Top 12 Fiber-Rich Vegetables

If you fall short of your daily fiber needs, research shows you’re not alone. The latest Dietary Guidelines published by the U.S. Department of Agriculture recommends the average adult gets between 22 and 34 grams of fiber daily, depending on sex and age. However, it’s calculated that less than 5% of Americans consume the recommended amount of fiber despite its valuable role in gut health, heart health, blood sugar control, and weight management. Not to worry, though. Fiber-rich vegetables can save the day!^{1, 26}

Veggies can be an excellent way to boost your fiber intake, and we’ve got a list of some of the best options to include in a high-fiber diet. In this article, we’ll review the nutritional benefits of 12 high-fiber vegetables and ways to include them in a well-balanced diet.

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What Types of Fiber Are There?

Fiber is a crucial component of a healthy diet and essential to overall wellness. While it’s broadly defined as a non-digestible form of carbohydrate, it can be categorized into different types that highlight their unique roles in health. Understanding these fiber types can help you make informed decisions at meal times, maximizing fiber’s health benefits.²

Here’s a breakdown of the different types of fiber:

• Dietary Fiber: Dietary fiber occurs naturally in plant-based foods, such as vegetables, fruits, legumes, and whole grains. It’s often praised for its role in the digestive system and overall health.
• Added Fiber: Added fiber is appropriately named, as it’s the fiber that’s added during processing to enhance a food’s fiber content. This category can include fiber supplements and modified fibers.
• Soluble Fiber: When soluble fiber mixes with water, it forms a gel-like substance. It’s best known for improving cholesterol levels and stabilizing blood sugar levels. The primary sources of soluble fiber include fruits and veggies.
• Insoluble Fiber: Insoluble fiber doesn’t dissolve in water but rather adds bulk to stools and helps prevent constipation. It’s typically found in cereals and whole-grain products.

The 12 Best Vegetables High in Fiber 

Grain-based carbs like whole wheat bread, quinoa, and brown rice get a lot of hype for their fiber content. While oatmeal makes for an excellent high-fiber breakfast, fiber-rich veggies offer different benefits than their grain counterparts. Incorporating high-fiber vegetables into your well-balanced diet can be an excellent way to ensure you get enough fiber and boost your overall health.

Most vegetables are a good source of fiber, but some really shine in the spotlight. That’s why we’ve compiled a list of 12 of our favorite high-fiber veggies, highlighting their various health benefits and culinary capabilities.

1. Carrots

Carrots are an excellent source of cellulose, an insoluble fiber shown to support a healthy gut microbiome and protect against inflammation. Including carrots in a well-balanced diet can support digestive health and prevent constipation. A medium-sized carrot (61g) contains 1.7 grams of fiber, while one cup of chopped raw carrots (128g) provides 3.6 grams. Plus, carrots contain antioxidants like beta-carotene that promote overall health and protect against chronic diseases. They can be enjoyed raw or added to various recipes, like a hearty vegetable soup.^{3, 4, 5}

2. Collard Greens

Leafy greens like kale and turnip greens have a lot to offer, including a hefty serving of fiber. Collard greens are an excellent source of soluble fiber, as one cup provides 1.4 grams of fiber and just 11 calories. Considered a cruciferous vegetable, collards have been linked to improved blood sugar control, making them an ideal choice for those with a history of type 2 diabetes. They’re also packed with antioxidants, vitamins, and minerals that contribute to overall well-being.⁶

3. Swiss Chard

Swiss chard is another leafy green with many health benefits. It may not win first prize for its fiber content, as one cup only contains 0.6 grams of fiber. However, its fiber-to-calorie ratio makes it a nutrient-dense veggie with less than seven calories per cup. Swiss chard also contains powerhouse nutrients like vitamin C, magnesium, and potassium.^{7, 8}

4. Artichokes

Artichokes are packed with inulin, a prebiotic fiber that supports gut health by nourishing the beneficial bacteria in the digestive system. Including artichokes in a well-balanced diet can aid digestion, regulate blood sugar levels, and improve heart health. One cup of artichoke slices (150 g) provides 2.4 grams of fiber.^{9, 10}

5. Broccoli

Broccoli is a fiber-rich food, providing 1.8 grams of insoluble fiber per cup (76 g). Including the green vegetables in a nutritious diet can support healthy digestion, regular bowel movements, and many other health benefits. For example, it’s rich in vitamins A, C, and K and minerals such as calcium, iron, and potassium. Plus, it possesses antimicrobial, antioxidant, and anti-inflammatory properties, adding to its appeal.^{11, 12}

6. Beets

Beets are a high-fiber food, with 3.8 grams of fiber per cup (136 g). Beetroot has been praised as a functional food that offers many health benefits. For example, it has been linked to improved LDL cholesterol levels and reduced oxidative stress, protecting cells from damage that can lead to chronic disease. Beetroot’s fiber content and nutrient profile can support overall well-being and healthy cardiovascular function.^{13, 14}

7. Cauliflower

One cup of chopped cauliflower (107 g) contains 2.1 grams of fiber and 27 calories. Part of the cruciferous vegetable family, cauliflower can be an excellent addition to salads and stir-fries. Including the nutritious and delicious veggie in a well-balanced diet can be an excellent way to boost your fiber intake, promote regular bowel movements, and protect against heart disease.¹⁵

8. Brussels Sprouts

Brussels sprouts are packed with dietary fiber; one cup (88 g) contains 3.3 grams of fiber. These powerful green veggies in a well-balanced meal can aid digestion, help regulate blood glucose levels, and help promote regular bowel movements. Additionally, brussels sprouts are rich in vitamins C and K, contributing to overall health and wellness.¹⁶

9. Legumes

While legumes are not technically classified as vegetables, they fall into the category of plant foods. Foods like beans, chickpeas, split peas, green peas, and lentils are often used like vegetables in cooking and boast an impressive nutrient profile. Legumes are rich in dietary fiber, making them an excellent choice for those managing their blood sugar or cholesterol levels. The nutrition facts vary between legume types, but black beans can be a great reference. One cup of cooked black beans (172 g) contains an impressive 15 grams of fiber. Similarly, one cup of cooked kidney beans (177 g) provides 13.1 grams of fiber.^{17, 18}

10. Sweet Potato

Sweet potatoes can be a nutritious addition to a high-fiber diet. They’re a versatile veggie, rich in several vital nutrients, such as beta-carotene and B vitamins. One medium-sized cooked sweet potato (114 g) contains 3.8 grams of dietary fiber. Sweet potatoes can be enjoyed in various ways. For example, sweet potato fries can be a nutritious substitute for traditional French fries.¹⁹

11. Eggplant

Eggplant is an excellent source of fiber, supporting many avenues of health. One cup of chopped eggplant (82 g) provides 2.5 grams of fiber. Eggplants are also celebrated for their many bioactive compounds, which give them their antioxidant capabilities. There are several ways to eat eggplant, including eggplant lasagna, eggplant parmesan, and various stir-fries and roasts.^{20, 21}

12. Mushrooms

Mushrooms can be a valuable source of fiber, supporting gastrointestinal health. One cup of raw chanterelle mushrooms contains 2 grams of fiber and minimal calories. Of course, different mushroom varieties will have unique fiber content. Additionally, mushrooms provide essential nutrients, such as B vitamins, selenium, and various antioxidants. Including them in a well-balanced diet can support immune function, heart health, and more.²²

<div class="pro-tip"><strong>Also Read: </strong><a href=health-benefits-mushrooms>Mushroom Health Benefits: Nutrient-Rich Superfood</a></a>.</div>

What Are the Benefits of Fiber?

Fiber is an essential component of a healthy diet, and research shows very few people are getting too much fiber. It’s often praised for its role in digestive health but offers many health benefits beyond promoting regular bowel movements. Its influence extends to heart health, blood sugar control, and weight management. Understanding its many roles in the body can help you make informed decisions regarding your dietary intake.

The many benefits of fiber include:

• Reducing Cholesterol Levels: Soluble fiber forms a gel-like substance when mixed with water and binds to cholesterol in the digestive system, helping to remove it before it gets to the bloodstream. Improved cholesterol levels can help reduce the risk of heart disease and even increase the efficacy of other cardiovascular therapies.²³‍
• Promoting a Healthy Weight: Fiber-rich foods are low in calories despite taking longer to digest. Including high-fiber foods in your meals and snacks can help you feel full for longer, reducing your overall calorie intake and supporting weight loss or weight management goals.‍
• Preventing Constipation: Insoluble fiber adds bulk to stools, helping to facilitate a regular bowel schedule. Regular bowel movements can help prevent constipation and promote a healthy gut microbiome.‍
• Managing Blood Sugar: Fiber can be a game-changer for blood sugar control, as it slows digestion and the absorption of carbs into the bloodstream. Research supports this notion as it has linked soluble fiber intake with improved glycemic control in those with type 2 diabetes.²⁴‍
• Reducing Cancer Risk: Eating enough fiber can also help reduce the risk of certain cancers. A high fiber intake, especially from fruits, vegetables, and whole grains, has been linked to a reduced risk of esophageal, gastric, colon, rectal, colorectal adenoma, breast, endometrial, ovarian, renal cell, prostate, and pancreatic cancers.²⁵

Learn More About How to Improve Blood Sugar Health With Signos’ Expert Advice

Sustainable weight loss and effective blood sugar management require a holistic approach involving dietary changes, regular physical activity, stress management, and sleep hygiene. However, choosing the proper medications under the guidance of your healthcare practitioner can also be a valuable aspect of overall wellness. Signos’ experts have years of experience to offer personalized advice on your journey to wellness. The registered dietitians on the Signos team are equipped to provide nutrition guidance that accounts for your medical history and dietary preferences.

Learn how Signos can improve health, and learn more about glucose levels on Signos’ blog. Not sure if Signos is right for you? Find out if Signos is a good fit by taking a quick quiz!

<div class="pro-tip"><strong>Learn More: </strong><a href=fiber-for-metabolic-health>Dietary Fiber: A Crucial Nutrient for Metabolic Health</a>.</div>