The importance of fiber cannot be ignored. Fibers pass through your stomach undigested and then into your colon, where it nourishes beneficial gut bacteria, resulting in various health benefits.
Weight loss, blood sugar control, and constipation may be aided by certain forms of fiber. Now, what exactly is fiber?
Fiber is a carbohydrate that our body is not able to process. When you eat dietary fiber, you can get the following benefits:
- It helps in cholesterol reduction. When fiber is present in the digestive tract of your body, it can help the body in absorbing less cholesterol. This is especially true if you use statins (cholesterol-lowering drugs) and fiber supplements like psyllium fiber.
- It advises on how to maintain a healthy weight. There is less presence of calories, in the veggies that are rich in fiber.
- It Increases the size of the digestive system. People who mostly suffer from constipation may benefit from adding fiber to their diet. The intestine is therefore stimulated by this.
On the whole, fiber has many health benefits. Therefore it’s crucial to introduce fiber-rich foods gradually over a few days to avoid unpleasant side effects like bloating and gas.
Today in this article we will be knowing about various fiber-rich vegetables that are available in Indian markets. So here we go!
14 High Fiber-Rich Vegetables List in India
|SR. NO.||FOOD ITEMS||FIBER CONTENT|
|1.||Carrot||2.8 grams per 100 grams.|
|2.||Broccoli||2.6 grams per 100 grams.|
|3.||Beetroots||2.8 grams per 100 grams.|
|4.||Sweet potatoes||2.5 grams per 100 grams.|
|5.||Parsnips||6.5 grams per cup.|
|6.||Kale||2 grams in 100 grams.|
|7.||Spinach||4 grams of fiber per cup.|
|8.||Potatoes||2.2 grams per 100 grams.|
|9.||Turnips||1.8 grams per 100 grams.|
|10.||Rutabaga||2.3 grams per 100 grams.|
|11.||Brinjal||3 grams per 100 grams.|
|12.||Cabbage||2.2 grams per cup.|
|13.||Cauliflower||2 grams per 100 grams.|
|14.||Tomatoes||2 grams per 100 grams.|
The most common type of soluble fiber in carrots is Pectin. By slowing the digestion of sugar and starch, soluble fiber can help to reduce blood sugar levels.
They may help nourish the good bacteria in your gut, resulting in better health and lowering the risk of disease. Moreover, there are certain soluble fibers that can reduce cholesterol absorption from the digestive tract, leading to a decrease in blood cholesterol levels.
Carrots are also high in cellulose, hemicellulose, and lignin, which are all insoluble fibers. Insoluble fiber can help you avoid constipation and keep your bowel movements regular. So start adding carrots to your diet plan. 2.8 grams of fiber is present per 100 grams.
Due to its cruciferous nature, it belongs to the Brassica genus of plants, which also includes cauliflower, cabbage, and kale. This vegetable is high in nutrients and fiber.
It is also high in antioxidants and cancer-fighting minerals, as well as vitamin C, vitamin K, folate, vitamin B, potassium, iron, and manganese.
There is no denying fact that broccoli is rich in protein in comparison to other vegetables. Talking about its fiber content, 2.4 grams of fiber is present per cup, or 2.6 grams per 100 grams.
3. Beetroots (Chukandar)
Beetroots often known as beets are colorful and adaptable vegetables. Their earthy flavor and scent are well-known.
Beets are high in important vitamins, minerals, and some plant compounds, many of which have therapeutic benefits in addition to adding a splash of color to your meal.
It is a root vegetable that has a high amount of folate, iron, copper, manganese, and potassium, among other nutrients.
Beets are also high in inorganic nitrates, which have been found to offer a variety of health benefits, including blood pressure control and also improved athletic performance.
Your cardiovascular system, as well as your digestive system, will be benefited from it. They can be a fantastic supplement to a balanced diet, and also helps in reducing inflammation, perhaps delaying cancer cell growth. They are fantastic in salads, side dishes, smoothies, and juices. 2.8 grams of fiber is present in 100 grams.
4. Sweet potatoes
Sweet potatoes are grown all over the world. They are high in vitamins, minerals, antioxidants, and fiber and come in a variety of sizes and colors, including orange, white, and purple.
Sweet potatoes are a popular tuber that is filling and has a delicious sweet flavor. It contains a lot of beta-carotene, vitamin B, and minerals. You can use sweet potatoes as a bread alternative or as a nachos basis.
It is estimated that a medium-boiled sweet potato (without skin) contains 3.8 grams of fiber or 2.5 grams per 100 grams. Sweet potatoes have both soluble as well as in soluble fibers.
Neither type can be digested by your body. Fiber present in it remains in your digestive tract and provides lots of gut-related health benefits.
They are a tasty root vegetable that has been farmed and enjoyed for thousands of years all throughout the world. Parsnips have long, cream-colored tuberous roots with a sweet and somewhat nutty flavor.
Parsnips are extremely nutritious and have been linked to a variety of health advantages in addition to adding a unique flavor to your dishes. Both soluble and insoluble fiber are abundant in parsnips.
Fiber is found in 6.5 grams per cup (133 grams), or 26% of your daily fiber requirements. Fiber passes undigested through your gastrointestinal tract, aiding digestion and improving digestive health. Therefore start eating parsnips.
A cup of kale can benefit your health in a variety of ways. Kale helps on boosting immunity due to the presence of carotenoids which also protect cells against DNA damage and oxidative stress.
Damage to DNA can raise your risk of chronic diseases like diabetes and some malignancies over time. Kale includes potassium, calcium, and magnesium, which serve to counteract the effects of sodium, which can cause hypertension. If you are lactose intolerant, kale provides 10% of your daily calcium need.
Calcium is an important nutrient connected to bone mineral density. Although 2.6 grams of fiber may not seem like a lot, it adds up quickly when making a green lunch.
You are more likely to acquire at least 8 to 10 grams of fiber when you use kale as a salad foundation, whether steamed, sautéed, or nuked. On the whole, almost 2 grams of fiber are present in 100 grams of kale.
Thinking about spinach, the first thing that might come to your mind would be the mushy leaves that the Popeye character eats.
However, the truth is that spinach is nutrient-dense lettuce that may be used in a variety of ways. Spinach has numerous nutritional benefits, including a high fiber content.
Cooked spinach contains 4 grams of fiber per cup. Don’t just think about the mushy stuff Popeye loved when thinking of ways to add spinach to your diet and enhance fiber consumption.
Spinach is an unexpectedly tasty addition to a smoothie. It is also delicious in an omelet or as part of a salad with cranberries and walnuts.
If you prefer sauteed spinach, try sauteing it in olive oil with a little salt, pepper, and garlic for a tasty side dish.
These are tubers that grow underground on the roots of the Solanum tuberosum potato plant. Potatoes originated in South America and were transported to Europe in the 16th century, where they are today farmed in countless variations all over the world.
They are commonly served as a side dish or snack and can be boiled, baked, or fried. In India, potatoes are almost present in all dishes.
Some of the common food items made up of potatoes are french fries, potato chips, and potato flour. Despite the fact that potatoes are not a high-fiber food, frequent consumption of them may provide a considerable supply of fiber.
The skin, which accounts for 1–2% of the potato, has the highest fiber content. In fact, dried skins contain roughly 52% fiber.
Pectin, cellulose, and hemicellulose are all insoluble fibers that are found in potatoes. In 100 grams of potatoes, 2.2 grams of fiber is present.
9. Turnips (Shalgam)
These are purple-topped vegetables with a creamy white base. This popular staple meal is frequently associated with root vegetables such as potato and beetroot.
The turnip on the other hand is a cousin of broccoli, brussels sprouts, and kale. Turnips, like other cruciferous vegetables, are high in nutrients and low in calories.
You can find turnips in almost all the supermarkets in India. 1.8 grams of fiber is present in 100 grams of turnip.
This is a root vegetable that belongs to the Brassica genus of plants, which includes cruciferous vegetables. It is spherical and brownish-white in appearance, and it resembles a turnip.
It is usually described as a hybrid between a turnip and a cabbage. Rutabagas can help you lose weight if you include them in your diet.
This root vegetable is high in fiber and takes a long time to digest, so you’ll feel fuller for longer. This could help to reduce overeating and, as a result, weight gain.
Furthermore, a high-fiber diet is linked to a wider variety of gut flora. This link has been found to be crucial in reducing long-term weight gain in recent research.
Finally, nutrient-dense, low-calorie foods like rutabagas may be used to replace unhealthy diets heavy in calories, fat, and sugar.
As a result, rutabagas may help you maintain a healthy weight. 2.3 grams of fiber is present in 100 grams of Rutabaga.
They are also known as eggplants and are nightshade plants that are utilized in a variety of dishes all over the world.
Brinjal is found in different sizes and colors. While deep purple brinjal is the most frequent, it can also be red, green, or even black.
In addition to adding a unique texture and mild flavor to dishes, brinjal has a number of health benefits. Brinjal is a high-fiber, low-calorie meal that’s packed with nutrients and has a long list of possible health advantages.
Brinjals are a delicious addition to any healthy diet, helping with everything from heart disease prevention to blood sugar control and weight loss. Talking about their fiber content, in 100 grams 3 grams of fiber is present.
Cruciferous veggies like cabbage are a wonderful place to start if you are looking to enhance your diet. Cabbage is high in folate, vitamins C and vitamin K, as well as other antioxidants, and contains small levels of potassium, vitamin B-6, manganese, and soluble and insoluble fiber.
While fiber isn’t digested, it does provide some advantages, such as making you feel fuller so you eat less and lowering your chances of constipation, high cholesterol, heart disease, and diabetes.
A 1-cup serving of chopped cabbage has 2.2 grams of fiber or about 9% of the daily fiber requirement of 25 grams.
It is a cruciferous vegetable that resembles its relative, broccoli, in appearance. Cauliflower is available in a number of colors, including white, orange, purple, and green.
The flavor is mild, mildly sweet, and a little nutty, regardless of color. Glucosinolates are types of compounds found in cauliflower.
These ingredients are broken down into compounds that may help prevent cancer by protecting cells from harm and having anti-inflammatory, antiviral, and antibacterial actions as you chew and digest them.
Cauliflower can be easily found in Indian markets. Talking about its fiber content, In 100 grams, 2 grams of fiber is present.
These are well-liked for a variety of reasons. They are not only liked because of their juicy content but also due to their easy additions to soups, pasta, and salads. Moreover, tomatoes are also high in nutrients.
Tomatoes are high in fiber, antioxidants, vitamins, and water, making them an excellent addition to a health-promoting diet.
Most women should consume 21 to 25 grams of fiber per day, with their requirements decreasing after the age of 50.
Men should consume 38 grams of fiber per day until they reach the age of 50, then 30 grams per day after that. So, while tomatoes aren’t especially high in fiber, they do supply significant amounts.
Try incorporating more natural plant foods into your diet if you want to increase your fiber consumption for benefits like improved digestion, balanced blood sugar levels, or hunger management.
For breakfast, instead of eggs and white toast, try whole-grain toast with tomatoes in your eggs. Choose whole-wheat pasta instead of egg noodles, and brown or wild rice instead of white rice.
Tomatoes go well with these healthy grains and can also be used to add fiber to other meals. In 100 grams of tomatoes, 2 grams of fiber is present.
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