High Fiber Fruits and Vegetables

Food & Nutrition Mia Garnsey

Broccoli

Broccoli is a type of vegetable of the mustard family, which contains a lot of other essential nutrients, such as fiber, potassium, manganese, iron, vitamin C, vitamin K, B vitamins, and folate. They are also rich in cancer-fighting antioxidants.

A 100-gram serving of broccoli contains about 2.6 grams of fiber. [14]

Brussels Sprouts

Brussel sprouts are a green cabbage native to Belgium. This vegetable is related to broccoli and contains many nutrients in addition to fiber. 3.7 grams of fiber can be gotten from a 100-gram serving of Brussels sprouts. [15]

Conclusion

Fiber is an important food type that contains a lot of useful nutrients. It can help with digestion, weight loss and reduce blood sugar levels. The Academy of Nutrition and Dietetics recommends taking 14 grams of fiber for every 1,000 calories consumed but most people take much lower than this.

Reference:

[1] https://academic.oup.com/nutritionreviews/article/67/4/188/1901012

[2] https://jandonline.org/article/S2212-2672(15)01386-6/fulltext

[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5883628/

[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5731843/

[5] https://www.nutrition.org.uk/healthyliving/basics/fibre.html

[6] https://fdc.nal.usda.gov/fdc-app.html#/food-details/786651/nutrients

[7] https://fdc.nal.usda.gov/fdc-app.html#/food-details/786631/nutrients

[8] https://fdc.nal.usda.gov/fdc-app.html#/food-details/787522/nutrients

[9] https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/nutrients

[10] https://fdc.nal.usda.gov/fdc-app.html#/food-details/786652/nutrients

[11] https://fdc.nal.usda.gov/fdc-app.html#/food-details/786790/nutrients

[12] https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/nutrients

[13] https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/nutrients

[14] https://fdc.nal.usda.gov/fdc-app.html#/food-details/787465/nutrients

[15] https://fdc.nal.usda.gov/fdc-app.html#/food-details/787779/nutrients

Mia Garnsey April 16, 2021

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