Add bell peppers to your salad to boost fiber intake

Peppers are high in fiber, containing up to 3.4 grams of fiber per 100g. A serving provides 9% of the Daily Value. In a salad, they have more fiber than other common vegetables.

All peppers varieties are high in fiber!

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

Banana peppers are the richest pepper variety in dietary fiber. They contain 3.4 grams of fiber per 100g. A banana pepper contains up to 2.55 grams of fiber. This dose is 9% of the recommended daily intake![1]

Sweet peppers

Sweet red, green, and yellow peppers contain decent amounts of dietary fiber as well:

  • red peppers have the highest fiber content. They contain 2.1 grams of fiber per 100g.
  • green peppers contain 1.7 grams of fiber per 100g.
  • yellow peppers have the smallest fiber content, containing only 0.9 grams per 100g.

So, red peppers contain 24% and 130% more fiber than green and yellow peppers, respectively!

Jalapeño peppers

Jalapeño peppers are high in dietary fiber as well. They contain 2.8 grams of fiber per 100 g. Just a jalapeño pepper contains 0.4 grams of fiber, or 14% of the DV.

You should eat peppers regularly. They have a great nutritional value and help lose weight. Above all, they’re particularly rich in vitamin C.

How much fiber in a salad?

Besides peppers, tomatoes, cucumbers, and onions are high in fiber. However, peppers are the richest ingredients in fiber in a salad! They have substantially more fiber than onion, tomato, or cucumber!

Certainly, a salad with these vegetables helps meet your daily needs of fiber! A big salad can provide more than 30% of the recommended daily intake.

Also, you could add other greens to your favorite salad recipes for boosting fiber intake. Cabbage, lettuce, spinach, and arugula are particularly high in fiber!

Moreover, you could add dried fruits, seeds, or nuts to your favorite salad recipes! Raisins, cranberries, and walnuts are also excellent sources of fiber!

Other common foods high in fiber

Certainly, we should consume a wide variety of foods high in fiber for good health.

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!

Legumes and beans are the richest foods in fiber. For instance, a serving of lentils provides more than 50% of the recommended daily dose of fiber!

Vegetables, fruits, mushrooms, whole grains, seeds, and nuts are also great dietary sources of fiber.

Getting high amounts of fiber is easy. Even favorite foods such as popcorn, potatoes, or pasta are excellent dietary sources of fiber.

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