Many people looking to improve their health try to boost fibre intake by eating more vegetables.
But while all veggies offer health benefits, not all are particularly high in fibre.
You can eat loads of salads and vegetables and still fall short of your recommended daily fibre intake.
So, which vegetables pack the biggest fibre punch? Here’s what you need to know:
What is fibre and how much am I supposed to be getting?
Fibre, or dietary fibre, refers to the parts of plant foods that our bodies cannot digest or absorb.
It passes mostly unchanged through our stomach and intestines, then gets removed from the body through our stool.
There are two types of fibre which have different functions and health benefits: soluble and insoluble.
Soluble fibre dissolves in water and can help lower blood cholesterol levels. Food sources include fruit, vegetables and legumes.
Insoluble fibre adds bulk to the stool which helps move food through the bowels. Food sources include nuts, seeds and wholegrains.
Both types are beneficial. Australia’s healthy eating guidelines recommend women consume 25 grams of fibre a day and men consume 30 grams a day.
However, research shows most people do not eat enough fibre. Most adults get about 21 grams a day.
FOUR BIG REASONS TO INCREASE FIBRE
Boosting fibre intake is a manageable and effective way to improve your overall health.
Making small changes to eat more fibrous vegetables can lead to:
- Better digestion
Fibre helps maintain regular bowel movements and can alleviate constipation. - Better heart health
Increasing soluble fibre (by eating foods such as fruit and vegetables) can help lower cholesterol levels, which can reduce your risk of heart disease. - Weight management
High-fibre foods are filling, which can help people feel fuller for longer and prevent overeating. - Reducing diabetes risk and boosting wellbeing
Fibre-rich diets are linked to a reduced risk of chronic conditions such as type 2 diabetes and colorectal cancer.
Recent research published in prestigious medical journal The Lancet provided some eye-opening stats on why fibre matters.
The researchers, who combined evidence from clinical trials, found people who ate 25-29 grams of fibre per day had a 15-30 per cent lower risk of life-threatening conditions like heart disease, stroke, high blood pressure, and type 2 diabetes compared to those who consumed fewer than 15 grams of fibre per day.
SO WHICH VEGETABLES ARE HIGHEST IN FIBRE?
Vegetables are excellent sources of both soluble and insoluble fibre, along with essential vitamins, minerals, and antioxidants.
The following veggies are some of the highest in fibre: green peas, avocado, artichokes, parsnips, brussels sprouts, kale, sweet potatoes, beetroot, carrots, broccoli and pumpkin.
WHICH VEGETABLES ARE LOW IN FIBRE?
Comparatively lower fibre veggies include: asparagus, spinach (raw), cauliflower, mushrooms, capsicum, tomato, lettuce and cucumber.
These vegetables have lots of health benefits. But if meeting a fibre goal is your aim, then don’t forget to complement these veggies with other higher-fibre ones too.
DOES IT MATTER HOW I PREPARE OR COOK THE VEGETABLES?
Yes. The way we prepare vegetables can impact their fibre content, as cooking can cause structural changes in the dietary fibre components.
Some research has shown pressure cooking reduces fibre levels.
Source: Theconversation.com.au
