Top 10 High-Fibre Vegetables And Their Health Benefits

Almost all vegetables are highly crucial to maintaining your health. They are packed with nutrients such as vitamins and minerals and are a good source of fibre. Eating a ton of high-fibre vegetables can help you lose weight, maintain blood pressure, boost your immune system, and be suitable for roughage.

Most vegetables are a good source of fibre, but some stand out for their exceptional benefits. These fibre-rich veggies are a must to include in your meals and increase the health quotient of your daily diet. Check out the top 10 fibre-rich vegetables available online at Dalchini and their numerous health benefits below:

10 High-Fibre Vegetables List

1.Bitter Melon or Bitter Gourd

Bitter melon, or bitter gourd, is a high-fibre vegetable with a unique appearance and sharp flavour. It is the vegetable with the most fibre, and different species, such as Thai bitter melon, contain different proportions of dietary fibre. Other than that having a fresh Karela/ bitter gourd, an Indian species of bitter gourd also makes up for one of the high-fibre veggies.

These fibre-rich vegetables are a staple in many Asian households. It is prepared and consumed as soups, stir-fries, or gravies. They are the top high-fibre veggies as they offer various health benefits such as blood sugar control, antioxidant and anti-inflammatory properties and help maintain liver health.

2.Types Of Mushrooms

Mushrooms are also on our high-fibre vegetables list, which you should include in your daily meals. They are low in calories and one of the best vegetable sources of fibre, proteins, and antioxidants. These high-fibre veggies  are also versatile foods in the kitchen.

Different types of mushrooms are available on the market, such as Enoki, oyster, and more. Enoki mushrooms are a favourite in Japanese cuisine because of their fruity textures. These good fibre vegetables are highly beneficial to your health. The health benefits of Enoki mushrooms include immune support, cholesterol management and cancer prevention.

3.Curry Leaves

Curry leaves are another veggie with the most fibre. These good fibre vegetables are aromatic herbs, an everyday kitchen seasoning in India and Sri Lanka. You can use curry leaves for the tempering process (Tadka) to enhance the flavour profile of your meals.

These fibre vegetables have several health benefits, such as lowering cholesterol, protecting the liver, and maintaining digestive health.

4.Spring & Red Onions

Other common culinary ingredients are spring onions and red onions. These vegetables, too, are low in calories and high in fibre. Spring onions, also known as scallions, are essential for oriental cooking. Red onions, on the other hand, are brightly coloured and have bold flavour and texture.

Research shows that both onions are vegetables with lots of fibre and provide several health benefits, such as improving bone health, reducing oxidative stress, helping build white blood cells, and keeping blood pressure in check.

5.Turiya (Ridge Gourd)

Turiya (Ridge Gourd) is a popular, fibre-rich vegetable used in Indian cooking. It is a member of the high-fibre group of greens and can usually be an ingredient in many everyday dishes, such as pakoras, gravies, dal, chutney, and more. These good fibre vegetables’ health benefits include:

  • Preventing constipation by promoting bowel movement.
  • Anti-inflammatory properties.
  • Helping manage blood sugar levels.
  • Turiya, as high-fibre greens, also helps improve skin health by treating conditions such as acne due to its natural purifying properties.

6.Long Beans

Another one on the high-fibre vegetables list are long beans also known as yardlong beans, snake beans or asparagus beans. These are one of the best vegetables for fibre and a staple in Asian countries and you can recognise them from its long green pods which will make a great addition to your diet. 

Long beans are low-calorie and high dietary fibre vegetables, thus helping in weight loss and management by helping you stay fuller longer. Other health benefits of long beans as fibre vegetables are related to heart, digestive and blood sugar health.  

7.Drumsticks

Drum sticks or moringa pods are excellent vegetables with lots of fibre for digestion. These fibre-rich veggies possess a vibrant nutrient profile and medicinal use. Drumsticks are a common veggie in many South Asian households. 100 grams of serving container, approximately 4.8 grams of dietary fibre, is the highest compared to any of the above vegetables.

Drumstick is a high dietary fibre vegetable with other nutritional benefits as well. A few of them are:

  • It helps with cholesterol management by helping reduce cholesterol levels in your body and supporting cardiovascular health.
  • Since they are a great source of plant-based protein, they aid muscular repair and growth.
  • These high-fibre vegetables are also rich in vitamin C, which is necessary for maintaining and repairing the body's tissues.

8.Pak Choi or Bok Choy

Pak Choi, also known as Chinese cabbage or Bok Choy, is a high-fibre vegetable. This good-fibre vegetable belongs to the cruciferous family and is a staple in several Asian cuisines.

Pak Choi usually has a modest amount of fibre, but since it is consumed in large quantities, it is a vegetable with the most fibre.These veggies with fibre, too, offer benefits for heart, liver, and digestive health similar to those of the other high-fibre vegetables listed above.

9.Eggplants

Eggplant belongs to the nightshade family just like tomatoes. They are the best vegetable sources of fibre, both soluble and insoluble. To avail the most benefits of this fibre-rich vegetable, the studies show to cook them with the skin on. Eggplant, apart from being one of the best vegetables with the most fibre, is also rich in antioxidants that help reduce free radicals and reduce the risk of chronic diseases.

10. Broccoli

One of the popular high-fibre greens is Broccoli. These fibre-rich veggies belong to the cabbage family alongside Brussels sprouts and kale. Broccoli made the high-fibre vegetable list because it is the best source of soluble fibre that helps feed good gut bacteria.

These high-fibre veggies have an impressive nutritional profile, with them being rich sources of vitamins, minerals, proteins, and carbs. Due to the nutrient and fibre-rich profile of Broccolis, they also offer many health benefits, which include:

  • Broccoli, a high-fibre veggie, supports and helps improve heart health in several ways. Most notable is its ability to protect against cell death and oxidative stress in heart tissue.
  • Broccoli is very important in slowing mental decline and supporting brain functions, such as reducing inflammation and the impact of neural brain tissue.
  • These greens with high fibre also support dental and oral health by helping you reduce the risk of periodontal diseases.

Final Thoughts

Eating vegetables, especially those rich in fibre, is highly beneficial to your health. Above was the list of the best vegetable sources of fibres A fibre-rich, balanced diet provides essential nutrients and roughage. These fibre-rich vegetables will help you meet your daily dietary fibre requirements. What's more, most of them come with other health benefits.

Stocking up on these top must-have high-fibre veggies is essential. You can easily buy vegetables online from the comfort of your home. There are several sites to help you shop for groceries and find the above vegetables that have fibre, one of which is Dalchini, which aims to bring you the best in world groceries at affordable prices.