplement. Aside from the health advantages of having a well-functioning intestine, a high-fiber diet may also lower the risk of stroke, hypertension, and heart disease. Unfortunately, fiber consumption in the United States is presently at an all-time low, with fewer than three percent of the population achieving the recommended daily allowance.
Fiber, despite its common connection with visits to the bathroom, is a serious nutritional supplement. Aside from the health advantages of having a well-functioning intestine, a high-fiber diet may also lower the risk of stroke, hypertension, and heart disease. Unfortunately, fiber consumption in the United States is presently at an all-time low, with fewer than three percent of the population achieving the recommended daily allowance.
What is the benefit of fiber?
When it comes to fiber, it is something that the body requires but never digests — in fact, it stays almost unchanged from plate to toilet. It is available in two forms: soluble and insoluble, and the majority of plant-based meals include a combination of the two. The digestion of soluble fiber is slowed by the presence of gel in the stomach, which helps to decrease cholesterol and blood glucose levels. Insoluble fiber, on the other hand, stays intact all the way to the colon, making waste heavier and softer, allowing it to slide more readily down the intestines and into the colon. However, regardless of these distinctions, neither kind of fiber is ever absorbed by the human body.
Constipation is a common result of not getting enough fiber in your diet on a regular basis, which may make going to the toilet unpleasant and uncomfortable — thus the phrase "backed up." Eat too little fiber and you may find it difficult to maintain control over your blood sugar and appetite. This is because fiber helps to regulate the pace of digestion and adds to fullness (aka feeling full). However, there is such a thing as too much of a good thing. When you consume too much fiber, it might cause food to pass through the intestines too rapidly, resulting in fewer minerals being absorbed from the meal. When fiber consumption is drastically increased over an extended period of time, it may cause uncomfortable gas, bloating, and cramps.
So, what exactly is the magic number? According to the Institute of Medicine, males under the age of 50 should take around 38 grams of fiber each day, while women should ingest 25 grams. The reduced food intake of adults over the age of 50 results in a lower fiber need (30 grams for men and 21 grams for women). As an example, a young guy should consume the same amount of fiber contained in 15 pieces of whole-wheat bread per day, according to the Department of Health and Human Services.
But don't be alarmed! Contrary to popular belief, whole grains are not the most nutritious source of fiber available today. Continue reading to learn about some of our favorite high fiber vegetables, as well as a delicious dish to help you put them on the table.
The Most Delicious High-Fiber Vegetables
Please keep in mind that the quantity of fiber in these meals might vary significantly depending on whether they are consumed raw or cooked.
1. Artichokes
- Artichokes have a high fiber content, with 10.3 grams per medium vegetable when cooked.
- Roasted Artichokes for Two is the go-to recipe.
- Artichokes are a strangely underutilized vegetable in most people's kitchens, despite the fact that they contain more fiber per serving than any other vegetable (maybe because they seem a little... spiky). Try this basic dish using lime, garlic, and black pepper to see how creative you can be.
2. Cooked peas
- Cooked peas have 8.8 grams of fiber per cup.
- This is my go-to dish: Scallops on Minted Pea Purée with Prosciutto, which comes together in no time and is packed with protein, omega-3s, and fiber. This recipe comes together in no time and is packed with protein, omega-3s, and fiber.
3. Broccoli
- Broccoli has 5.1 grams of fiber per cup when it is cooked.
- Paleo Broccoli Fritters are a go-to recipe.
- This recipe, which is suitable for cavemen, is rather straightforward. All you have to do to create these fritters is mix onions and garlic with broccoli, eggs, and almond meal. You'll be shocked at how much broccoli they consume in a single sitting after they've arrived at the table.
4. Brussels Sprouts
- Brussels Sprouts (also known as Brussels Sprouts) are a kind of sprout that grows in the Brussels Sprouts family.
- 4.1 grams of fiber per cup of boiling water
- The go-to recipe is Hoisin Glazed Brussels Sprouts, which you can find here.
- Take a bite out of this Asian take on an old favorite - the flavors of ginger, sesame, and peanut will have you reaching for another helping (and maybe thirds).
