Who knew adding fiber could be this easy?
Fiber ultimately aids digestion and helps you go to the bathroom more regularly.
What Is Dietary Fiber?
Fiber is a pop in of carbohydrate that helps aid digestion and regulate bowel habits.
Daily Fiber Requirements
Fiber breaks down into two types: soluble fiber and insoluble fiber.
Soluble fiber attracts water and turns into gel, slowing down digestion.
Keep reading for some of the best options to add to your kitchen supply.
Carrots
Did you know that a serving of boiled carrots contains more fiber than raw carrots?
Just like cauliflower, eggplant has about two grams of fiber per cup.
These crunchy little green veggies have over four grams of fiber per serving, which is about one cup.
Artichokes
When artichokes are in season, theyre one of the most delicious vegetables to enjoy.
And since theyre naturally so flavorful, you dont need to do much other thancook or steam them.
Artichokes have about 5 grams of fiber per serving and are also rich in calcium.
Spinach
If Popeye taught us anything, its that spinach can make us grow big and strong.
Peas
Theres a reason why peas are usually one of the first vegetables we introduce to babies.
Recommended daily value: 36%
Squash
Squash is full of fiber.
It makes a great base for veggie burgers, and it whips up into a delicious soup, too.
They’re also a delicious and nutritious source of fiber.
One cup of cubed gourds has 1.75 grams of fiber.
Recommended daily value: 7%
Turnips
Turnips benefits abound.
They’re full of flavor and fiberas well as other key vitamins and minerals.
One large turnip contains 3.29 grams of fiber and even some protein (1.65 grams).
Sweeten them up withglazed pork chops and carrotsfor dinner or glaze the turnips themselves in brown sugar for dessert.
Recommended daily value: 13.16%
Bell Peppers
Bell peppers are packed with fiber.
Bell peppers pair well with pasta or even fish tacos.
Recommended daily value: 13.76%
Radishes
Radishes are a source of fiber, too.
Recommended daily value: 4.08%
What About Fiber Supplements?
Getting fiber from your diet instead of supplements is best.
However, a fiber deficiency can be uncomfortable and even dangerous.
In the best-case scenario, a fiber deficiency can cause bloating and constipation.
Fiber supplements can help you meet your daily fiber needs and keep deficiency symptoms at bay.
Spence, C. “An American Fiber Crisis.”
“Dietary Fiber.”
“Soluble vs. insoluble fiber.”
UCSF Health.Patient Education: Increasing Fiber Intake.
Accessed May 8, 2023.
USDA FoodData Central.Carrots, raw.
Accessed May 8, 2023.
USDA FoodData Central.Carrots, cooked, boiled, drained, without salt.
Accessed May 8, 2023.
USDA FoodData Central.Broccoli, cooked, boiled, drained, with salt.
Accessed May 8, 2023.
USDA FoodData Central.Cauliflower, cooked, boiled, drained, with salt.
Accessed May 8, 2023.
USDA FoodData Central.Eggplant, cooked, boiled, drained, with salt.
Accessed May 8, 2023.
USDA FoodData Central.Chard, swiss, cooked, boiled, drained, with salt.
Accessed May 8, 2023.
USDA FoodData Central.Brussels sprouts, cooked, boiled, drained, with salt.
Accessed May 8, 2023.
USDA FoodData Central.Beets, cooked, boiled, drained.
Accessed May 8, 2023.
USDA FoodData Central.Spinach, cooked, boiled, drained, with salt.
Accessed May 8, 2023.
USDA FoodData Central.Peas, green, cooked, boiled, drained, with salt.
Accessed May 8, 2023.
“Squash, winter, butternut, cooked, baked, without salt.”
U.S. Department of Agriculture.
“Gourd, white-flowered (calabash), cooked, boiled, drained, without salt.”
U.S. Department of Agriculture.
“Turnips, raw.”
U.S. Department of Agriculture.
“Peppers, sweet, red, raw.”
U.S. Department of Agriculture.
“Radishes, raw.”
U.S. Department of Agriculture.
“BABY BOK CHOY.”
U.S. Department of Agriculture.
“Mushrooms, white, cooked, boiled, drained, without salt.”
U.S. Department of Agriculture.
