35 of the Tastiest Vegetables with the Highest Fiber

35 of the Tastiest Vegetables with the Highest Fiber

“35 of the Tastiest Vegetables with the Highest Fiber” was written by Amy Puccini edited/reviewed by Aly Bouzek, MS, RDN. Amy is a dietetic intern at Oregon Health Sciences University.

Introduction to Vegetables with the Highest Fiber

Have you ever wondered about vegetables with the highest fiber? Are you having a hard time getting enough fiber in your diet? No need to worry, because you’re not alone! Did you know that only 7% of Americans currently meet their daily fiber needs? 

That brings the question, how much fiber should I be eating? 

We’ll be learning more about fiber and providing a list of 35 of the tastiest vegetables with the highest fiber content. We’ll also provide a few recipe ideas to help make reaching your fiber goals easy-peasy. 

Fiber foods

Fiber: What is it and How Much Do I Need?

Fiber is a part of plants and carbohydrates that we’re unable to digest. It provides lots health benefits such as:

  • Maintain normal bowel movements
  • Lower cholesterol
  • Help to control blood sugar levels 
  • Help to achieve and maintain a healthy weight 

There are two types of fiber each with their own unique role. 

Soluble fiber breaks down in water, creating a gel-like substance that slows digestion and helps you feel full.

Insoluble fiber stays intact and adds bulk to our stools, decreasing the amount of time it takes to travel through our intestines.

The daily recommended amount of fiber depends on your gender and age.

For individuals 50 years old and younger:

  • Men: 38 grams
  • Women: 25 grams

For individuals 51 years old and older:

  • Men: 30 grams
  • Women: 21 grams
Fiber for Health

You might be wondering why we need less fiber as we get older. As we age things tend to slow down, including our gastrointestinal tract. Simply put, this means things can take a little longer to pass through our bodies. 

One of our favorite fiber fun facts is that fiber helps you feel fuller for longer (an important aspect to reaching and maintaining a healthy weight). However, it’s crucial that we maintain a balanced diet at every stage of life. 

So, as we age and things slow down and we need less calories overall to sustain daily functions, we should try to save plenty of room for other important nutrients such as protein and healthy fats. 

Increasing your fiber too quickly can lead to some discomfort such as excess gas, bloating, and cramping. Check out this article for more information: Too Much Fiber or Too Little? Know the Signs

Supplements vs Veggies

Why Vegetables and Not Supplements?

We’ve learned that fiber is the part of plants and carbohydrates that are not digestible. Since vegetables are carbohydrates, it makes them an excellent source of fiber! 

Fiber supplements can be beneficial for some people. However, food first is always best. 

Vegetables offer so much more than just fiber and take more time to chew meaning we slow down long enough to let our hunger signals tell us when we’re full. 

Other great sources of fiber include fruits, legumes, and whole grains (check out this list for the top high fiber cereals). Here are a few more reasons to load up on veggies first:

Fewer calories: Veggies are naturally low in sugar and fat meaning they have less calories than some other sources of fiber. You can enjoy many of these vegetables guilt free!

Low cost: Produce, especially those that are in season, tend to be much cheaper than prepackaged foods or supplements. Check out this website for a general list of seasonal produce.

Easily accessible: Fresh veggies are great but there’s nothing better than stocking your freezer or pantry with backups. These veggies are picked at peak ripeness and flash frozen or preserved for optimal nutrient content. 

Just be sure to look for options with no or low sodium and avoid those packaged in a sauce. 

Nutrient dense: Unlike supplements, veggies are also packed with a variety of vitamins and minerals. 

This means less time figuring out which supplements you need or when to take them and more time enjoying delicious food with friends and family. 

If you are unsure about whether or not a supplement is right for you, be sure to bring it up at your next doctor’s appointment or speak with a registered dietitian.

35 of the Tastiest Vegetables with the Highest Fiber

35 of the Tastiest Vegetables with the Highest Fiber1

VegetableServing size Fiber (g)
Green Peas1 cup8.3
Sweet Potato1 cup6.3
Kohlrabi, cooked1 cup6.1
Kale, cooked1 cup, chopped5.7
Parsnips1 piece 9″ long5.6
Artichokes1 medium5.5
Banana Peppers1 cup5.1
Succotash1 cup4.9
Hubbard Squash1 cup, mashed4.5
Eggplant, cooked1 cup, cubes4.1
Russet Potato1 medium4
Sauerkraut1 cup3.9
Beets1 cup3.8
Carrots, cooked1 cup, slices3.7
Broccoli, Cooked1 cup, chopped3.5
Brussel Sprouts1 cup3.4
Okra1 cup3.2
Butternut Squash1 cup, cubes2.8
Asparagus1 cup2.8
Green Beans1 cup2.7
Cauliflower, cooked1 cup2.7
Onions, cooked1 cup, chopped2.6
Kimchi1 cup2.4
Acorn Squash1 cup, cubes2.1
Red Bell Peppers1 cup, chopped1.9
Shiitake Mushrooms1 cup, pieces1.9
Radishes1 cup, slices1.8
Bok Choy, cooked1 cup, shredded1.7
Endive1 cup1.6
Leeks1 leek1.6
Collards, cooked1 cup, chopped1.4
Zucchini, cooked1 cup, chopped1.2
White Button Mushrooms1 cup0.7
Spinach1 cup0.6
Green leaf lettuce1 cup, shredded0.5

Which veggies surprised you the most on the list? 

Learn How to Chop Vegetables with the Highest Fiber

Now that you know which vegetables to include in your meals to increase your fiber intake, check out the video below to learn how to best prep some of these veggies:  

Putting it All Together for Vegetables with the Highest Fiber

Fiber is an important part of our diet. It can be found in many healthy foods such as whole grains, legumes, fruits, and of course vegetables

While you probably won’t be hitting your fiber goal from eating vegetables alone, adding more veggies to your plate is a cheap and effective way to obtain better health overall. 

Not to mention, vegetables are extremely versatile and can be cooked using different methods such as steaming, broiling, roasting, sautéing, or grilling. 

To learn more about fiber, check out the links below!

Resources

  1. FoodData Central. https://fdc.nal.usda.gov/.

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