Peppers are great dietary sources of fiber. Their regular consumption could help increase daily fiber intake. The fiber content depends on the variety, though. Peppers contain between 0.9 and 3.4 g of fiber per 100 g.
Why should we eat fiber?
A diet high in fiber is beneficial for health. It has been associated with a lower risk of developing heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. It may lower elevated blood pressure and serum cholesterol levels, improve insulin sensitivity and enhance immune function!
We should consume at least 14 g of fiber per 1,000 calories. Hence, people who follow a typical 2,000 calorie diet should consume at least 28 g of fiber. More is better, though.
Getting too much fiber from food is rather unlikely. Actually, 90% of Americans fail to meet the recommended daily intake! So, it’s crucial to start consuming more foods high in fiber.
How much fiber in peppers?
All pepper varieties are petty low in carbs and calories, while they contain moderate amounts of fiber. Eat them regularly to increase your daily fiber intake.
Banana peppers are the richest pepper variety in dietary fiber. They contain 3.4 g of fiber per 100 g. A banana pepper contains up to 2.55 g of fiber. This dose is 9% of the recommended daily intake!
Sweet red, green, and yellow peppers contain decent amounts of dietary fiber as well. Red peppers have the highest fiber content, though. They contain 2.1 g of fiber per 100 g. Sweet green peppers contain 1.7 g of fiber per 100 g, while yellow peppers have the smallest fiber content, containing only 0.9 g per 100 g.
So, red peppers contain 24% and 130% more fiber than green and yellow peppers, respectively!
Jalapeño peppers are high in dietary fiber as well. They contain 2.8 g of fiber per 100 g. Just a jalapeño pepper contains 0.4 g of fiber.
Other common foods high in fiber
Certainly, we should consume a wide variety of foods high in fiber for good health. It’s important to consume the recommended daily intake.
But, only whole, plant-based foods contain decent amounts of fiber. Animal products, such as meat, eggs, and dairy, contain no fiber! Moreover, refined plant-based foods contain negligible amounts of fiber. For instance, whole-wheat bread contains about 3 times more fiber than white bread!
First, you should start consuming legumes and beans. Actually, they’re the richest foods in fiber. For instance, a serving of lentils provides more than 50% of the daily recommended dose of fiber!
Vegetables, fruits, mushrooms, whole-grains, seeds, and nuts are also great dietary sources of fiber.