8 Vegetables That Are High in Fiber

When you need more fiber in your diet, you have options other than whole grains, beans and nuts. There are several vegetables that can also help you meet your fiber goals.

• Fiber content: 6.91 grams (g), approximately 25% of the daily value (DV)
• Serving size: One medium-sized raw artichoke, 128 g

You may not think about consuming an artichoke when you’re filling your diet with fiber-rich foods, but this tender, earthy vegetable is a great source of nutrients. Artichokes are also relatively low in carbs, naturally low in sugar, and contain many beneficial minerals like potassium, iron, and zinc.

You can buy canned artichoke hearts to chop and add to salads, pasta dishes, pizza, or dips. You can also roast whole artichokes and remove the fleshy parts from the leaves and center (the heart).

• Fiber content: 4.44 g, or approximately 16% of the DV
• Serving size: One small or medium sized raw sweet potato, approximately 100g

Sweet potatoes contain more sugar and carbohydrates than many other vegetables, but they are also packed with vitamins, minerals and fiber.

The average, small to medium, skinless sweet potato contains 19 milligrams of magnesium and 486 milligrams of potassium. If you leave the skin on, you get an extra boost of vitamins, minerals and fiber.

• Fiber content: 4.13 grams, or approximately 15% of the DV
• Serving size: Half cup, raw

Green peas are considered a starchy vegetable, along with corn and white potatoes. Green peas, however, contain more fiber than other starchy vegetables.

Although fresh, frozen, or canned green peas add fiber, protein, and calcium to your diet, try to choose fresh or frozen peas whenever possible. Canned peas often contain added salt and sugar, making them a slightly less healthy choice overall.

• Fiber content: 4.08 g, or approximately 15% of the DV
• Serving size: 85 g, approximately 1 cup, raw

Brussels sprouts are part of a food group called cruciferous vegetables, known for being rich not only in fiber, but also in vitamin C, folate, vitamin K, and antioxidants.

Brussels sprouts are no exception. In addition to their fiber, vegetables also contain 86 micrograms of folate and 85 milligrams of vitamin C, almost providing you with the recommended daily value of 90 to 120 milligrams.

If you’re not a fan of their flavor, try roasting or sautéing shredded or halved Brussels sprouts with a little olive oil and salt for a crunchy and healthy side dish.

• Fiber content: 3.81 g, or approximately 14% of the DV
• Serving size: 1 cup, raw

This richly colored root vegetable is packed with vitamins and minerals like potassium, folate and magnesium. It is rich in antioxidants called betalains, which repair and prevent cell damage.

Beets can be easily roasted and served as a side dish. They can also be mixed into soups or dips, grated or chopped into salads and salads, and even marinated for a punch of bright, tangy flavor in sandwiches or wraps.

• Fiber content: 2.64 g, or approximately 9% of the DV
• Serving size: 1 large raw carrot, approximately 85 g

In addition to being a good source of fiber, carrots also contain high amounts of an antioxidant called beta-carotene. This is what gives carrots their color and is a key dietary source of vitamin A.

There are many options for adding carrots to your diet. You can:

• Dip raw carrots in hummus or guacamole
• Grate or grate them into fresh salads or coleslaw
• Roast or fry them for a side dish
• Slice or dice them in soups, stews and pasta dishes

You can even incorporate them into baked goods like Morning Glory Muffins and Carrot Cake for a sweet treat with added nutrients.

• Fiber content: 1.82 g, or approximately 7% of the DV
• Serving size: 1 cup

This cruciferous vegetable is also a good source of calcium, vitamin K and vitamin C.

Broccoli is versatile. It might even have a place at the breakfast table: with a little grated cheese and a portion of ham or bacon, you have the makings of a hearty and nutritious omelette on your hands.

• Fiber content: 1.69, approximately 6% of DV
• Serving size: 2 cups, raw

Dark leafy green vegetables like kale are a good source of fiber. Besides fiber, kale also contains impressive amounts of dietary potassium (143 milligrams), vitamin C (38 milligrams), and calcium (105 milligrams).

Kale is easy to incorporate into your diet. Raw kale can be used in salads and green smoothies, while cooked kale can be added to soups, stews and sauces.

There are two types of dietary fiber: soluble and insoluble. Both offer many health benefits to your body.

• Soluble fiber mixes with water in your digestive system and helps you feel full longer. It has also been shown to benefit your heart, cholesterol, and blood sugar levels.
• Insoluble fiber passes through your digestive system, creating the mass needed for regular bowel movements.

Experts recommend getting about 14 grams of fiber per 1,000 calories. Since women and men need different numbers of calories each day, this generally means that women should aim for 25 to 28 grams of fiber per day and men should aim for 28 to 34 grams of fiber per day.

The best way to add more fiber to your diet is through food. Although fiber supplements can help, you won’t get the wide variety of beneficial vitamins, minerals, and nutrients that fiber-rich foods offer.