We all know fruits and veggies are good for us, but let’s talk about a superstar nutrient that often gets overlooked: fiber! It’s not just about keeping things moving (though it’s great for that, too!). Fiber is a powerhouse that helps keep you feeling full and satisfied, supports a healthy gut, and can even help manage blood sugar. Plus, when you get it from whole foods like fruits and vegetables, you’re also loading up on a ton of other essential vitamins and minerals.
At Misfits Market, we’re all about making it easy to enjoy delicious, high-quality produce. And guess what? Many of the fruits and veggies you love (or are about to love) are packed with fiber. Say goodbye to those mid-afternoon energy crashes and hello to sustained energy and a happy tummy.
Here are some of our favorite high-fiber fruits and veggies, along with how much fiber you can expect per serving.
Delicious High-Fiber Fruits
Fiber content per 1 cup, raw, unless noted.
- Raspberries – 8g: These tiny berries are mighty fiber champions! Perfect for snacking, adding to yogurt, or topping your morning oatmeal.
- Pears (with skin) – 5-6g: Don’t peel that pear! The skin holds a good chunk of its fiber. Enjoy them crisp and fresh or baked into a delicious dessert.
- Apples (with skin) – 4-5g: Another peel-on win. An apple a day truly does help keep the doctor away, especially with all that fiber.
- Bananas – 3g: A portable, naturally sweet fiber boost. Great for pre-workout fuel or a quick snack.
- Oranges – 3-4g: Beyond Vitamin C, oranges offer a good dose of fiber. Enjoy a whole orange instead of just the juice to get all the benefits.
- Avocados – 10g (per whole avocado): Yes, avocados are fruits! And they’re loaded with healthy fats and an incredible amount of fiber. Mash it on toast, slice it into salads, or blend it into a smoothie.
- Figs (fresh) – 3-5g (per 3-5 figs): Sweet and unique, fresh figs are a delightful way to boost your fiber intake.
- Guava – 3g: This tropical gem is not only delicious but also a decent source of fiber.
- Blackberries – 7g: Similar to raspberries, blackberries are little fiber powerhouses. Enjoy them fresh or frozen.
- Prunes (dried plums) – 6g (per ½ cup): Don’t let their old-school reputation fool you, prunes are a fantastic source of concentrated fiber and can be surprisingly versatile.
Recipes Filled with High-Fiber Fruits
- Spinach and Apple Salad with Toasted Walnuts, Blue Cheese, and Pomegranate
- Creamy Avocado Hummus
- No-Churn Goat Cheese-Ice Cream with Blackberries and Honey
Super High-Fiber Vegetables
Fiber content per 1 cup, cooked, unless noted.
- Artichokes – 7g (per medium artichoke): These unique veggies are not just fun to eat, they’re packed with fiber.
- Sweet Potatoes (with skin) – 4g: Roast ’em, bake ’em, mash ’em – sweet potatoes are a delicious and fiber-rich addition to any meal. Keep the skin on for maximum benefit.
- Broccoli – 5g: Broccoli is a cruciferous superstar, offering plenty of fiber and other nutrients.
- Brussels Sprouts – 4g: These mini cabbages are seriously delicious when roasted and are a great source of fiber.
- Carrots – 3.5g: Crunchy and sweet, carrots are an easy way to sneak in more fiber. Enjoy them raw or cooked.
- Beets – 3.5g: Earthy and vibrant, beets add both flavor and fiber to your plate.
- Spinach – 4g: While known for iron, spinach also contributes a solid amount of fiber, especially when cooked down.
- Parsnips – 7g: These root veggies are often overlooked but are incredibly flavorful and provide a significant fiber boost.
- Acorn Squash – 9g: This hearty winter squash is a fantastic source of fiber, perfect for roasting or baking.
- Turnip Greens – 5g: Don’t discard those greens! Turnip greens are a potent source of fiber and nutrients.
Recipes with High-Fiber Vegetables
- Roasted Spiced Carrots with a Harissa Yogurt Sauce
- Roasted Beets with Whipped Feta and Crunchy Almonds
- Twice-Baked Acorn Squash with Herby Salad
Why Fiber Matters (And How to Get More)
Incorporating more high-fiber fruits and vegetables into your diet is a simple yet effective way to support your overall health. Beyond the benefits of fullness and gut health, a high-fiber diet can contribute to maintaining healthy cholesterol levels and blood sugar.
Tips for boosting your fiber intake:
- Eat the rainbow: Aim for a variety of colorful fruits and vegetables.
- Don’t peel ’em: When possible, eat the skins of fruits and veggies like apples, pears, and sweet potatoes.
- Add it to everything: Sprinkle berries on your cereal, add spinach to your eggs, or toss some extra veggies into your pasta sauce.
- Snack smart: Reach for a piece of fruit or some raw veggies with hummus instead of processed snacks.
Ready to fill your cart with fiber-rich goodness? Shop high-fiber produce at MisfitsMarket.com.
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