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Affordable Veggies High in Fiber

By Genevieve Smith

Vegetables are one's greatest ally on the road of good health. High in vitamins, minerals, and nutrient-dense compounds, vegetables help usher in the building blocks the human body needs for vitality. If you’re going for local and organic, they can sometimes break the bank. Some vegetables are better priced than others. It just so happens there’s a few veggies that are both high in fiber and low in price tag.

Why Fiber is a Secret Bullet

Dietary fiber is a material of plants that the body can’t break down. It is credited for keeping you fuller longer, and regulating blood sugar levels. Lauded by nutritionists, it has the ability to whisk away the building blocks of cholesterol, thus having a positive effect on lowering cholesterol levels. Found solely in plant products, you’re also often getting in healthy doses of vitamins and minerals and consuming foods low in fat, salt, sugar and calories if you’re chasing fiber in whole foods.

Some of the Easiest Ways to Get It

A well-rounded diet includes around 30 grams of fiber per day. While some pursuits of the indigestible material can get quite pricey, the following foods are both affordable and keep for months at a time.

  • Peas - Native to the Middle East and Ethiopia, these little nuggets contain about 6 grams of fiber per half cup of fresh peas. The nice thing about this legume is they keep well in the freezer, so they can always be on hand.

  • Potatoes - Originally mistrusted by Europeans, the South American starch has become a staple in our diets. From hash browns to french fries, potatoes can be found everywhere-- but they need not be drenched in oil. Steamed or sauteed, they are a perfect addition to any dinner table, and they clock in at 3.8 grams of fiber per medium potato. With great variety comes great deliciousness; try the many forms of potato, from sweet potato to purple potato to fingerling. They best thing is, they can last many months in a cool pantry.

  • Brussels Sprout - Legendarily first sold in Medieval Belgian markets, the sprout today earns a bad name with the kid crowd. Give them a second shot, going for roasted or sauteed with extra virgin olive oil, garlic and a pinch of cayenne for a side dish wow-worthy. They bring 3 grams of fiber per half cup cooked to the table, and, thanks to their durability, will last in a cool cabinet all year long.

  • Parsnips - The root vegetable that resembles a carrot became popular in the Middle Ages thanks to Lent. When it was customary to give up meat for the season, parsnips served as a favored substitute. It may be for its soluble fiber content, which helps keep blood sugar levels stable and promotes feelings of fullness. With 2.7 grams of fiber per half cup, it makes for a great ingredient to mix into any vegetable hash.

Fiber is loved for its health properties and serves the body well, both in soluble and insoluble forms. While it comes in many grocery items, some of the most affordable and long-lasting versions are the whole ingredients on this list. From peas to parsnips, these vegetables can keep for many months in your pantry or freezer, saving trips to the store. So allow these veggies to be the fiber at your dinner table, won’t you?

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Mint Hill, N.C.



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