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Aug 09, 2023

13 High

Catherine Falls Commercial / Getty Images Fiber is a term that refers to

Catherine Falls Commercial / Getty Images

Fiber is a term that refers to indigestible carbohydrates found in foods like fruits, beans, nuts, and vegetables.

This nutrient plays many important roles in your health, including keeping bowel movements regular and comfortable, promoting the growth of beneficial gut bacteria, and protecting against diseases such as colon cancer, heart disease, and diverticulitis.

Vegetables are among the best sources of dietary fiber that you can eat. Not only do vegetables provide fiber, but they’re packed with vitamins, minerals, and protective plant compounds, all of which promote optimal health.

Studies show that diets high in vegetables and other fiber-rich foods help protect against common health conditions such as heart disease, diabetes, obesity, and cancer.

Unfortunately, the diets of most Americans are low in fiber, which can negatively impact health in several ways.

Luckily, adding more vegetables into your diet is an easy way to up your fiber intake and boost your consumption of vitamins, minerals, and phytochemicals.

Here are 13 healthy high-fiber vegetables to add to your diet.

Acorn squash is a type of winter squash that has bright orange, sweet-tasting flesh. It's an excellent source of fiber and provides B vitamins, vitamin C, vitamin A, magnesium, and potassium.

Just one cup of cooked acorn squash provides 9 grams (g) of fiber, which covers 32% of the Daily Value (DV) for fiber.

Fiber-rich acorn squash is a smart substitute for refined carbohydrates, which lack fiber. Replacing refined carbs with complex, fibrous carbohydrate sources like acorn squash is an easy way to improve blood sugar regulation and increase satiety. Fiber slows digestion, leading to a slower rise in blood sugar and enhanced feelings of fullness, which can enhance glycemic control and promote healthy body weight maintenance.

Try coating cubed acorn squash with olive oil, salt, and pepper and roasting it for a naturally sweet and filling side dish.

Artichokes are one of the most concentrated sources of fiber that you can eat and are especially rich in fibers called prebiotics.

Prebiotics fuel and promote the growth of beneficial bacteria in your large intestine. Bacteria in your digestive tract ferment prebiotics and release compounds called short-chain fatty acids (SCFAs). SCFAs provide energy for cells that line your large intestine called colonocytes. They’re also involved in the regulation of intestinal pH and mucus production, which are essential to gut health.

One cooked 4.2-ounce artichoke provides 6.84 g of fiber, which covers over 24% of the DV. They’re also high in several vitamins and minerals, including vitamins C and K, potassium, and magnesium.

Broccoli is a cruciferous vegetable that's rich in several nutrients that are underconsumed by most Americans, including potassium, magnesium, and fiber.

One cup of cooked broccoli provides 5.14 g of fiber, which covers 18.4% of the DV. The same serving covers 10% of the DV for potassium and 8% of the DV for magnesium, which are minerals that play important roles in blood pressure regulation and heart health.

A 2021 study that included data on 2,362 adults found that people who consumed diets higher in magnesium had up to a 34% lower risk of heart disease, and potassium with a 25% lower risk of heart disease, compared to people who followed diets low in these nutrients.

Try adding more broccoli to your diet by sautéing it with chopped garlic and olive oil for a simple side dish.

Asparagus is a vegetable that's low in carbohydrates yet high in fiber, vitamins, and minerals.

One cup of cooked asparagus provides 3.6 g of fiber, or 12.86% of the DV, and just 7.4 g of carbs. It's also a good source of vitamins and minerals like folate, vitamin C, and vitamin K, plus powerful antioxidants like lutein, which help protect cells from oxidative damage.

Diets high in carotenoid antioxidants like lutein may help protect against certain health conditions, such as age-related macular degeneration (AMD), an eye disease that's currently the leading cause of vision loss in older adults.

Peppers are an excellent source of vitamin C, a nutrient that's critical for immune function, collagen production, neurotransmitter synthesis, the regulation of inflammation, and more. They’re also a good source of fiber.

One large sweet red pepper contains 233% of the DV for vitamin C and 12.29% of the DV for fiber. Try adding sliced peppers to salads, sandwiches, and grain bowls for a boost of these important nutrients.

Cauliflower has recently soared in popularity as more people transition to lower-carb diets to control conditions like type 2 diabetes and obesity. Cauliflower is often used as a low-carb alternative to rice and other grains and is often incorporated into low-carb products like pizza crusts. Cauliflower is a good source of fiber, providing 2.86 g, or 10.21% of the DV, per cooked cup.

In addition to being low in carbs and high in fiber, cauliflower is a concentrated source of several nutrients, including vitamin C, vitamin K, and folate. It's also rich in antioxidant plant compounds, including phenolic acids, flavonoids, and glucosinolates. Glucosinolates have powerful antioxidant and anti-inflammatory properties, and studies show that adding glucosinolate-rich foods into your diet may help protect against chronic conditions such as heart disease and certain cancers.

Brussels sprouts are another type of cruciferous vegetable that contains an impressive amount of fiber.

One cup of cooked Brussels sprouts provides 6 g of fiber, covering 21.43% of the DV. Additionally, Brussels sprouts are rich in protective plant compounds, including glucosinolates, and are exceptionally high in vitamin K, a nutrient that's important for the health of the bones, heart, and brain.

Brussels sprouts are delicious roasted and can also be enjoyed raw in salads.

Kale is known as one of the healthiest leafy greens you can include in your diet. This cruciferous vegetable is packed with vitamins, minerals, and protective phytochemicals, and is an excellent source of fiber.

Just one cup of cooked kale contains 4.72 g of fiber, which covers 16.86% of the DV. It's also rich in vitamins A, C, and K, folate, and several other essential nutrients.

Kale is a versatile green that can be enjoyed in soups, salads, sautés, and grain bowls.

Although they’re classified as fungi, mushrooms are considered a vegetable by health organizations like the USDA. Though low in calories, mushrooms provide an impressive amount of nutrients, including fiber.

One cup of cooked white mushrooms contains 3.43 g of fiber, which covers 12.25% of the DV.

Studies show that adding mushrooms to your diet can help increase your intake of several nutrients, including fiber, potassium, folate, phosphorus, selenium, and vitamin D, as well as the potent antioxidants ergothioneine and glutathione.

Like kale, cauliflower, broccoli, and Brussels sprouts, collard greens belong to the Brassica family of vegetables. One cup of cooked collard greens provides 5.59 g of fiber, which covers nearly 20% of the DV.

Collard greens are rich in a number of vitamins and minerals, but are particularly high in calcium and vitamin K, which play important roles in bone health. Studies show that diets high in calcium and vitamin K help reduce the risk of osteoporosis and bone fractures.

In addition to calcium, fiber, and vitamin K, collard greens provide vitamin A, B vitamins, vitamin C, iron, magnesium, and manganese.

Turnips aren't the most popular root vegetable, but adding turnips to your diet can help you meet your needs for several essential nutrients. Turnips are low in calories and carbs, yet high in fiber, vitamins, and minerals.

One cup of mashed turnips provides 4.6 g of fiber, which covers 16.43% of the DV. They’re also rich in vitamin C and potassium.

Turnips can be used as a low-carb alternative to starchy vegetables like potatoes and have a creamy, silky texture when mashed. When preparing turnips, don't throw out their green tops. Turnip greens can be sautéed and enjoyed as a nutritious, fiber-rich side dish. One cup of cooked turnip greens provides 5 g of fiber, or 17.86% of the DV.

Parsnips thrive in colder temperatures, which is why they’re a popular ingredient in hearty winter dishes like soups and stews.

Parsnips are loaded with nutrients like vitamin C, B vitamins, potassium, and vitamin E, and are a good source of fiber.

One cup of cooked parsnips contains 5.62 g of fiber, which covers 20% of the DV. The same serving also provides 20% of the recommended intake for vitamin C.

Parsnips are rich in soluble fiber, which forms a gel-like substance in the gastrointestinal tract. This helps slow digestion and reduces post-meal blood sugar levels. A diet high in soluble fiber can benefit people with type 2 diabetes and has been shown to protect against heart disease and certain cancers.

The sweet flavor and crunchy texture of carrots make them a popular vegetable amongst kids and adults alike. Carrots are packed with a variety of nutrients, including vitamin A, potassium, B6, and fiber.

One cup of sliced carrots contains 3.42 g of fiber, or 12.21% of the DV. The same serving also covers over 100% of your daily vitamin A needs. This is because carrots are a concentrated source of the provitamin A carotenoids, such as beta-carotene, which the body converts to the active form of vitamin A.

The carotenoids found in carrots have powerful antioxidant effects in the body and help protect against cellular damage. Some studies show that regularly eating carotenoid and fiber-rich carrots may help reduce the risk of colorectal cancer.

Enjoy raw carrots with nutritious dips like hummus and add cooked carrots to recipes like soups and grain dishes.

Fiber is an underconsumed nutrient that plays critical roles in health. Adding more fiber to your diet can help protect against several common health conditions, from colorectal cancer to heart disease.

Fortunately, fiber can be found in many foods, including beans, fruits, grains, nuts, seeds, and vegetables. Some vegetables provide a concentrated source of fiber, plus a variety of vitamins, minerals, and protective plant compounds that promote overall health.

Try incorporating a few of the high-fiber vegetables on this list into your diet for an easy and delicious way to boost your fiber intake.

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