The Best High-Fiber Produce from Texas
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Texas is home to a wide variety of high-fiber produce. The state's warm climate and rich soil allow for a long growing season, meaning Texas farmers have an abundance of nuts (how long do nuts last?), fresh fruits, grains, and vegetables to choose from.
Blackberries (how long do blackberries last?), pomegranates, and persimmon are just a few of the delicious fruits grown in Texas. Blackberries, in particular, contain about 8 grams of fiber per cup. That's 30% of the recommended daily intake of fiber!
Other high-fiber produce grown in Texas includes okra, peanuts, and asparagus (What wine goes well with asparagus?). So next time you're looking for a healthy snack, reach for some Texas-grown produce. Your body will thank you for it!
Importance of Fiber in Our Diet
Most people are aware that eating a diet rich in fiber is suitable for their overall health, but few know why. Fiber is a type of carbohydrate that the body cannot digest, meaning it passes through the digestive system without being broken down or absorbed. Here are some of its unique benefits:
Fiber helps to keep the digestive system healthy by inducing bowel movements and promoting gut bacteria
Fiber can help to regulate blood sugar levels by slowing down the absorption of sugar into the bloodstream.
Fiber intake has been linked to a lower risk of heart disease, obesity, and type 2 diabetes.
Is there enough fiber on your plate? TexasRealFood discusses ways to get your recommended daily intake of fiber here.
Two Types of Fiber
Soluble Fiber
Soluble fiber is a type of dietary fiber that dissolves in water to form a gel-like substance. It is found in oats (how long do oats last?), beans, peas, and fruits.
While soluble fiber has many potential health benefits, it is important to consume it in moderation as it can also cause gas and bloating. Moreover, people who are taking medications for diabetes or other medical conditions should speak to their doctor before increasing their intake of soluble fiber.
Insoluble Fiber
While soluble fiber dissolves in water and helps to regulate the digestive system, insoluble fiber does not dissolve and instead passes through the body relatively unchanged. This fiber is found in foods like wheat bran (how long does wheat bran last?), nuts, and vegetables.
Unlike soluble fiber, insoluble fiber does not absorb water or form a gel-like substance. Instead, it adds bulk to the stool and helps to move food through the digestive tract.
High-Fiber Produce in Texas
Peanuts
Peanuts are a rich source of insoluble dietary fiber.
They are a type of legume that is native to South America. In fact, peanuts rank 2nd in U.S. peanut production.
Peanuts are a type of nut that is often roasted and used in various dishes, such as stir-fries, sauces, and soups.
Peanuts are an excellent source of protein and contain high levels of vitamin E, niacin, and folate.
Peanuts are a good source of fiber and have a low glycemic index, making them a healthy snack for people with diabetes.
Peanuts can be purchased whole, roasted, or salted at most grocery stores.
Corn
Texas is one of the top corn (how long does corn last?)-producing states in the United States, with nearly 2 million acres of land devoted to the crop each year.
Texas' corn crop is used for both livestock feed and for human consumption.
Corn is a versatile ingredient that can be used in a wide variety of products, including tortillas, chips, and cereal.
Corn is high in dietary fiber, containing 4.6 grams of fiber in 100 grams of corn. This is 17% of the recommended daily intake of fiber.
Corn is high in cellulose, which is insoluble fiber.
Sorghum
Sorghum (how long does sorghum last?) is a versatile grain that has been grown in Texas for centuries.
It is a good source of insoluble dietary fiber that's high in nutrients and has a variety of uses, including as food, animal fodder, and in the production of alcoholic beverages.
Sorghum is well-suited to the hot, dry climate of Texas, and it requires relatively little water to thrive.
Sorghum can also be used as a sweetener. Sorghum syrup (how long does sorghum syrup last?) is made by boiling the juice of the sorghum plant. The syrup is then used to sweeten tea, coffee, and other beverages. It can also be used in baking or to make candy.
In recent years, it has become more popular across the United States as a gluten-free alternative to other grains.
Half a cup of sorghum provides more than 7 grams of fiber, about 25% of the recommended daily fiber intake.
It is also a good source of protein and essential vitamins and minerals. Sorghum can be used in place of rice or pasta, or you can use it to make bread or other baked goods.
Bell Pepper
Resilient and adaptive to heat, Texans can grow bell peppers almost ten months out of the year, depending on the location.
Peppers are one of the few vegetables that actually thrive in hot weather. As a result, they are a popular addition to many Texan dishes, from traditional Tex-Mex favorites to grilled meats and veggies.
Peppers are a great source of soluble dietary fiber. In fact, one pepper can provide over 10% of the recommended daily intake of fiber.
Okra
The hot, humid climate of Texas is ideal for growing okra. This versatile vegetable thrives in hot and humid weather, and it is easy to find okra plants in many backyard gardens throughout the state.
Okra is a popular ingredient in many Southern dishes, including gumbo and fried chicken. It is also often cooked with tomatoes, onions, and peppers to create a tasty side dish.
Okra is a good source of vitamins A and C, as well as fiber and iron.
Every 100g of okra contains 3.2grams of insoluble and soluble fiber, which is 13% of your daily needs.
Asparagus
While asparagus (how long does asparagus last?) is typically associated with cooler climates, it can actually be grown in a wide range of temperatures, including Texas. In fact, Texas is one of the top asparagus-producing states in the country. This is because asparagus thrives in Texas' warm climate and long growing season. In addition, the state's sandy soils are also ideal for asparagus production.
Texas produces a wide variety of asparagus, from the traditional green variety to the more unusual purple asparagus.
Asparagus is a rich source of insoluble fiber.
Half a cup of asparagus contains 1.8 grams of fiber which is 7% of your daily needs.
Blackberry
In Texas, the blackberry season typically begins in late May or early June. The berries ripen quickly, and by mid-summer, there are often more blackberries than anyone knows what to do with.
Blackberries in Texas are commonly found in farmers' markets, roadside stands, and even growing wild in fields and along roadsides.
Blackberries are delicious when eaten fresh, cooked into pies or jams, or made into wine.
For such a tiny fruit, blackberries are high in both soluble and insoluble fiber.
One cup of raw blackberries has almost 8 grams.
Figs
Texans have a long history of growing fig trees, dating back to the early days of statehood. Figs are well-suited to the Texas climate, and they can be successfully grown in any part of the state.
Fig trees are relatively easy to care for and provide a bountiful harvest of sweet fruit. In addition, fig leaves can be used as natural mulch, providing valuable nutrients for other plants in the garden. For all these reasons, fig trees have been an essential part of Texas homesteads for generations.
Figs are naturally high in both soluble and insoluble fiber and packed with vitamins and minerals.
Around 4 figs, depending on the size, provides 5 grams of dietary fiber or 20% of the recommended daily intake.
Persimmon
Persimmon trees are small, easy to grow, and can adapt to the Texas climate. In San Antonio and surrounding areas, Oriental persimmons generally start ripening around late October through the early part of December.
Persimmons are an excellent source of soluble fiber, providing nearly five grams per medium-sized fruit.
Persimmons are generally round or oval in shape. They have thin, edible skin ranging from orange to red. The flesh of the fruit is sweet and slightly tangy, making it a popular choice for baking and cooking.
Persimmons can be enjoyed fresh or used in pies, jams, and other sweet treats.
Peach
Peaches are a delicious summer fruit that can be enjoyed fresh, canned, or baked.
One medium peach can give you as much as 6% to 9% of the fiber your body needs each day.
They are also a good source of vitamins A & C and potassium.
The small town of Stonewall, located in southeastern Gillespie County, Texas, prides itself in having the "sweetest peaches in Texas." The town celebrates its peach season with the Stonewall Peach JAMboree and Rodeo each year. The event features a rodeo and dance with live music; a parade and pageant; baking, preserves, and salsa contests; a peach show; and more. For one weekend each year, Stonewall is the place to be for all things peach.
Final Thoughts
By eating various high-fiber foods, we can enjoy better health, lower cholesterol levels, and even weight loss! So the next time you're at the grocery store, be sure to stock up on some of Texas' finest fiber-rich produce! Not only will you be doing your body a favor, but you may also find that these natural foods are more affordable than their processed counterparts. And who knows? You may even start to enjoy eating your veggies once you know all of the incredible health benefits they offer.
Explore the TexasRealFood Fruit Promptuary. We've wrung every corner of Texas for all your favorite fruits, from the most common to the most exotic. You'll find all the information you need if it's eaten, purchased, or grown in Texas.
