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high fiber vegetable benefits lists

Avocados

Total Dietary Fiber: 10.5 grams per cup (sliced)

Notable Nutrients: Vitamin C, Vitamin E, Vitamin B6, Folate, Vitamin K, Potassium

The fiber content of avocados varies depending on the type. There is a difference in fiber content and makeup between the between the bright green, smooth skinned avocados (Florida avocados) and the smaller darker and dimpled variety (California avocados). Florida avocados have significantly more insoluble fiber than California avocados. In addition to the fiber, avocados are packed with healthy fats that help to lower cholesterol and reduce the risk of heart disease. Start incorporating fresh avocado into your diet with some of these avocado recipes.

Asian Pears

Total Dietary Fiber: 9.9 grams of fiber per medium fruit, skin on.

Notable Nutrients: Vitamin C, Vitamin K, Omega 6 fatty acids, Potassium

Crisp, sweet, and delicious, Asian Pears contain high levels of fiber, but also is rich in Omega-6 fatty acids (149 mg per serving) associated with healthy cells, brain and nerve function.(1) The American Heart Association recommends at least 5%-10% of food calories come from Omega 6 fatty acid foods

Berries

Raspberry Total Dietary Fiber: 8 grams of fiber per cup

Raspberry Notable Nutrients: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folate, Total

Blackberry Dietary Fiber: 7.6 grams of fiber per cup

Blackberry Notable Nutrients: Vitamin C, Vitamin K, Omega 6 fatty acids, Potassium, Magnesium, Potassium, Manganese

Blackberries are high in Vitamin K that is associated with boosting of bone density, while the raspberry’s high manganese levels help to support healthy bones, skin, and blood sugar levels. All of these benefits, in addition to providing a great tasting way to add fiber to your diet. Try my easy Blackberry Sorbet recipe; frozen raspberries, or a combination of the two would work well too.