John Myers
Fiber should be an integral part of a healthy and balanced diet as it stimulates bowel function and slows the rise in blood sugar when carbohydrates are consumed. Grain types such as rye or wheat provide the highest proportion. However, some types of vegetables also contribute to an adequate supply of dietary fiber. As a guideline, an adult should consume at least 30 g of fiber per day. Peas and cabbage are vegetables that provide a particularly large number of substances. Dietary fiber is also absorbed through fruit, which can be eaten with the skin on.
Distribution of fiber content in different types of vegetables (per 100 g):
- Chickpeas (cooked): 9.9 g
- Green peas: 5.3 g
- Brussels sprouts: 3.9 g
- Celeriac: 3.9 g
- Kale: 3.5 g
- Carrots: 3.1 g
- Broccoli: 3.0 g
- White cabbage: 2.9 g
- Sweet corn: 2.9 g
- Cauliflower: 2.7 g
- Savoy cabbage: 2.7 g
- Red cabbage: 2.4 g
- Fennel: 2.1 g
- Spinach: 2.1 g
- Asparagus: 1.5 g
- Leaf lettuce: 1.4 g
- Tomatoes: 1.3 g
- Potatoes: 1.2 g
- Zucchini: 1.2 g
- Cucumber: 0.9 g
For comparison: rye contains 13.4 g of fiber per 100 g of the grain, spelt 10.0, and wheat 13.3. Cereal products made from whole grains such as bread or muesli are therefore ideal sources of fiber. Vegetables such as cabbage, corn, or carrots are somewhat less productive sources, but they also provide many vitamins and other nutrients. In addition, the dietary fibers in cereals and vegetables have different compositions, the individual fractions of which also have different positive effects. Therefore, it is recommended to obtain the minimum daily consumption of 30 g from a wide variety of foods.
Facebook Comments