Brussels sprouts
Brussels sprouts contain about 4.8 grams of fiber per 100 grams. This vegetable provides both soluble and insoluble fiber, which helps support digestion, prevent constipation and nourish the intestinal microbiome.
Brussels sprouts are also rich in vitamin C, folate, and antioxidants. To retain many nutrients, Brussels sprouts should be processed by stir-frying, grilling, or eating raw in salads instead of boiling.
Mustard greens
Water spinach provides about 4 grams of fiber per 100 grams, mainly unsaturated fiber, which helps support bowel movements and prevent constipation. This vegetable is also rich in iron, vitamin K, calcium and beta-carotene, which contribute to blood production, maintaining energy and protecting bone health. Water spinach is suitable for cooking soups, stews or stir-frying dishes.
Sweet potato
Sweet potatoes are starchy but also contain a significant amount of fiber. A medium-sized sweet potato, keeping the skin intact, provides nearly 4 grams of fiber, including soluble fiber, insoluble fiber and prebiotic, which helps nourish beneficial intestinal bacteria.
In addition, sweet potatoes are also rich in beta-carotene, vitamin A and potassium, which contribute to boosting immunity, protecting vision and supporting cardiovascular health.
Sweet potatoes can be processed in many ways such as grilling, steaming, frying in an oil-free frying pot or used as ingredients for cakes.
