A diet rich in vegetables is a great way to enrich your meals with fibre. From carrots to broccoli, there are plenty of fibre-rich vegetables for you to choose from.
Fibre is the fuel used by the cells of the colon to keep them healthy and plays a key role in digestive health. It also helps to maintain the flow of the digestive tract, as well as the regularity of smooth and regular bowel movements. Read on to find out which vegetables to choose if you want to increase your fibre intake.
What is fibre?
Fibre is a type of carbohydrate that cannot be digested or absorbed. You can find fibre in plant foods such as vegetables, fruits, legumes, whole grains, nuts and seeds.
Types of fibre
There are 2 types of fibre:
- Soluble fibre: forms a gel when combined with water and binds to cholesterol and fat in food. It can be metabolised by “good” bacteria in the gut. In which foods can you find soluble fibre? Brussels sprouts, sweet potato, avocado, apple, pear, carrot, oats, barley, flaxseed and nuts. In short, fruit, vegetables and pulses.
- Insoluble fibre: does not dissolve in water but adds bulk to the stool. In what foods can you find insoluble fibre? Fruits with edible skins, vegetable stems, bran, semolina and nuts. In short, seeds, grains and cereals.
Daily fibre recommendations
| Age | Man | Woman |
| 1-3 years | 14 g | 14 g |
| 4-8 years | 19.6 g | 16.8 g |
| 9-13 years | 25.2 g | 22.4 g |
| 14-18 years | 30.8 g | 25.2 g |
| 19-50 years | 38 g | 25 g |
| 51 years and over | 30 g | 21 g |
Source: https://www.ncbi.nlm.nih.gov/books/NBK559033/
Akbar A, Shreenath AP. High Fiber Diet. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK559033/
10 Benefits of fibre
- Helps to lose weight healthily.
- Contributes to maintaining a healthy weight.
- Reduces the risk of type 2 diabetes.
- Reduces the likelihood of heart disease.
- Increases beneficial intestinal bacteria.
- Reduces the risk of certain types of cancer.
- Better blood sugar control.
- More regular bowel movements.
- It helps the detox process naturally.
- Helps maintain strong bones. – Do you want to know which vitamins are allies against bone deterioration?
Which foods offer fibre?
You can get good sources of fibre from foods such as:
- Vegetables.
- Fruit.
- Legumes.
- Wholegrain cereals.
- Seeds.
Not only do vegetables with fibre work to maintain regular bowel movements but there are some fibres, such as psyllium, a soluble fibre that comes from the seeds of Plantago ovata, that offer important additional health benefits.
Why is it so important to eat vegetables with fibre?
As we have seen, vegetables with fibre have numerous health benefits, however, there is one that should be highlighted.
Fibre plays a key role in maintaining gut health.
A diet rich in fibre may reduce the risk of developing haemorrhoids and diverticulosis. Studies have also found that a diet rich in fibre is likely to reduce the risk of colorectal cancer, as some of the fibre is fermented in the colon.
Which vegetables have the most fibre?
- Peas – 7,8g (for their nutritional composition, we consider them as pulses)
- Artichoke – 5g
- Parsnip – 4,9g
- Brussels sprouts – 3,8g
- Kale – 3,6g
- Carrot – 3g
- Beetroot – 2,8g
- Broccoli – 2,6g
- Asparagus – 2,1g
- Cauliflower – 2g
- Spinach – 2gr
- Turnip – 1,8g
Which fruit has the most fibre?
According to the FEC (Spanish Heart Foundation), the fruits with the most fibre are:
- Coconut.
- Raspberries.
- Avocados.
What foods contain fibre for the colon?
According to The American Institute for Cancer Research, a minimum intake of 30 grams of fibre per day is recommended.
It is best to choose a variety of foods with fibre, prioritising vegetables with fibre (soluble fibre).
Fibre and the gut microbiome
The food you eat influences the bacteria in your gut, your gut microbiota.
One of the main benefits of soluble fibre is its ability to nourish the “good” gut microbes in the gut microbiome. The trillions of microbes that inhabit your gut have a huge impact on your overall health.
Eating vegetables with fibre is therefore a good way to support the gut microbiome. It is important for digestion, the immune system and the long-term risk of chronic diseases.
Recipes with vegetables with fibre
PASTA WITH PEAS AND AVOCADO PESTO [WITH PARMESAN].
Ingredients (for 2 servings)
- 250gr Lentil flour paste (also contains fibre)
- 50-70g cooked peas
- 1 large ripe avocado
- 1 clove of garlic
- ½ red onion
- ¼ cup grated Parmesan cheese
- 40ml extra virgin olive oil
- Unrefined sea salt
- Ground pepper
Step by step
- Cook the pasta with a little salt and a bay leaf.
- In a blender or food processor, add the peeled avocado, garlic clove, onion, Parmesan cheese, oil, salt and pepper and blend until smooth (taste to adjust the salt to your liking).
- Mix with the pasta in a low saucepan or frying pan and also add the peas and a little parmesan on top.
- Serve and you’re done!
Vegetables with fibre to ensure a healthy gut
Eating vegetables with fibre has numerous health benefits, such as preventing constipation, stabilising blood sugar levels, improving gut health, and satiety, maintaining a healthy weight and reducing the risk of type 2 diabetes, heart disease and colorectal and breast cancer.
Did you know that vegetables are the main source of silica? Silica is an essential trace element for life, however, to obtain it, it is essential to consume vegetables raw or in very short cooking times, otherwise they will lose the mineral. To ensure an adequate intake of organic silica, you can choose high-quality, bioavailable supplements such as Silicium G7 Original Dynamised.
Vegetables are an excellent ally in your daily diet, as they contain 80-90% water and an important content of minerals such as silica, vitamins and dietary fibre. Organising your weekly menu will help you to easily include the fibre-containing vegetables you need in your diet.
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