What You Should Know About Vegetables and Fiber

Vegetables Chopper

In case you didn’t know by now, fiber is a crucial part of our diet for several reasons. Despite this fact, it seems that most of us aren’t getting the right amount of fiber on a regular basis, which is not ideal for our overall health.

Most people associate fiber with grains and breads, but did you know you can get plenty of fiber from vegetable as well? It’s true — you don’t have to go load up on grainey cereals and breads to get your fill. Below, we’ll go over why fiber is so integral to your diet, and what the best vegetables are in terms of a healthier, natural choice.

Why is Fiber an Important Part of Our Diet?

The idea of getting enough fiber in your diet is something many of us have always heard, but few actually realize why it’s so crucial. This is certainly a topic worthy of more than just a quick article, but for the sake of simplicity, let’s just keep it short.


First and foremost, fiber is essential for a properly-functioning digestive system. For lack of a better term, fiber keeps things moving along as they should — as in healthy and regular bowel movements, which has a positive domino effect on the rest of your body.

Secondly, fiber helps to lower cholesterol, and also works to regulate blood glucose levels. Both of these things are essential for optimal health. In turn, these benefits also work in favor of preventing colon cancer, and diverticulitis.

How Much Fiber Do We Need?

While fiber is an integral part of any person’s diet, the unfortunate fact is that most of us do not get the suggested amount on a daily basis.

According to the American Diabetic Association, the recommended fiber intake for a healthy adult tends to be anywhere from 20-35 grams per day (25 daily grams for those eating 2,000 calories per day, 30 grams for 2,500 calories a day, and 35 grams for 3,000 calories a day).

Green Fiberous Vegetable

This doesn’t sound like much, and it’s really not. Most people should have a somewhat easy time reaching that amount with any semblance of a balanced diet during the day, and you don’t necessarily have to rely on grains, beans, breads, and so on.

In fact, vegetables are an excellent way to reach your ideal fiber amount each day. Here are some of the most fibrous vegetables:

  • ​Carrot slices, cooked: 1 cup = 5 grams of fiber.
  • ​Raw carrots: 1 cup = 4 grams of fiber.
  • ​Broccoli, cooked: 1 cup = 4.5 grams of fiber.
  • Sweet potato: 1 = 4 grams of fiber.
  • Cauliflower, cooked: 1 cup = 3 grams of fiber.
  • Raw spinach leaves: 2 cups = 3 grams of fiber.
  • Collard greens: 1 cup = 4 grams of fiber.
  • Artichokes: 1 medium size = 10 grams of fiber.

​​​​​​​​As you can see, it’s not hard to get your full day’s fiber intake with just a few servings of vegetable. Another helpful thing to keep in mind: if you’re grocery shopping, and need a rule of thumb for determining which vegetable have the most fiber, remember that the darker the veggie, the more likely it is to have higher fiber amounts.

Final Thoughts

Fiber is crucial for our bodies in order to function properly, and it’s also effective in keeping ailments and even cancer at bay. If you’re one of the many who don’t get the proper intake each day, simply add a few more servings of vegetables into your diet, and you’ll be good to go. It really is that simple!

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