Which vegetables are high in fibre?

Fibre, which is found exclusively in plants, comprises various molecules that give these organisms their structure and rigidity. Unlike other nutrients such as proteins, fats and carbohydrates, fibre is not digested by our bodies. These molecules, which are essentially carbohydrates, are characterised by their linear structure and their resistance to human digestion, remaining intact throughout the digestive process.

There are two main types of fibre: water-soluble fibre and insoluble fibre. Water-soluble fibre dissolves in water, forming a gel in the digestive system, and is fermented by gut bacteria. It is found in foods such as pulses, citrus fruits, apples and oats. It is known to regulate blood glucose levels by slowing down the absorption of sugars and can also help to reduce LDL cholesterol levels. Insoluble fibre, on the other hand, does not dissolve in water and helps to increase stool bulk, thereby promoting regular bowel movements. It is mainly found in whole grains, vegetables and fruit with their skins on. By including a variety of fibre-rich foods in your diet, you can reap the benefits of both types of fibre for better digestive and metabolic health.

Fibre plays several crucial roles in the body:

• It absorbs fluids, swells and creates a feeling of fullness, which helps to regulate appetite and prevent overeating.

• By increasing the volume and viscosity of meals, fibre aids bowel movement, thereby reducing problems with constipation. To find out more, discover everything you need to know about constipation. 

• Certain soluble fibres act as prebiotics, feeding the good bacteria in our large intestine, which is often regarded as our ‘second brain’ due to its close link with our nervous system.

• By regulating the absorption of sugars and fats, particularly cholesterol, fibre slows down the absorption of glucose, preventing the insulin spikes associated with high-sugar meals. Furthermore, by binding to dietary cholesterol, it helps maintain healthy blood cholesterol levels.

The government website Mangerbouger.fr highlights the many health benefits of vegetables. Vegetables, which are rich in fibre, vitamins and minerals, play a protective role in preventing various diseases. What’s more, they offer a wide variety of flavours and colours and are a wonderful addition to any dish. 

The fibre found in vegetables is also crucial for health for a number of reasons:

• It can help regulate blood sugar levels by slowing down the body’s absorption of sugars.

• It helps to lower levels of ‘bad’ cholesterol in the blood by limiting the absorption of fats, which helps to prevent cardiovascular diseases.

• They provide a feeling of fullness during meals, thereby helping to regulate appetite, and also increase the feeling of fullness between meals, thus preventing you from getting hungry too quickly.

• They promote healthy bowel function.

Are you looking to grow your own vegetables? Check out our article on setting up a mini vegetable patch.

What daily portions of high-fibre vegetables are recommended?

It is recommended to eat at least 5 portions of fruit and vegetables a day, for example 3 portions of vegetables and 2 portions of fruit, or 4 portions of vegetables and 1 portion of fruit. Note that one portion of vegetables for adults is approximately 80 to 100 grams. For children aged 4 to 6, the recommended portion is about half that of an adult. Between the ages of 7 and 11, the portion size gradually increases until it reaches that of an adult. Generally speaking, for both adults and children, one portion is roughly the size of a fist.

Fibre is mainly found in wholemeal cereals, pulses, seeds, nuts, fruit and vegetables. It is essential for digestive health and should ideally be eaten with the skin on (where possible and if the food is organic) to retain as many nutrients as possible.

Among vegetables, some stand out for their high fibre content. Beans, lentils and chickpeas are particularly beneficial, as they contain a combination of soluble and insoluble fibre, which aids digestion and promotes a feeling of fullness. Artichokes, broccoli, Brussels sprouts and spinach are also excellent sources, as are cabbage leaves, lettuce and kale, which are rich in fibre and minerals. Carrots, squash, peppers and celery provide a moderate amount of fibre, but they offer variety and are easy to incorporate into your daily diet.

In addition, seeds (chia, linseed, sunflower, sesame), nuts (almonds, walnuts, hazelnuts) and wholemeal products (wholemeal bread, wholemeal pasta or rice, porridge) are valuable allies for boosting your fibre intake. Finally, certain foods such as fortified breakfast cereals or psyllium can also help to meet your daily requirements.

List of nutritional values for vegetables and fibre-rich foods (per 100 g)

Here are some handy guidelines to help you visualise the fibre content of your food.

Vegetables and pulses:

• Artichoke: 9 g

• Red kidney beans: 9 g

• Chickpeas: 9 g

• White beans: 8 g

• Salsify: 8 g

• Lentils: 7 g

• Green peas: 6 g

• Parsley: 6 g

• Broad beans: 6 g

• Jerusalem artichoke: 5 g

• Celeriac: 5 g

• Flageolet beans: 5 g

• Konjac: 3 g

• Green cabbage: 2 g

• Cooked cauliflower: 2 g

• Gherkin: 2 g

• Cooked broccoli: 2 g

• Cooked leek: 2 g

• Raw carrot: 2 g

• Raw watercress: 2 g

• Raw button mushroom: 2 g

• Raw endive: 2 g

• Sweetcorn: 2 g

• Soya sprouts: 2 g

• Cooked turnip: 2 g

• Cooked aubergine: 2 g

• Cardoons: 2 g

• Raw celery: 2 g

• Raw red and green peppers: 2 g

• Cooked pumpkin: 2 g

Seeds, cereals and other high-fibre foods:

• Chia seeds: 34 g

• Linseeds: 27 g

• Wheat bran: 25 g

• Poppy seeds: 20 g

• Dark chocolate: 13 g

• Sesame seeds: 12 g

• Wholemeal bread: 7 g

• Oat flakes or oat bran: 7 g

Long-lasting satiety: Soluble fibre has the ability to form a viscous gel in the stomach when it binds with water. This gel-like consistency slows down the emptying of the stomach into the bowel, thereby prolonging the feeling of fullness. By feeling fuller for longer, you’re less likely to snack between meals or eat excessively large portions, which can help reduce your overall calorie intake. To find out more, read our feature on appetite suppressants. 

Reduced energy density: High-fibre foods often have a lower energy density, meaning they provide fewer calories per unit volume. This helps to satisfy your appetite whilst limiting calorie intake, thereby promoting weight loss.

Stimulation of bowel movements: Insoluble fibre, by increasing stool volume, helps prevent constipation and maintain healthy digestive function. Regular bowel movements are essential for effectively eliminating waste and toxins from the body.

Stabilisation of blood sugar levels: Soluble fibre can help slow down the absorption of carbohydrates, which helps to maintain more stable blood sugar levels. This can help prevent blood sugar spikes and sudden drops in energy, which may be beneficial for weight control and appetite management.

To find out more, check out our tips for losing weight, or read our feature on fibre

We recommend following a varied and balanced diet to benefit from all the essential nutrients provided by food. Here are our tips for easily rebalancing your diet.

Gipsy is a graduate of ESJ Paris. After 10 years’ experience in general and women’s magazines, she decided to specialise in writing about health and wellbeing. With a certification in yin yoga under her belt, she now skilfully combines her writing with her yoga mat. Her aim goes far beyond mere words. Her commitment runs deep: to help readers incorporate small tips into their daily lives that help them look after themselves and their environment. Every word is an invitation to adopt a balanced and fulfilling lifestyle.