High fiber vegetables: debunking the mistery

Adrian Ion
I am a freelance writer with a passion for food and health topics in general. If you are interested in more health related articles, I have a blog at http://www.fibrefoods.info .
Adrian Ion
Adrian Ion

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Adrian Ion
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High fiber vegetables assortment

Although a regimen of regular exercise and eight hours of sleep each night assist in achieving a healthier lifestyle, a well-balanced diet  that includes high fiber vegetables will maintain a properly functioning digestive system. High fiber vegetables, both soluble and insoluble, perform distinctive functions for fine-tuning several regions of the body’s digestive system.

What are high fiber foods?

There are two major types of fiber recognized by most scientists: soluble and insoluble. The digestive system turns soluble high fiber vegetables into a soft gel-like form as they travel through the digestive tract. This soluble fiber assists in lowering harmful system levels i.e. cholesterol and glucose. Although high-fiber is a complex carbohydrate, the digestive system does not break down the substance, therefore avoiding the increase of glucose levels while at the same time allowing the body to adjust positively to natural insulin levels. A diet rich in high-fiber vegetables naturally regulates glucose levels. Additionally, as the fibrous substance passes through regions of the digestive tract, cholesterol levels optimally adjust as well. This process helps protect against harmful conditions such as heart disease, high blood pressure and complications resulting from diabetes.

Another form of high-fiber food is insoluble fiber, which does not break down or become absorbed during the digestion process, rather remaining in bulk form. This form of high fiber roughage greatly benefits the body’s digestion system while conditioning the bowels, colon, stomach and small intestine. The high fiber vegetables within the insoluble group travel through these regions of the body, cleansing each area as they pass. Found within the stomach are good bacteria and bad bacteria. The ‘good bacteria’ is essential for fighting sickness while ‘bad bacteria’ can increase fat and sugar levels. Insoluble fiber or indigestible roughage removes harmful toxins and bacteria while leaving behind the beneficial amounts of bacteria the body needs for proper regulation. Moreover, high fiber foods assist in regulating bowel movement and help towards correcting irregular bowel conditions such as constipation or diarrhea.

Benefits of eating high fiber vegetables

Vegetables rich in high fiber provide an excellent resource for fighting and relieving inflammatory conditions within muscles, tendons and joints as well. Top high fiber foods include increased levels of antioxidants, the very substance that alleviates inflammation. The antioxidants within the fiber attack and remove inflammatory compounds while also improving painful conditions caused by inflammation.

Further benefits of a high fiber diet help to regulate optimal weight levels. Both insoluble and soluble fiber takes longer to pass through the stomach, which allows the individual to feel full sooner, with fullness lasting longer than a diet high in fat and sugar. Diets consisting of foods high in sugar and fat provide a short and false feeling of fullness, increasing the need for ingesting more. Consuming vegetables high in fiber assist in controlling weight gain by reducing over-eating during an average meal.

As with any substance, moderation is the key toward achieving and maintaining a healthy body. The average adult should only consume between 30-35 grams of high fiber vegetables daily. It is also important to consult your physician for ensuring the appropriate fiber intake necessary within your personal dietary plan. Each individual’s dietary requirement varies and a licensed physician can provide the proper guidance. A trained professional’s supervision is important for overseeing and avoiding harmful interactions i.e. allergic and medicinal complications.


  1. fiber food is very good for health and very helpful for the digestion. i appreciate your research about the fiber foods and thanks for enlightening me in this regard.. :)

  2. Twitter:
    High-fiber foods helps control blood sugar levels also it generally require more chewing time, which gives your body time to register when you’re no longer hungry, so you’re less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less “energy dense,” which means they have fewer calories for the same volume of food.
    Nice Post…..
    champ recently posted..New Sony playstation 4 | Specification | Price | Release DateMy Profile

  3. Twitter:
    When I look at a list of high fiber foods I realize I am not consuming much, if any of them and know that the long term results will be grim. For some reason as a kid I ate and enjoyed many of them but now simply fail to eat what is rather good for me.

  4. Twitter:
    not only the vegetables but also the fruit containing fiber help in building a good level of immunity. I also would like to say that you should prefer the intake of raw fruits as such instead of taking their juices.
    yogesh pant recently posted..New ideas for blog postMy Profile

  5. Twitter:
    Thanks for sharing this Adrian. Best regards from I. C. Daniel
    I. C. Daniel recently posted..Yenisei-1200 RM – Farming Simulator 2013 HarvesterMy Profile

  6. Twitter:
    Hi Adrian,

    I was aware that Fibre makes you feel full for longer period which means you need to eat less. However I wasn’t aware of other benefits, really great post. Keep it Up!!
    Shailender recently posted..3 Clean And Healthy DIY Facial MoisturizersMy Profile

  7. Twitter:
    One cup of cooked navy beans has 19+grams, so if you’re looking for high-fiber, that’s the most I’ve seen in anything natural so far. Also, you can mash them up to increase their flexibility in your recipes.
    Martin recently posted..The science behind Premium WordPress ThemesMy Profile

  8. Twitter:
    This is perfect for someone looking to diet!
    Leslie Edwards recently posted..How To Become A DJMy Profile

  9. Twitter:
    Hey Adrian,
    Nice Post and Thanks for sharing this post with us. I learned lots of good things from this post and Yes, high fiber vegetables really seems interesting and helps in maintain our body.
    Sudipto recently posted..Best Korean Romantic MoviesMy Profile

  10. Abdullah says:

    Ahhh.. I Wish Fats HAd these Benifits.. :P
    Then I could had eaten alot of Burgers from king Burger.. Without gaining weight :D

  11. Thanks for sharing this , it was nice to read!
    I’m a wannabe chef and i approve this ! :)
    Best of luck!
    Artiffex recently posted..Μακαρόνια με κιμάMy Profile

  12. Twitter:
    Vegetable and water is good for health we should take pure natural drinking water.Water keep our body fresh.
    Jonathan recently posted..Mes objectifsMy Profile

  13. Twitter:
    Thanks dude for this information i was just unaware of high fiber vegetables these are much better than the junk foods which i usually eat.
    himanshu recently posted..Best healthy lunch ideas for healthy lifestyleMy Profile

  14. controlling cholesterol level used to be one of my health problems. with high fiber foods, and diet control, this problem is solved. thank you for this post :) such an informative read.
    Ria Dancel recently posted..Dive Solana – AnilaoMy Profile

  15. Twitter:
    consume high fiber foods have many advantages. One of the main advantage of high fiber foods is increasing performance of digestive system. Beside that high fiber foods can reduce cholesterol and high blood pressure. Eating high fiber foods is extremely beneficial
    Werry Adnan recently posted..Herbal Asam Urat Tiens Untuk Penderita Asam UratMy Profile

  16. Twitter:
    Thanks Adrian, many people don’t realize how important fiber is in supporting healthy because fiber is removed from the processed foods we eat, so the producers don’t talk about how much fiber is needed. We can support our health by eating whole foods like vegetables, fruits, nut, seeds, and legumes. They are made to work well with the body and keep us healthy.
    Aqiyl Henry recently posted..Plant Based Diet: Get Healthy NowMy Profile

  17. Twitter:
    One of the side affects of not eating High fiber food including vegetables is the feeling of becoming hungry often. Eating more often and especially at odd hours (before bed) isn’t healthy for anyone. And as others mentioned, its is good for digestion and also help control weight levels if taken in the correct quantity.
    chang recently posted..Bebo LoginMy Profile

  18. Twitter:
    Hi Adrian, this is good info.
    I found some info that high fiber also recommend to lightened skin. But you have better suggestion; i.e should meet the necessary requirements.
    Rich Amor recently posted..Cara mencerahkan wajah melalui perawatan harianMy Profile

  19. Twitter:
    Such foods are very essential for a modern day lifestyle. It would be great if you could include a short list of vegetables/foods that are rich in fiber.
    Anchal Bhatia recently posted..Can Working Out Make You MORE Energized? The Science Behind Exercise and EnergyMy Profile

  20. Twitter:
    You have multiple categoried and You accept posts on all niches on a single blog Andy and i really loved it.
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  21. Twitter:
    This was a great reminder. I know to eat vegetables, but I just don’t do it. I actually walked past them in the store today and knew I should grab a bag.
    Al Green recently posted..Five Vanilla Shakeology Recipes Under 200 CaloriesMy Profile

  22. Twitter:
    Thanks for this informative article Adrian! I do recommend green smoothies as a good way to increase your intake of fiber rich green leaf vegetables and fruits. And they taste great.
    Oge recently posted..Recipes for Chicken Breast – Baked Mustard Lime ChickenMy Profile

    • elHafez says:

      Thanks for the information, at Dr. OZ website they have made a great Graphical list which is really useful if you guys interesting.

  23. Hi,
    Great Information.
    Good information to here from you. and i also recommended that corn/maize. it also has fiber content and extra nutrient items. it’s good for health to reduce diabetics, blood pressure…etc.

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