Top 10 fibre-rich vegetables: Your digestive health allies!

What is dietary fibre?

Fibers are non-digestible carbohydrates found in plant-based foods. There are two types:

Soluble fiber: dissolves in water, forming a viscous gel that slows digestion.

Insoluble fibers: these do not dissolve, but increase stool volume, thus promoting good intestinal transit.

Why eat fibre-rich vegetables?

• Improved intestinal transit
• Lower LDL cholesterol
• Improved satiety, helps control weight
• Regulation of blood sugar levels
• Prevention of certain chronic diseases

ANSES recommends a daily intake of 0.8 to 1 oz (25 to 30 grams) of fiber for adults.

Top 10 high-fiber vegetables

Here is a list of vegetables classified by their fiber content per 3.5 oz (100 grams) (average values):

1. Artichoke - 0.1 oz/5.4 grams - 5.4% fiber

Rich in soluble fiber, notably inulin, it promotes good digestion and supports intestinal flora.

2. Peas - 0.1 oz/5.1 grams - 5.1% fiber

They are an excellent source of fiber and also rich in vegetable protein.

3. Cooked spinach - 0.14 oz/4.1 grams - 4.1% fiber

As well as being a source of iron, spinach is rich in insoluble fiber.

4. Brussels sprouts - 0.13 oz/3.8 grams - 3.8% fiber

Excellent for transit, they are also rich in antioxidants.

5. Green beans - 0.11 oz/3.4 grams - 3.4% fiber

Easy to incorporate into meals, they contribute to the daily fiber intake.

6. Broccoli - 0.1 oz/3.1 grams - 3.1% fiber

This cruciferous vegetable is a real health ally, rich in fiber and vitamin C.

7. Raw carrots - 0.09 oz/2.8 grams - 2.8% fiber

Convenient as a snack or grated, they are a good source of fiber and beta-carotene.

8. Leek (cooked, white part) - 0.08 oz/2.5 grams - 2.5% fiber

Leeks contain inulin, a prebiotic fiber beneficial to the intestinal flora.

9. Cooked beet - 0.09 oz/2.6 grams - 2.6% fiber

It improves digestion and has interesting antioxidant properties.

10. Zucchini - 0.04 oz/1.3 grams - 1.3% fiber

Less rich in fiber than the others, it remains a good addition to a balanced diet.

Tips for increasing your fibre intake

• Include at least 3 different vegetables a day in your meals.
• Choose whole vegetables rather than juices (loss of fiber).
• Add pulses (lentils, chickpeas) to your salads or hot dishes.
• Alternate raw and cooked vegetables to vary the types of fiber consumed.

To conclude

Increasing your intake of fiber-rich vegetables is a simple, natural and effective strategy for improving digestive and overall health. Adopt a varied, colorful and balanced diet to take full advantage of the benefits of these superfoods! :)

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Sources :

Harvard T.H. Chan School of Public Health. Fiber. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber

Mayo Clinic. Dietary fiber: Essential for a healthy diet. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

ANSES (Agence nationale de sécurité sanitaire).Recommended nutritional intake. https://www.anses.fr/fr/content/les-apports-nutritionnels-conseillés-anc

USDA FoodData Central. Artichokes, raw. https://fdc.nal.usda.gov