They are low in calories and exceptionally rich in vitamin C and other antioxidants, making them an excellent addition to a healthy diet.Green, unripe peppers have a slightly bitter flavor and are not as sweet as fully ripe ones.Nutrition facts Fresh, raw bell peppers are mainly composed of water (92%).The main nutrients in 3.5 ounces (100 grams) of raw, red bell peppers are ( 1 ): Calories: 31.The carbs are mostly sugars — such as glucose and fructose — which are responsible for the sweet taste of ripe bell peppers.One medium-sized red bell pepper provides 169% of the Reference Daily Intake (RDI) for vitamin C, making it one of the richest dietary sources of this essential nutrient.Pyridoxine is the most common type of vitamin B6, which is a family of nutrients important for the formation of red blood cells.Pyridoxine is the most common type of vitamin B6, which is a family of nutrients important for the formation of red blood cells.Red bell peppers are high in pro-vitamin A (beta carotene), which your body converts into vitamin A ( 4 ).Other plant compounds Bell peppers are rich in various antioxidants — especially carotenoids, which are much more abundant in ripe specimens ( 5 ).Studies indicate that this polyphenol antioxidant may be beneficial for preventing certain chronic conditions, such as heart disease and cancer ( 4 , 10 , 11 ).Studies indicate that this polyphenol antioxidant may be beneficial for preventing certain chronic conditions, such as heart disease and cancer ( , , ).SUMMARY Bell peppers contain many healthy antioxidants, including capsanthin, violaxanthin, lutein, quercetin, and luteolin.High consumption of fruits and vegetables has been linked to a reduced risk of many chronic illnesses, such as cancer and heart disease.Eye health The most common types of visual impairments include macular degeneration and cataracts, the main causes of which are aging and infections ( 13 ).A number of studies indicate that regular consumption of foods rich in these carotenoids may cut the risk of both cataracts and macular degeneration ( 19 , 20 , 21 , 22 , 23 ).Dietary iron absorption increases significantly when you consume fruits or vegetables high in vitamin C ( 25 ).For this reason, eating raw bell peppers alongside iron-rich foods — such as meat or spinach — may help increase your body’s iron stores, cutting your risk of anemia. .
33 Vegetables High in Fiber
Vegetables are arguably the healthiest of all the food groups and are a great source of fiber. .
Fiber In Peppers: The Fact And Fiction
One way to increase the amount of fiber in your diet is to consume fresh fruits and vegetables.For example, you get 2.1 grams of fiber in 100 grams of bell pepper but quite a bit more from an equivalent amount of smaller peppers.Other foods like lentils, black beans, and blackberries all contain much more than the typical pepper.A ripe red bell pepper will give you 2.1 grams per 100-gram serving; a green bell pepper will you 1.7 grams per 100-gram serving.Drying does not affect fiber content but it reduces the overall volume of the pepper, which means that dried peppers will have a higher proportion. .
Soluble Fiber in Bell Peppers
Less than half of American adults consume the 25 to 38 grams of total dietary fiber daily that is recommended by the National Academy of Sciences, reports the Cleveland Clinic.Most of these plant-based foods, including bell peppers, contain some of each of the two types of fiber, known as soluble and insoluble fiber.A 1-cup serving of bell peppers supplies approximately 9 percent of this recommendation. .
Bell Peppers: Health Benefits, Nutrients, Preparation, and More
This makes them a popular ingredient that adds flavor to many dishes without adding heat.A one-cup serving of chopped green bell pepper contains 120 milligrams of vitamin C. Vitamin C helps your body absorb iron and heal wounds.Getting rid of excess body fluid helps reduce pressure within your blood vessels.A diet high in fiber may also reduce the likelihood of hemorrhoids.The vitamin C abundant in bell peppers may also help reduce elevated blood sugar levels in people with Type 2 diabetes.
Low-fiber diet do's and don'ts
Fiber is the part of fruits, vegetables and grains not digested by your body.A low-fiber diet restricts these foods.A low-fiber diet limits the types of vegetables, fruits and grains that you can eat.Occasionally, your doctor also may want you to limit the amount of milk and milk products in your diet.Depending on your condition and tolerance, your doctor may recommend a diet that is more or less restricted.If you're eating a low-fiber diet, be sure to read food labels.Foods you might not expect — such as yogurt, ice cream, cereal and even beverages — can have added fiber.Look for foods that have no more than 1-2 grams of fiber in one serving.Avoid these foods and products made with them:.Nuts, seeds, dried fruit and coconut.Canned or well-cooked potatoes, carrots and green beans.Bananas, melons, applesauce and canned peaches (no skin).White toast, creamy peanut butter, jelly.Drink plenty of water unless your doctor tells you otherwise.Eating a low-fiber diet will limit your bowel movements and help ease diarrhea or other symptoms of abdominal conditions, such as abdominal pain. .
6 foods to help fight constipation
Constipation can occur for a variety of medical reasons, but more often than not, it is simply due to a poor diet and unhealthy lifestyle.Good ol’ H20 is a crucial component to relieving that uncomfortably “full” feeling and helping to move waste through your bowels.This means that it will retain water as it passes through your digestive system creating a gel like consistency and helping to prevent constipation.If you’re sick of chomping on apples, throw raspberries, grapefruits, mangoes and oranges into the mix, they’re also high in soluble fiber and great for digestive health.Bell peppers, eggplant, and leafy greens like kale, broccoli rabe and arugula are also high in insoluble fiber.Like all high-fiber foods, oats contain a combo of insoluble and soluble fiber, but they’re famous for helping to lower cholesterol and decrease the risk of diabetes.Top with raspberries for an extra fiber boost, or if you suffer from an insatiable sweet tooth, try this peanut butter cup oatmeal.These on-the-go nuts are high in potassium, provide you with important B vitamins, and just one ounce packs about 3 grams of fiber.The fiber will help stay fuller longer and the healthy fat and protein also add satiety, making them a perfect snack if you’re looking to manage your weight.For more tips on how to live your most nutritious life, follow Keri on Instagram @nutritiouslifeoffical and sign up for our One Small Thing newsletter! .
The Ultimate High-Fiber Grocery List
Harvard School of Public Health: "Fiber: Start Roughing It!".National Women’s Health Resource Center: "How Much Fiber should I Have in My Daily Diet?". .