Kale is among the richest foods in fiber. It has 4.1 g of fiber per 100g, or 14% DV. It has a higher fiber content than other common vegetables.
How much fiber should we get?
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 lower elevated blood pressure and serum cholesterol levels, enhance immune function, and improve insulin sensitivity.
We should consume at least 28 g of fiber per 2,000 calories. People who consume more calories should consume more fiber, though.
It’s rather unlikely to exceed the maximum safe dose of fiber. Actually, 90% of Americans fail to meet the recommended daily intake of fiber!
How much fiber is in kale?
Kale is pretty rich in fiber. It has 4.1 g of fiber per 100g, or 14% of the recommended daily intake!
Just an 1-cup serving provides 3% DV (Daily Value).
In fact, kale is among the richest vegetables in dietary fiber.
What types of fiber are in kale?
Kale has both soluble and insoluble fiber.
Soluble fiber dissolves in water, turning to a gel. It slows down digestion and has satiating effects.
Insoluble fiber doesn’t dissolve in water. It absorbs water, making the stool softer, helping defecation.
Common foods high in fiber
Only vegetables, fruits, legumes, beans, whole-grains, seeds, and nuts are good dietary sources of fiber.
Beans have the highest fiber content. For instance, a serving of lentils provides more than 50% of the recommended daily intake of fiber!
On the other hand, animal-based and refined plant-based foods contain no or negligible amounts of fiber.
Health benefits of kale
Kale is a cruciferous vegetable with great health benefits. It has a superior nutritional value. For instance, it’s a great dietary source of protein, vitamin K, lutein, zeaxanthin, beta-carotene, calcium, iron, and many more!
Most noteworthy, kale is particularly rich in antioxidant compounds, like vitamin C, polyphenols, and glucosinolates.
The regular consumption of kale as part of a well-balanced diet may reduce the risk of coronary artery disease, as well as other chronic or degenerative diseases. Moreover, kale may help lower cholesterol and lose weight.[3,4,5]
In addition, kale has powerful anti-cancer properties.