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Fibre is an important building block of the human diet. Technically classified as a carbohydrate, The Nutrition Source online portal at The Harvard School of Health states that it’s essential for humans to consume at least 25–35 grams of fibre per day. This is because fibre offers several health benefits, such as aiding digestion, promoting weight loss, and lowering the risk of chronic illnesses, including heart disease. That’s why it’s vital to include fibre-rich foods in one’s daily diet.
Fibre can be derived from a host of foods. According to Harvard’s online portal The Nutrition Source, the most powerful sources of fibre are whole grains, fresh fruits, vegetables, legumes, and nuts. Broadly, there are two types of fibre—soluble fibre and insoluble fibre. Foods rich in insoluble fibre include apples, lentils, and chia seeds, while legumes and leafy green vegetables like kale contribute insoluble fibre to the body. Insoluble fibre is important as it boosts gut health and guards against conditions like acidity and constipation.
Check out 6 vegetables you can include in your diet to reap the benefits of fibre.
Artichoke
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Loaded with a staggering 9.58 grams of fibre per serving cup, artichokes are outstanding sources of insoluble fibre. That’s why people who frequently suffer from indigestion must increase their artichoke intake. The vegetable is also rife with antioxidants cynarin and silymarin, which per a research article entitled “Efficacy of artichoke leaf extract in non-alcoholic fatty liver disease: A pilot double-blind randomized controlled trial,” could potentially fortify liver health.
Beetroot
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Beetroots are nutritious root vegetables that comprise 2 grams of fibre per cup. A potent source of both soluble and insoluble fibre, beetroots are also teeming with nitrates. Nitrates help expand blood vessels, and as a result, could potentially aid in regulating blood pressure levels. This, in turn, could help lower the risk of cardiovascular ailments. Beetroots can be added to the diet in various ways in the form of dips, salads, fries, sandwich fillings, and more.
Broccoli
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The leafy green vegetable broccoli offers 5.14 grams of fibre per cup, making the vegetable rich in fibre content. Additionally, broccoli is also abundant in a plant compound known as sulforaphane; alongside fibre, this compound has been known to reduce the threat of chronic ailments like cancer. Broccoli is a versatile vegetable that can be enjoyed in numerous ways; make creamy broccoli soup or add chopped broccoli to your vegetable salad.
Brussel Sprouts
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Brussel sprouts are nourishing greens that hold nearly 4.06 grams of fibre per serving cup. They act as good sources of both soluble and insoluble fibre; thus, they offer the entire range of fibre-related health benefits, from regulating cholesterol to improving digestion. Brussel sprouts make a tasty and a filling side dish. They can also be roasted and seasoned with peppers, oil, and herbs to form an appetising Brussel sprouts dish.
Carrot
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Like beetroots, carrots are juicy root vegetables; they contribute approximately 3.08 grams of fibre per serving cup. Comprising chiefly soluble fibre, carrots help stabilise glucose and cholesterol levels. Additionally, carrots are an excellent source of plant compounds like carotenoids and lutein, which help boost immunity and enhance vision, respectively. Carrots can be consumed raw or as a part of dishes, such as salads, sandwiches, soups, and desserts.
Collard Greens
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Collard greens are packed with 7.6 grams of fibre for every single cup of serving. Similar to their leafy green cousins, broccoli, these vegetables serve as significant contributors of soluble fibre; their low-calorie nutritional makeup alongside their soluble fibre content, makes collard green excellent foods for weight loss and weight management purposes. They can be relished raw after washing them thoroughly; they also make good accompaniments with meat-heavy dishes.
