Fruits And Vegtables That Are High In Fiber

Not only are fruits and vegetables rich in essential nutrients like potassium and vitamins C and A, they are also a nutritious source of dietary fiber. MayoClinic.com recommends that women get between 21 and 25 g of fiber per day and that men get between 30 and 38 g. Some fruits and vegetables contain more fiber than others and adding them to your diet can help you reach these daily recommendations more easily.

Raspberries

Berries, including raspberries, are a nutritious addition to your diet that may increase your intake of vitamin C and potassium, in addition to their high fiber content. A 1-cup serving of fresh raspberries contains 8 g of fiber. Add a handful of these berries to your morning bowl of cereal or oatmeal. Eat a cup of them as a side dish at lunch or eat them over nonfat vanilla yogurt as a healthy dessert. Other berries also contain fiber, but in smaller doses. One cup of strawberries contains 3 g and one cup of blueberries has about 3.5 g.

Pears

There are many varieties of pears and they each contain a healthy amount of dietary fiber, as well as some vitamin C and potassium. Make sure to eat the skin because this is where the majority of the fiber is located, Dick Logue notes in his book, "500 High-Fiber Recipes." One medium-sized pear contains between 5 and 5.5 g of fiber. Slice one into a tossed green salad or eat one plain as a nutritious snack. Broil a pear and top with ground cinnamon as a high-fiber dessert option. Substitute pears with apples for a similar amount of fiber.

Peas

Peas are tiny, but they pack a fiber punch, in addition to supplying some vitamin A as well. One cup of cooked peas contains a whopping 9 g of fiber. Eat a side of freshly steamed green peas along with grilled chicken or add some thawed frozen peas to a green salad. Peas can also be added to your favorite pasta recipe or tossed into a pot of vegetable soup. Peas have one of the highest fiber contents of any vegetable, but artichokes and avocados supply slightly more with about 10 g per serving.

Broccoli

Not only is broccoli one of the most nutrient-dense vegetables you can eat, it also supplies a healthy dose of fiber as well. One cup of steamed broccoli contains about 5 g of dietary fiber. Eat steamed broccoli with a squeeze of lemon juice and some black pepper for a healthy side dish. Raw broccoli pairs well with spinach and other vegetables in a tossed salad and can also be finely chopped and added to pasta sauces. Other cruciferous vegetables are also high in fiber. Brussels sprouts contain 4 g of fiber per cup and the same amount of cauliflower and cabbage each supply about 2 g.