Vegetables High in Fiber

Fiber is the indigestible content of plants that renders a lot of health benefits. Vegetables high in fiber have been reported to reduce the risk of many diseases like several types of cancer, obesity, high blood cholesterol and cardiovascular diseases. Foods high in fiber also help to reduce the risk of numerous gastrointestinal diseases. Consuming fiber in your daily diet improves the absorption of many minerals like calcium, magnesium and iron. Fiber helps to reduce the blood cholesterol and triglyceride levels. Stabilizes the glycemic levels and strengthens the immune system. High fiber foods help in weight management.

Types of Fibers
There are two types of fibers viz., insoluble and soluble fiber. Let us take a look at them:

Soluble Fiber
Soluble fibers are those fibers which dissolve or thicken in water and help to reduce the cholesterol levels. This greatly reduces the risk of cardiovascular diseases. The excess cholesterol in the body is excreted with bile acids and these acids are bonded with the soluble fiber. Thus, these bile acids get excreted from the body, thereby reducing the risk of cardiovascular diseases. Read more on foods high in soluble fiber.

Insoluble Fibers
Insoluble fibers bind water along with them and help in preventing constipation. Insoluble fibers in foods can help in prevention and treatment of diseases like hemorrhoids, diverticulosis and constipation. The insoluble fiber passes through the body collecting water like a sponge and makes the stool softer to reduce constipation. Beans, carrots and other vegetables are rich in fiber. For more information read on the following:

• High Fiber Fruits and Vegetables
• High Fiber Foods for Kids
• High Fiber Cereals

List of Vegetables High in Fiber
Here is a list of vegetables that are high in fiber:

• Avocado
• Beets (cooked)
• Green beets
• Broccoli
• Cabbage
• Carrots
• Cauliflower
• Brussels sprouts
• Coleslaw
• Sweet corn
• Green beans
• Celery
• Cooked Kale
• Raw onion
• Cooked peas
• Summer squash
• Sweet potato
• Potato
• Winter squash
• Zucchini
• Tomatoes
• Spinach
• Peppers

Read more on list of high fiber foods.

Vegetables High in Fiber

Vegetables	Serving Size	Fiber content (grams)
Avocado	1 medium	11.36
Broccoli	1 cup	4.5
Cooked beet	1 cup	2.85
Beet greens	1 cup	4.20
Cabbage	1 cup	4.20
Carrot	1 cup	5.22
Onion	1 cup	2.88
Potato	1 medium	4.80
Cooked spinach	1 cup	4.32
Summer squash	1 cup	2.52
Sweet potato	1 cup	5.94
Tomato	1 medium	1.00
Zucchini	1 cup	2.63

These are some of the vegetables that are high in fiber. Fresh vegetables are not only high in fiber, but also have a lot of nutritional value. These fresh vegetables are a rich source of vitamins and minerals. It is an established fact that foods high in fiber generally contain less amount of fats. This helps those who want to lose weight fast. Your daily diet must incorporate these vegetables high in fiber, to keep your digestive system smooth and to flush out the toxins from your body. These vegetables high in fiber help in colon cleansing as well.

This was all about vegetables high in fiber and health benefits associated with them.