Discover Foods that are High in Fiber: Beyond Grains and Beans

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About Dietary Fiber

Dietary fiber is an important part of helping to regulate bowel function. It can also aid in maintaining normal blood sugar and cholesterol levels. Because foods that are high in fiber are filling, they make great snacks, which help dieters lose weight.

Research has shown links between dietary fiber consumption and a lower risk of heart disease and type 2 diabetes.

The following are some of the foods known to be rich in dietary fiber.

Mustard Greens

One serving of boiled mustard greens is considered to be one cup. One serving contains 21 calories and 11.2 percent of the recommended daily value of dietary fiber, or 2.8 grams. Mustard greens are high in vitamins K, A, C and E, as well as folate, manganese and tryptophan.

Mustard greens also contain calcium, protein, copper, iron, magnesium, potassium and vitamins B2, B6, B1 and B3.

Turnip Greens

Turnip greens have 28.80 calories and 5.04 grams of dietary fiber in a one cup serving. This is 20.2 percent of the recommended daily value for fiber. Vitamins K, A and C, as well as manganese and folate are also found in high quantities in turnip greens.

Additional nutrients in this highly healthful food are calcium, copper, vitamin B6, vitamin E, tryptophan, potassium, magnesium, iron, vitamin B2, vitamin B1, phosphorus, omega-3 fatty acids, vitamin B1, vitamin B5, protein and vitamin B3.

Cauliflower

A one cup serving of boiled cauliflower is loaded with 3.35 grams of dietary fiber. This makes up 13.4 percent of the recommended daily value of fiber. Vitamins C and K, folate and tryptophan are also found in cauliflower in high amounts. Other nutrients in this healthy food are vitamins B1, B2, B3, B5 and B6, omega-3 fatty acids, manganese, potassium, protein, phosphorus and magnesium.

Collard Greens

There are 49.40 calories in a one cup serving of collard greens. It also has 21.3 percent of the recommended daily value of fiber, or 5.23 grams. Collard greens are loaded with vitamins K, A and C, as well as folate, calcium, manganese and tryptophan. Other nutrients in collard greens are magnesium, protein, omega-3 fatty acids, iron, phosphorus and vitamins B2, B3, B5, B6 and E.

Broccoli

One serving of broccoli is considered to be 1 cup. This one serving contains 43.68 calories and 4.68 grams of dietary fiber, making up 18.7 percent of the recommended daily value for fiber.

Broccoli is rich in folate and vitamins C, A and K. Other nutrients found in broccoli include manganese, tryptophan, potassium, vitamins B2 and B6, magnesium, phosphorus, protein, omega-3 fatty acids, iron, calcium, zinc, vitamin E, vitamin B1 and vitamin B3.

Swiss Chard

One serving is one cup of boiled Swiss chard. This one serving contains 35 calories and 3.68 grams or 14.7 percent of the recommended daily value of fiber. Other nutrients found in Swiss chard in high amounts include vitamins K, A, C and E, magnesium, manganese, potassium, iron and copper. Additional nutrients in this nutrient-packed food are tryptophan, vitamins B1, B2, B3, B5 and B6, protein, phosphorus, zinc, folate and biotin.

Raspberries

Another one of the foods that are high in fiber, one cup of raspberries equates one serving and 60.28 calories. This one serving contains 33.4 percent of the recommended daily value, or 8.34 grams of dietary fiber. Other nutrients found in raspberries are manganese, vitamin C, omega-3 fatty acids, copper, potassium, folate, magnesium and vitamins B2 and B3.

References

Fiber, Dietary. The World’s Healthiest Foods. https://whfoods.org/genpage.php?tname=nutrient&dbid=59

The Nutrition Source. Fiber: Start Roughing It! Harvard School of Public Health. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fiber-full-story/index.html