JAR 2
Fibrous Vegetables
Fiber rich vegetables are the key to optimal gut health.
If a vegetable leaves strings in your mouth when you chew it, there's a good chance it’s a fibrous vegetable. These types of veggies act like nature’s scrub brush, cleaning out your digestive tract and promoting optimal gut health. By keeping your gut in check, fibrous vegetables help ensure that your body efficiently absorbs nutrients into your bloodstream. And as research on gut health grows, we’re learning just how vital it is for overall well-being, from digestion to immune function.
Make it a priority to include fibrous vegetables in your meals daily. Here are a few examples to get you started:
String Beans
Long Beans
Snap Peas
Sweet Peas
Edamame
Broccoli
Cauliflower
Broccolini
Asparagus
Brussels Sprouts
Bamboo Shoots
Artichoke Leaves
Stems of Leafy Greens
Celery
Bitter Gourd
A serving size of fibrous vegetables is 1 cup raw, chopped and loosely packed. Fibrous vegetables reduce by varying amounts depending on the vegetable so measure them raw. Whatever they cook down to is the correct serving size.
I’ve seen many clients over the years remove the thick stems of certain leafy greens and throw them away. You can save time and money by using the stems as your fibrous vegetable.
Vegetables that are exceptionally stringy can be chopped into lengths of roughly 1/2 to 3/4 inch (1.5 to 2 cm).
Remember, it is the stringy fiber in these vegetables that your body needs, so be sure to keep it intact. Blending these vegetables or overcooking them to be mushy defeats the purpose. Steaming until hot through while still a bit crunchy is one of the best cooking methods.