Arugula as well as other green leafy greens could help us meet our daily fiber needs.
How much fiber should we consume a day?
A high-fiber diet has been associated with a lower risk of developing heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Also, it may reduce high blood pressure and cholesterol, enhance immune functions, and improve insulin sensitivity.
Furthermore, fiber supports weight loss, as it controls appetite and decreases cravings for fattening foods.
We should consume at least 28 g of fiber per 2,000 calories. More is better, though. Consuming too much fiber is rather unlikely to cause any side effects.
Actually, most people fail to meet the recommended dose of fiber. In fact, about 90% of Americans fail to consume adequate amounts of fiber.
Is arugula high in fiber?
Arugula has a moderate amount of fiber. It contains 1.6 g of fiber per 100g.
A serving provides only 3% of the recommended daily intake.
Which one has more fiber? Arugula, lettuce, spinach, or kale?
All dark leafy greens are excellent dietary sources of fiber. Try to eat a big salad a day to significantly increase your daily fiber intake.
Arugula isn’t the richest green in fiber, though. Other common greens, like kale, spinach, lettuce, and cabbage have a much higher fiber content. Kale has the highest fiber content than other common leafy greens.
You can add many greens to your favorite salad and smoothie recipes. Banana smoothies are great snacks for weight loss as well!
Dark leafy greens help us meet our daily fiber needs.
Common foods high in fiber
Only plant-based foods, like vegetables (e.g. eggplant, broccoli), fruits, legumes, beans, whole-grains, mushrooms, seeds, and nuts, are good dietary sources of fiber.
Beans are the richest food in fiber, though. For instance, a serving of soybeans and chickpeas provides approximately 37% and 45% of the recommended daily intake, respectively!
In contrast, animal-derived foods contain no fiber at all. Refined plant-based foods also contain negligible amounts of fiber.
Health benefits of arugula
Arugula (rocket) has many health benefits due to its great antioxidant content. It’s packed with health-promoting phytochemicals, such as flavonoids and isothiocyanates.
Actually, arugula has anti-cancer, antidiabetic and anti-inflammatory activities.[4,5]