You may already consume high-fiber meals on a daily basis. Alternatively, you may discover that several of your favorite meals have excellent high-fiber substitutes. But how can you know whether you’re getting the required 28 grams of fiber per day? This high-fiber vegie and fruit list will help you figure out how much fiber you’re getting in your diet.
Cauliflower: Riced cauliflower is a low-carb substitute for starchy vegetables that may be used to make pizza crust or chips. It’s a fantastic method to get more fiber in your diet, but it might not bring you to the necessary 28 grams of fiber per day. That would entail consuming around 8.5 cups of cooked cauliflower on a daily basis.
Green peas: With 9 grams of fiber per cup, go for larger servings to increase your fiber intake. To meet the daily recommended fiber intake, you’ll need around 3 cups of green peas. Green peas are a tasty and nutritious source of iron, manganese, and vitamins A and C.
Carrots: Carrots are a root vegetable that are delicious, crisp, and packed with nutrients. It’s strong in vitamin K, B6, magnesium, and beta carotene, an antioxidant that your body converts to vitamin A. Toss carrots, chopped, into your next veggie-packed soup. One cup of raw carrots has 3.6 grams of fiber, or 2.8 grams per 100 grams.
Brussels sprouts: In a brussels sprout slaw, these tiny cabbages can be cooked, grilled, pan fried, or sliced raw. With 4 grams of fiber per cup, 7 cups of brussels sprouts are required to meet the daily fiber requirement.
Beets: The beet, often known as beetroot, is a root vegetable that is strong in folate, iron, copper, manganese, and potassium, among other minerals. Beets are also high in inorganic nitrates, which have been proven to offer a variety of health advantages, including blood pressure control and athletic performance. 3.8 grams of fiber per cup of raw beets (2.8 grams per 100 grams)
Artichoke: Artichokes are excellent on pizza, in a vegetable dip with spinach, or cooked to perfection. Can you eat four artichokes in one day, though?
Strawberries: Strawberries are a good source of vitamin C as well. Add a couple slices to your next salad for added taste and fiber. It’s possible you’ll need to supplement with other high-fiber meals or pills like Metamucil—it takes around 6 cups of strawberries to achieve the daily fiber recommendation of 28 grams.
Banana: Is it possible to consume nine bananas in one day? A medium-sized banana has 3 grams of fiber, making it one of the most adaptable fruits and a perennial favorite. Bananas are satisfying and a good source of fiber in any meal or snack.
Avocados: Avocados are widely loved for their rich, creamy flavor and healthful fats, whether in guacamole, on toast, or in salads. With 9 grams of fiber per medium-sized avocado, you’d need roughly three avocados to meet your daily fiber need.