Lettuce could help us meet our daily fiber needs. A 1-cup serving of lettuce contains 1.3 g of fiber, or 4% of the recommended daily intake.
Why should we eat fiber?
A diet high in fiber is beneficial for health. It has been associated with a significantly lower risk of developing coronary 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.
Lettuce is a good source of fiber
Lettuce contains moderate amounts of fiber. Romain lettuce (or cos lettuce) contains 1.8 g of fiber per 100 g. A bunch contains approximately 10.5 g of fiber.
Moreover, a 1-cup serving of lettuce contains about 1.3 g of fiber. This dose is about 4% of the recommended daily intake.
Iceberg lettuce contains less fiber than Romain lettuce. It contains 1.2 g of fiber per 100 g, or 0.86 g of fiber per cup.
Other common foods high in fiber
Lettuce contains moderate amounts of fiber. Although it’s good for you to consume it regularly, it won’t significantly increase your fiber intake. We should eat a wide variety of other foods high in fiber as well.
Actually, only whole, plant-based foods contain decent amounts of fiber. Animal products contain no fiber whatsoever, while refined plant-based foods contain negligible amounts of fiber. For instance, whole-wheat bread contains approximately 3 times more fiber than white bread!
Moreover, you better avoid fruit juices and highly processed products, such as vegetable oils. They’re high in calories, but contain no fiber.
Above all, you should consume more legumes and beans. They’re the richest foods in fiber. For instance, a serving of lentils provides more than 50% of the daily required dose of fiber!
Vegetables, fruits, whole-grains, seeds, and nuts are high in fiber as well. We should consume them regularly.