Some vegetables are pretty low in fibre. So which veggies are high-fibre heroes?
- Written by: Lauren Ball, Professor of Community Health and Wellbeing, The University of Queensland
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[1].
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[2]. Food sources include nuts, seeds and wholegrains.
Both types are beneficial.
Australia’s healthy eating guidelines recommend[3] women consume 25 grams of fibre a day and men consume 30 grams a day.
However, research[4] shows most people do not eat enough fibre. Most adults get about 21 grams[5] a day.
4 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:
1. Better digestion
Fibre helps maintain regular bowel movements and can alleviate constipation[6].
2. 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[7].
3. Weight management
High-fibre foods are filling, which can help people feel fuller for longer and prevent overeating[8].
4. Reducing diabetes risk and boosting wellbeing
Fibre-rich diets are linked to a reduced risk of chronic conditions such as type 2 diabetes[9] and colorectal cancer[10].
Recent research[11] 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% 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[13] in fibre:
- green peas
- avocado
- artichokes
- parsnips
- brussels sprouts
- kale
- sweet potatoes
- beetroot
- carrots
- broccoli
- pumpkin
Which vegetables are low in fibre?
Comparatively lower fibre veggies include:
- asparagus
- spinach (raw)
- cauliflower
- mushrooms
- capsicum
- tomato
- lettuce
- 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[15] can impact their fibre content, as cooking can cause structural changes in the dietary fibre components.
Some research[16] has shown pressure cooking reduces fibre levels more greatly than roasting or microwave cooking.
For optimal health, it’s important to include a mix of both cooked and raw vegetables in your diet.
It’s worth noting that juicing removes most of the fibre from vegetables, leaving mostly sugars and water.
For improved fibre intake, it’s better to eat whole vegetables rather than relying on juices.
What about other, non-vegetable sources of fibre?
To meet your fibre recommendations each day, you can chose from a variety of fibre-rich foods (not only vegetables) including:
- legumes and pulses (such as kidney beans and chickpeas)
- wholegrain flour and bread
- fruits
- wholegrains (such oats, brown rice, quinoa, barley)
- nuts and seeds (such as flaxseeds and chia seeds)
A fibre-rich day that meets a recommended 30 grams would include:
- breakfast: 1⁄2 cup of rolled oats with milk and 1⁄2 cup of berries = about 6 grams of fibre
- snack: one banana = about 2 grams
- lunch: two cups of salad vegetables, 1⁄2 cup of four-bean mix, and canned tuna = about 9 grams
- snack: 30 grams of almonds = about 3 grams
- dinner: 1.5 cups of stir-fried vegetables with tofu or chicken, one cup of cooked brown rice = about 10 grams
- supper: 1⁄2 a punnet of strawberries with some yoghurt = about 3 grams.
Bringing it all together
Vegetables are a key part of a healthy, balanced diet, packed with fibre that supports digestion, blood glucose control, weight management, and reduces risk of chronic disease.
However, the nutritional value of them can vary depending on the type and the cooking method used.
By understanding the fibre content in different veggies and how preparation methods affect it, we can make informed dietary choices to improve our overall health.
References
- ^ stool (www.sciencedirect.com)
- ^ bowels (www.sciencedirect.com)
- ^ recommend (www.eatforhealth.gov.au)
- ^ research (pmc.ncbi.nlm.nih.gov)
- ^ 21 grams (pmc.ncbi.nlm.nih.gov)
- ^ constipation (onlinelibrary.wiley.com)
- ^ reduce your risk of heart disease (www.bmj.com)
- ^ prevent overeating (www.mdpi.com)
- ^ type 2 diabetes (idp.springer.com)
- ^ colorectal cancer (www.sciencedirect.com)
- ^ research (www.thelancet.com)
- ^ Iryna Inshyna/Shutterstock (www.shutterstock.com)
- ^ highest (afcd.foodstandards.gov.au)
- ^ anna.q/Shutterstock (www.shutterstock.com)
- ^ prepare vegetables (pmc.ncbi.nlm.nih.gov)
- ^ research (www.sciencedirect.com)
