There are countless benefits to a plant-rich diet, but the high fiber found in many plant foods is the most important of them all. “I always recommend eating naturally high-fiber foods, such as vegetables, over high-fiber foods, because most vegetables contain a mix of soluble and insoluble fiber, and both are beneficial,” McMurdy says. “Foods that are high in natural fiber are often also rich in vitamins, minerals, and powerful antioxidants.” Dietary supplements and foods with added fiber often contain highly processed or synthetic forms of fiber and often lack the same benefit. They should be seen more as supplements that fill a void. “
Sweet potatoes, sweet potatoes, purple potatoes, and even plain old white potatoes are good sources of fiber; one small potato with the skin on provides nearly 3 grams of fiber. This vegetable gets a bad rap for being the wrong size – french fries and french fries and so on. However, when potatoes are not fried in oil and brushed with salt, they offer a lot of goodness.
Different vegetables have different nutrients.
Vegetables of all colors are packed with vitamins, minerals, fiber, and phytonutrients. You can’t go wrong by adding more colorful produce to your plate. There are, however, vegetables with a higher nutrient content relative to their calories, making them exceptionally helpful for weight control and health.
Dark-colored vegetables. In general, the darker the color of the vegetable, the higher the fiber content. Carrots, beets, and broccoli are fiber-rich. Collard greens and Swiss chard have 4 grams of fiber per cup. Artichokes are among the highest-fiber veggies, at 10 grams for a medium-sized one.
Vegetables are a great source of dietary fiber.
There are innumerable benefits to following a plant-rich diet, but the high fiber found in many plant foods is chief among them. “I always recommend eating naturally fiber-rich foods like vegetables over fiber-added foods, because most vegetables contain a mix of soluble and insoluble fiber, both of which are beneficial,” says McMordie. “Foods that are naturally rich in fiber also often contain a bounty of vitamins, minerals, and powerful antioxidants. Supplements and foods with added fiber usually contain highly processed or synthetic forms of fiber, and many times lack the same benefits that whole food sources offer. They should be considered more of a supplement to fill in the gaps.”.
Sweet potatoes, red potatoes, purple potatoes and even the plain old white potato are all good sources of fiber; one small potato with skin can provide close to 3 grams of fiber.18 The veggie has a bad reputation for running in the wrong crowds—fries and chips, to name a few. However, when not fried in oil and slathered in salt, potatoes can provide many benefits.
Kaleigh McMordie, MCN, RDN, LD, is a registered dietitian in Lubbock, Texas specializing in intuitive eating and the non-diet approach.
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