atara
Bluelighter
thujone said:
Yes, almonds are good for you and I didn't mean to imply they weren't, I was just pointing out what I saw as a logical contradiction. However, I feel this point ought to be addressed systematically.
The following vegetables are what I would consider to be dense in fiber, relative to cost and carbohydrate content: eggplant, carrots (also parsnip), broccoli, breadfruit, turnip (also rutabaga), butternut squash, kohlrabi, jalapeño peppers (certainly not tasteless!), ginger, shallots, taro, okra, green peas, fennel, olives, winter melon, and of course avocado. Papaya, onion, and chayote are not quite as dense but are usually quite cheap so I figure they deserve a mention.
The following fruits are what I would consider to be dense in fiber: apple, guava, pear, strawberry, kiwi (with skin), cherry, apricot, orange, tangelo, kumquat. The small berries, blueberry/blackberry/raspberry/elderberry/boysenberry/lingonberry etc contain loads of fiber and get special mention.
Also on the list are all of the leaf vegetables: spinach, collards, brussels sprouts, chard, kale, sweet potato greens (if you can find them), taro leaves, mustard greens, cabbage, and to a lesser extent lettuce (mostly water), and of course nuts, almond, hazelnut, etc. Coconut deserves special mention as it contains huge amounts.
The legumes are varyingly dense in fiber but cause digestive problems for some people, possibly due to the presence of fermentable oligosaccharides and saponins in various cultivars, so were excluded from the list. Peas in particular seem to be benign to everyone I've come across. The Triticeae tribe grains are the most widely-cited high-fiber foods, most notably oats, but an unknown fraction of the population suffer from idiopathic gluten sensitivity, plus blah blah blah oligosaccharides, and so were excluded from the list. Somewhat conveniently, oats are the most well-tolerated member of the tribe, possibly due to a lower toxicity of oat gluten (avenin).
Happy shitting!
edit: criteria: the vegetables listed all have fiber in excess of 2.5% by weight, the fruits all exceed 2% by weight. I think the only exception I made was for butternut squash, which is 2.1%, but it's cheap, starchy and it keeps well, so it's an attractive choice over similar starchy things.
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