high fiber veggies
 

what is the highest fiber veggie?

I notice a lot of people have looked at this question but not answered - it may be confusion as to the reason for asking. I too am not sure why you need to know this as most of the Induction list vegetables have a lot of fiber. Where they sit on the Glycemic Index or Carb count is perhaps more important for LCers.

How about doing a net search on google.com and reporting back what you find?

I'd bet on celery - those strings must be completely fibre because they arent' digestible.

If you want ALL fibre, try Psyllium husk powder (available in capsules) from health food stores.

I eat broccoli for my fiber.

I hate the taste of celery and 1c of broccoli cooked as 8g Carbs and 5g fiber and 1c or raw celery is 4g carbs 2g fiber.

Broccoli I can puree into soup or smother in cheese or butter or fry or eat raw or steamed or roasted. I can use broccoli in almost anything.

3 cups of steamed broccoli looks like so little on a plate and adds a ton of fiber!

I hope this little chart will post ok - I worked it up from fitday data and keep it on my fridge door.

grams grams net %
Vegetables - 1 cup carb fiber carb fiber

Chinese cabbage 3.30 2.72 0.6 82%
Spinach (frmfrozn) 6.24 4.68 1.6 75%
Avocado (Cal.) 15.89 11.27 4.6 71%
Broccoli (cooked) 14.17 8.12 6.1 57%
Kale (from frozen) 13.92 5.68 8.2 41%
Green beans 9.86 4.00 5.9 41%
Squash, summer 7.07 2.52 4.6 36%
Onion (cooked) 21.31 2.94 18.4 14%
Potato, sweet 46.55 5.75 40.8 12%
Potato, white 39.31 3.50 35.8 9%


Here are some values for nuts and beans in case that is of interest:

grams net
Nuts - 1 oz carb fiber carb % fiber
macadamia 3.66 2.64 1.0 72%
hazelnuts 4.99 2.66 2.3 53%
almonds 5.01 2.98 2.0 59%
pecans 3.53 2.60 0.9 74%
walnuts 3.89 1.90 2.0 49%

Beans - 1 cup
Lentils 108.11 42.41 65.7 39%
Lima 39.27 13.16 26.1 34%
Pinto 36.60 11.04 25.6 30%
Chickpeas 54.29 10.56 43.7 19%

Sorry - I previewed and spacing is of but I don't know how to fix it.

minnat3

Great list, thanks for sharing!

According to the list surprisingly enough romaine lettuce listed as 100% fiber 2g carbs 2g fiber for the inner leaves (hearts?).

These other veggies listed high percentage wise (over 50% fiber) but they are pretty low in carbs, so you would need to eat a decent amount to get 10-20g fiber from these veggies.

3 med spears broccoli 5g carbs 3g fiber
100g chopped collared greens 6g carbs 4g fiber
100g raw grean beans 6g carbs 4g fiber
100g Kohlrabi 6g carbs 4g fiber
100g Mustard Greens 5g carbs 3g fiber



These veggies are more carby but high in fiber and you need to eat a smaller quantity in.

1 Med Artichoke 13 carbs 7g fiber
1 Med unpeeled eggplant 33carbs 14g fiber
1 Med fennel bulb 17Carbs 7 fiber
1 small jicama 32g carbs 18g fiber

All of these counts are per cup

Raw kale (use in salad) 6.71 carbs / 1.34 fiber
raw spinach 1.05 carbs / .81 fiber
red cabbage raw 5.45 carbs / 1.78 fiber
green cabbage raw 4.83 carbs / 2.05 fiber
romain (cos) 1.33 carbs / .952 fiber
jicama 11.47 carbs / 6.37 fiber
turnips 7.64 carbs / 3.12 fiber
Haas (California) avacado 6.39 carbs / 4.32 fiber
green beans 9.86 carbs / 4 fiber
daikon 6.39 carbs / 2.49 fiber (cooked)
daikon (raw) 13.89 carbs / 5.41 fiber

I eat most of my veggies raw although I do like some of them cooked. All of the carbs/fiber amounts came from fitday and they are for the raw veggies except the first listing for daikon with is for cooked daikon. All of the numbers are in grams.

The jicama, turnips and daikon can all be sliced and easily carried with you in a plastic bag. I love raw all of these raw just plain or with a lc dip.

Raw kale is fantastic as a salad green and it's fairly inexpensive.

shortstuff

daikon 6.39 carbs / 2.49 fiber (cooked)
daikon (raw) 13.89 carbs / 5.41 fiber


Is that backwards? usually cooked the carb count goes up because its more condensed.

That just looks odd to me

I just looked it up cooked daikon on fitday again and that's what it says. I thought it was kinda strange myself, but that's what it says.

shortstuff

I think that I am one of the most regular person on this board. I eat cooked mustard greens, spinach, kale, turnip greens, collard greens, spinach, broccoli, spinach, zuchini, asparagus. I cooke these veggies and eat them whole heartedly. Remeber too much fiber can be harsh on the system so don't avoid the stove.

Black57

In some vegetables the fibers break down with cooking. It's worth it to check sometimes.