Peas are a delicious and versatile fibre source; they can be eaten fresh from the pod, purchased frozen or cooked, or dried and made into split-pea soup. The USDA reports that one cup of cooked peas has 8.8 grammes.
The health benefits of broccoli are well-known at this point. A cruciferous vegetable with cancer-fighting properties (reviewed in 2015 by Current Pharmacology Reports) and a good amount of fibre (as shown by the following table): The USDA estimates that one small stalk of boiled broccoli contains about five grammes.
When discussing apples, the skin is key; removing it removes fibre and many beneficial phytochemicals, as reported by Harvard Health. The National Cancer Institute suggests that a diet rich in phytochemical-rich plants may help lower one’s cancer risk.
Brown remarked, “Once the skin is removed, you remove a lot of the good stuff that’s in there.” According to the USDA, a single medium-sized apple has about 4.4 grammes of fibre.