:max_bytes(150000):strip_icc()/hi-fiber-vegetables-GettyImages-1299113939-10b312649477459cb22b9d5c005729e9.jpg?w=1024&resize=1024,0&ssl=1 "18 High Fiber Vegetables to Improve Your Gut Health")
We all know that consuming a good amount of fiber is important for overall health, but do we really know why? Fiber ultimately aids digestion and helps you go to the bathroom more regularly. And, while most Americans don’t eat enough of it, fiber is readily available in many of our favorite fruits and veggies. For that reason, we asked nutritionists for the most high-fiber vegetables to add to your diet–and here’s what they had to say.
- Meghan Novoshielski MS, RDN, is a registered dietitian nutritionist with a Master’s degree in Nutrition Science.
- Katherine Gomez is a registered dietitian and the associate director of nutrition at ProSciento.
What Is Dietary Fiber?
Fiber is a substance that’s found in plants—and dietary fiber is the kind that you can consume. Fiber is a type of carbohydrate that helps aid digestion and regulate bowel habits.
Daily Fiber Requirements
Fiber breaks down into two types: soluble fiber and insoluble fiber. It’s important to get both types of fiber in your diet, as they are both beneficial to your health. Soluble fiber attracts water and turns into gel, slowing down digestion. It has also been shown to lower the risk of heart disease, On the other hand, insoluble fiber adds bulk to the stool and helps food pass more easily and quickly through your stomach and your intestines. Soluble fiber is mostly found in oat bran, barley, nuts, and seeds, as well as beans, lentils, and peas, while insoluble fiber is mostly found in wheat bran, whole grains, and some veggies.
Regardless of the type, the American Heart Association recommends that adults eat between 25 to 30 grams of fiber per day. But since many people don’t get enough vegetables in their daily diets, Novoshielski recommends adding high-fiber ingredients (such as veggies) to your meals. For example, you can top your pizza with broccoli and spinach, or add zucchini and tomato to an omelet or frittata.
Fiber-Rich Vegetables
“Eating more high-fiber vegetables is one of the best things people can do for their health,” says nutrition expert, Meghan Novoshielski MS, RDN. “Fiber helps with weight loss, keeps blood sugars stable, protects cardiovascular and digestive health, and fuels a healthy gut microbiome.” While many vegetables contain an adequate amount of fiber, Novoshielski says that a good rule of thumb for even more fiber is to grab veggies that are darker in color. Keep reading for some of the best options to add to your kitchen supply.
Carrots
Did you know that a serving of boiled carrots contains more fiber than raw carrots? But don’t worry, it’s not by much—a cup of boiled carrots has five grams of fiber, while a medium-sized raw carrot has about two grams. Whether you’re adding them to a salad, curry, or dipping them into delicious hummus, carrots are a great veggie to have on hand each week since they’re so versatile.
Recommended daily value: 20%
Broccoli
It should come as no surprise that broccoli is one of the healthiest vegetables to add to your diet. Katherine Gomez, a registered dietitian, notes: “Just one cup of broccoli has about five grams of fiber. It also contains antioxidants and vitamin C, which can strength our immune system and lower the risk of chronic illness.”
Recommended daily value: 20%
Cauliflower
Cauliflower is similar to broccoli in that it has many beneficial minerals and vitamins, but it doesn’t contain quite as much fiber. There are around two grams of fiber in a cup of cauliflower, which is about half the amount you’ll find in the same serving of broccoli. That being said, cauliflower is still a great vegetable to add to your meals and eat often.
Recommended daily value: 8%
Eggplant
If you love eggplant Parmesan or stuffed eggplant, you’ll be happy to know that those dishes contain a good amount of fiber. Just like cauliflower, eggplant has about two grams of fiber per cup.
Recommended daily value: 8%
Swiss Chard
Swiss chard has about four grams of fiber per cup and is a great green to incorporate into pasta dishes, salads, or a satisfying frittata. Stop by the farmer’s market during the summer and early fall to grab some Swiss chard at its freshest.
Recommended daily value: 16%
Brussels Sprouts
Is there anything more delicious than a bacon-wrapped Brussels sprout with a drizzle of balsamic, or a shredded Brussels sprout salad? These crunchy little green veggies have over four grams of fiber per serving, which is about one cup.
Recommended daily value: 16%
Artichokes
When artichokes are in season, they’re one of the most delicious vegetables to enjoy. And since they’re naturally so flavorful, you don’t need to do much other than cook or steam them. Artichokes have about 5 grams of fiber per serving and are also rich in calcium.
Recommended daily value: 20%
Beets
Beets are considered to be a natural laxative, and it’s certainly because they’re high in fiber at four grams per cup. Whether you’re chopping them up for a goat cheese and walnut salad, or making a beautiful Pink Hummus, beets have a mildly sweet flavor that make them the perfect addition to so many dishes.
Recommended daily value: 16%
Spinach
If Popeye taught us anything, it’s that spinach can make us grow big and strong. Gomez says: “Spinach has about four grams of fiber per cup, and it also contains iron, which is necessary for producing red blood cells.” Enjoy spinach as a side or mix a handful of it into your favorite pasta or dumpling dish.
Recommended daily value: 16%
Peas
There’s a reason why peas are usually one of the first vegetables we introduce to babies. “A cup of peas has about nine grams of fiber, and they are an excellent source of B vitamins, which are crucial for energy metabolism,” says Gomez.
Recommended daily value: 36%
Squash
Squash is full of fiber. One cup of squash contains about 6.56 grams of dietary fiber. And you can do tons of creative stuff with squash. It makes a great base for veggie burgers, and it whips up into a delicious soup, too.
Recommended daily value: 26.24%
Gourds
Gourds don’t only make adorable Fall decorations for your doorstep in October. They’re also a delicious and nutritious source of fiber. One cup of cubed gourds has 1.75 grams of fiber. It also contains essential minerals like 35 milligrams of calcium, 16.1 milligrams of magnesium, and 248 milligrams of potassium.
Recommended daily value: 7%
Turnips
Turnips benefits abound. They’re full of flavor and fiber—as well as other key vitamins and minerals. One large turnip contains 3.29 grams of fiber and even some protein (1.65 grams). It’s packed with calcium (54.9 milligrams), potassium (350 milligrams), and vitamins B, C, E, and K, too. There are plenty of ways to have some fun with turnips, too. Sweeten them up with glazed pork chops and carrots for dinner or glaze the turnips themselves in brown sugar for dessert.
Recommended daily value: 13.16%
Bell Peppers
Bell peppers are packed with fiber. One large bell pepper has 3.44 grams of fiber. You can stuff bell peppers to eat them as the main dish, or use them as a vegetable side. Bell peppers pair well with pasta or even fish tacos.
Recommended daily value: 13.76%
Radishes
Radishes are a source of fiber, too. While they contain less fiber than some other veggies on this list, one large raw radish still contains 0.144 grams of fiber. That makes for a great addition to salads that could use a fiber boost. But there’s a lot you can do with radishes, beyond plopping some in your salad—from pasta dishes to tartines and tacos.
Recommended daily value: 0.576%
Bok Choy
Bok choy is a type of Chinese cabbage that’s full of fiber, as well as vital vitamins and nutrients. It’s a great ingredient for everything from stir-fries to slaw on the side of salmon thanks to the 2.04 grams of fiber you’ll find in just 2.5 cups of baby bok choy.
Recommended daily value: 8.16%
Mushrooms
One cup of mushrooms contains 3.43 grams of fiber, and it also provides 3.38 grams of protein. Mushrooms are full of calcium, magnesium, and potassium, too. While you can certainly just eat mushrooms plain, you can also toss them on your pizza or in your omelets for a fiber fix, too.
Recommended daily value: 13.72%
Celery
There’s not much to celery, but it’s indeed full of fiber. While one large stalk contains mostly water (61.1 grams, to be exact), it also packs 1.02 grams of fiber, as well as vitamins A, B, C, and K. Celery with peanut butter makes for a healthy and filling snack, but you can also add it to your salads for some extra crunch.
Recommended daily value: 4.08%
What About Fiber Supplements?
Getting fiber from your diet instead of supplements is best. That’s because fiber-rich foods—like fruits, vegetables, whole grains, and legumes—also pack a whole bunch of nutrients and bioactive compounds that some supplements lack. They tend to be full of key vitamins, minerals, and antioxidants that you won’t necessarily find in all supplements.
However, a fiber deficiency can be uncomfortable and even dangerous. In the best-case scenario, a fiber deficiency can cause bloating and constipation. Ultimately, however, fiber deficiency leads to thousands of deaths in the United States every year. If you aren’t getting enough fiber from your diet, getting it from supplements can be hugely helpful. Fiber supplements can help you meet your daily fiber needs and keep deficiency symptoms at bay.
