Spinach and Other Green Leafy Vegetables
Green leafy vegetables such as spinach, collard greens, kale, broccoli, Brussels sprouts, cabbage, and lettuce are among the best sources of dietary fiber and antioxidants that promote gut health. In addition, research state that they also have high amounts of folate and vitamins C and K, which can help regulate gut health and performance.
These green vegetables also provide additional roughage and weight to stool, making them easier to pass through the gastrointestinal tract. A cup of spinach contains 4.7 grams of fiber which is already 19% of the recommended daily intake (RDI). Meanwhile, five pieces of Brussels sprouts contain 14% of the RDI, and broccoli provides 2.4 grams of fiber. People can incorporate them into their diets by adding them to salads or boiling, steaming, or grilling them to their preferred level of doneness.
Health experts also recommend adding spinach to smoothies for an added flavor and fiber boost. People who follow the ketogenic diet could grate or finely chop cabbage and make it a rice substitute. They can also chop collard greens and kale and mix them with eggs for a tasty omelet. Nutritionists say that an excess of fiber in the diet isn’t going to be bad, but people should also observe themselves for adverse effects.
