ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Healthy Gardening: Top Ten Easy To Grow Sources of Dietary Fiber

Updated on May 25, 2011

Although dietary fiber has little direct nutritional value, it is still one of the most important elements of your diet.

Because fiber-rich foods are typically high in "bulk" but low in calories, a fiber rich diet is especially beneficial for those trying to lose weight. People who eat diets high in fiber also have significantly reduced rates of heart disease, type 2 diabetes, and certain types of cancer because dietary fiber helps the body regulate blood sugar levels, maintain healthy hormone balance, and lower blood cholesterol levels.

Dietary fiber is also extremely important for healthy gastro-intestinal function, but if your typical diet is low in fiber, it's important not to add too much fiber in too suddenly, as this can lead to uncomfortable and embarrassing bouts of gas. Adding fiber gradually will allow your digestive system to adapt comfortably, and quietly!

Although fiber supplements are available, a much tastier way to add fiber into your diet is to increase your consumption of fruits and vegetables. Fortunately, many of the most fiber-rich fruits and vegetables are very easy to grow in most regions of the United States!

Here are the top ten easy to grow sources of dietary fiber:

Romaine lettuce by Lawrence Farmer's Market
Romaine lettuce by Lawrence Farmer's Market

Top Ten Easy To Grow Sources of Dietary Fiber

  1. Romaine Lettuce. Romaine lettuce is one of the most popular members of a family of vegetables known as the leafy greens. Leafy green vegetables are widely considered to be the single most healthy family of vegetables for humans to eat. In addition to high levels of dietary fiber, they also contain high levels of iron, magnesium, vitamin A, vitamin C, vitamin K, and many other essential nutrients. Other fiber-rich and easy to grow leafy greens include spinach, turnip greens, mustard greens, collard greens, swiss chard, and kale.
  2. Raspberries. These tasty and easy to grow berries are rich in fiber, vitamin C, manganese, folic acid, and more. Other yummy berries high in fiber include strawberries and blueberries.
  3. Cauliflower. The cruciferous vegetables are another of the vegetable families considered the most healthy. Caulflower is an excellent source of fiber, vitamin C, vitamin K, folic acid, omega 3 fatty acids, and many more important nutrients. Other easy to grow, nutrient-packed cruciferous vegetables high in fiber include broccoli, cabbage, and brussels sprouts.
  4. Celery. Most people think of celery as being little more than crunchy water, but in fact, celery is a rich source of fiber, vitamin C, vitamin K, potassium, folic acid, and a number of other nutrients. Nutrient-rich, yet low in calories, celery is one of the quintessential diet foods for good reason!
  5. Green beans. As a nitrogen-fixing legume, green beans are not only great for you, they're great for your garden too! Legumes enrich the soil and improve the health of neighboring plants without need for nitrogen fertilizers and other chemicals. Because they come with their own built-in fertilizer, green beans are easy to grow, economical, and prolific. In addition to high levels of fiber, they are great sources of vitamin K, vitamin C, vitamin A, iron, potassium, folic acid, and many other nutrients. Another legume that is a good source of fiber is green peas.
  6. Eggplant. Although eggplant has a bit of an exotic reputation, it is actually easy to grow. Eggplant is a good source of fiber, potassium, manganese, copper and several of the B vitamins.
  7. Bell peppers. Although a good source of fiber, fiber is not the most outstanding nutrient of bell peppers. A single cup of raw red bell peppers (great on salads) provides nearly 300% of your daily allotment of vitamin C, and over 100% of your daily allotment of vitamin A! They are also rich in vitamin B6, folic acid, manganese, and more. Bell peppers are also very easy to grow in most regions of the United States.
  8. Carrots. Carrots like a deep bed to stretch down their roots, so I recommend double digging if you decide to grow them. Otherwise, they are easy to grow and a fantastic source of dietary fiber, vitamin A, vitamin C, vitamin K, and potassium.
  9. Asparagus. Another vegetable with a fancy reputation that is actually easy to grow in the home garden, asparagus is a great source of fiber, protein, folic acid, phosphorus, and vitamins K, A, C, B1, B2, B3, and B6.
  10. Apricots. Growing your own fruit allows you to eat the fiber-rich skins without worrying about the high levels of pesticide residues found on many commercially grown tree fruits. Apricots are one of the most fiber-rich tree fruits, they are also great sources of vitamin A and vitamin C. Other fiber-rich tree fruits include apples, pears, peaches, and plums.

Comments

    0 of 8192 characters used
    Post Comment

    • profile image

      Louis 

      6 years ago

      It made me aware how much benefits will I get by eating vegetables.

    • GiftedGrandma profile image

      GiftedGrandma 

      9 years ago from USA

      Great hub..very informational..just be sure if you are on prescription medications that they do not reduce the effects of the med. I learned that the hard way last year....some vegetables do

    • Cindy Letchworth profile image

      Cindy Letchworth 

      9 years ago from Midwest, U.S.A.

      Glad to know that green beans are a good fiber source. I love green beans. And as for celery....you knew that little piece of crunch had so much good inside it.

      Thanks for the list.

    • RedElf profile image

      RedElf 

      9 years ago from Canada

      Lots of good info here. Nice hub!

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)