What Vegetables Have Most Fiber? Vegetables are a part of a healthy diet. However, you have to choose wisely which vegetables are good for you and will give you the most fiber. It’s important to get enough fiber in your diet because it helps keep you healthy. Below is a chart that describes some of the least starchy vegetables in terms of fiber.
Your Ultimate High-Fiber Grocery List
Put these in your shopping cart the next time you go grocery shopping. They are excellent sources of fiber, which improves digestion, lowers LDL (“bad”) cholesterol, and makes you feel full.
Fruits and Vegetables
- Apples, bananas, oranges, strawberries all have around 3 to 4 grams of fiber. (Eat the apple peels — that’s where the most fiber is!)
- Raspberries win the fiber race at 8 grams per cup.
- Exotic fruits are also good sources of fiber: A mango has 5 grams, a persimmon has 6, and 1 cup of guava has about 9.
- Dark-colored vegetables. In general, the darker the color of the vegetable, the higher the fiber content. Carrots, beets, and broccoli are fiber-rich. Collard greens and Swiss chard have 4 grams of fiber per cup. Artichokes are among the highest-fiber veggies, at 10 grams for a medium-sized one.
- Potatoes. Russet, red, and sweet potatoes all have at least 3 grams of fiber in a medium-sized spud, if you eat the skin and all.
Go for a guava. This tropical fruit has about 9 grams of fiber per cup.
Dry and Canned Goods
- Stock up on beans. Navy and white beans are the most fiber-rich, but all beans are fiber-packed. Any of these is a good choice for your shopping cart: garbanzo, kidney, lima, or pinto beans. They make great soups and chilis, and are a flavorful addition to salads. Beans are also high in protein, so if you’re cutting back on red meat, they’re a healthy, filling substitute.
- Include other legumes. Peas, soybeans (edamame), and lentils are also high in fiber.
Bread and Grains
- Check cereal labels. Most cereals have at least some fiber content, but they’re not all created equal. Any cereal with 5 or more grams of fiber per serving is a good source.
- Whole-grain breads. Seven-grain, dark rye, cracked wheat, and pumpernickel breads are good choices.
- Whole grains. Bulgur wheat, brown rice, wild rice, and barley are all tasty substitutions for white rice.
The Snack Aisle
- Nuts and seeds.An ounce of of sunflower seeds, pumpkin seeds, pistachios, or almonds gives you at least 3 grams of fiber. They are also high in calories, though, so make a little go a long way.
- Popcorn. Three cups of air-popped popcorn have about 4 grams of fiber.
The Cold Case
- Try foods with fiber added. Milk and other dairy products, and most juices, naturally have no or low fiber. New products, however, are changing that picture: Look for labels on orange juice, milk, and yogurt that say fiber is added or “fiber fortified.”
Top 10 High-Fiber Foods
Another excuse to eat popcorn.
Getting enough fiber can seem difficult, especially if you don’t feel like eating any vegetables. But were you aware that popcorn has fiber? Find out more high-fiber meals that you’ll actually want to eat by reading on.
Lentils and other beans are an easy way to sneak fiber into your diet in soups, stews and salads. Some beans, like edamame (which is a steamed soy bean), are even a great fiber-filled snack. There are 9 grams of fiber in a half-cup serving of shelled edamame. A bonus? All of these provide a source of plant protein, too. Some bakers have even started including beans or bean flours in their baked goods, which research suggests can still make quality cakes.
This veggie can get pigeonholed as the fiber vegetable. Its cruciferous nature—meaning it’s from the Brassica genus of plants along with cauliflower, cabbage and kale—makes it rich in many nutrients in addition to fiber. Studies have shown that broccoli’s 5 grams of fiber per cup can positively support the bacteria in the gut, which may help your gut stay healthy and balanced.
Berries get a lot of attention for their antioxidants, but they’re full of fiber, too. Just a cup of fresh blueberries can give you almost 4 grams of fiber, and there is nearly the same amount of fiber in a cup of frozen unsweetened blueberries. Blackberries, strawberries and raspberries are also great sources of fiber. Of course, one of the biggest benefits of berries is that they’re naturally low in calories, too.
Avocados pretty much go with everything—toast, salads, entrees, eggs—and while they’re often recognized for their hefty dose of healthy fats, there are 10 grams of fiber in one cup of avocado (so just imagine how much is in your guacamole).
One cup of popcorn has one gram of fiber, and the whole grain snack, when consumed naturally and without being slathered in butter like at the movies, can satisfy cravings. The King of Snack Foods has even been used to describe it.
6. Whole Grains
Good news for bread lovers: Real whole grains, such the brown rice, oats, and 100% whole wheat bread, include fiber. A warning: According to the Food and Drug Administration, for a food to be classified a true whole grain, it must list whole grains as the first ingredient on the label.
According to study, the proverb “an apple a day keeps the doctor away” may not always be accurate, although eating more apples can increase your intake of fiber. Depending on its size, one apple has approximately 4 grams of fiber. Of course, they also make for a tasty and crispy snack.
8. Dried Fruits
Dried fruits like figs, prunes and dates can boost your fiber intake dramatically and are recommended for those struggling with occasional constipation. The sugar called sorbitol, which naturally occurs in these fruits, can help your bowels and lead to more comfort. However, eating too many can lead to cramping or diarrhea, so try a small serving and see how you feel once you’ve digested them, before noshing on too many more.
Sweet potatoes, red potatoes, purple potatoes and even the plain old white potato are all good sources of fiber; one small potato with skin can provide close to 3 grams of fiber. The veggie has a bad reputation for running in the wrong crowds—fries and chips, to name a few. However, when not fried in oil and slathered in salt, potatoes can provide many benefits.
Nuts aren’t just a great source of protein and healthy fats—sunflower seeds and almonds each have more than 3 grams of fiber in a serving. They can help you reach the 25-gram intake of fiber recommended by the FDA for women and 38-gram recommendation for men. Raw or dry-roasted nuts are preferred over the pre-packaged variety (which are usually cooked in oils that can add extra, unnecessary calories.) Even nut butters can pack a punch of fiber
Vegetables That Pack the Most Fiber Per Serving
The idea that fiber should be a major component of the diets of the majority of people would undoubtedly be on the list of things that the majority of health experts concur on. According to registered dietitian Kaleigh McMordie, MCN, RDN, “Fiber plays a crucial role in overall health and specifically digestive health, reducing constipation, and helping to maintain stable blood sugars.” That’s not all, though.
McMordie goes on to explain how fiber lowers cholesterol, promotes heart health, and may even reduce your risk of developing certain malignancies, such as breast and colon cancer. The good bacteria that live in the big intestine use undigested fiber as “food,” “she claims. “These bacteria produce nutrients for the body as they feed on the fiber, including several short chain fatty acids that are in charge of many of fiber’s health advantages.
Sadly, the majority of us don’t consume enough fiber. According to the Dietary Guidelines for Americans, 97% of men and 90% of women in the United States do not consume enough fiber in their diets, according to registered dietitian Maria Sylvester Terry, MS, RDN, LDN.
How much fiber do you therefore need?
The current American Dietary Guidelines recommend the below (with the lower end for adults over 50):
- 31-34 grams per day for men
- 22-28 grams per day for women
The most fiber-rich vegetables
A diet high in plant foods has a plethora of advantages, but the high fiber content of many plant foods is by far the most advantageous. Since most vegetables include a combination of soluble and insoluble fiber, both of which are advantageous, McMordie advises choosing naturally high-fiber foods like vegetables over those that have added fiber.
Natural fiber-rich foods frequently include a plethora of vitamins, minerals, and potent antioxidants. In contrast to complete food sources, supplements and meals with added fiber may contain fiber that has undergone extensive processing or is synthesized. They ought to be viewed more as an addition to fill in the gaps.
With that in mind, here are the 11 most fiber-rich vegetables (which are one of the best food groups for upping your *natural* fiber intake), according to McMordie.
1. Artichokes: 4.8 g for 1/2 cup artichoke hearts
“Artichokes are very high in fiber, including inulin, which acts as a prebiotic. They also contain a decent amount of protein for a vegetable,” McMordie says. “They’re also incredibly versatile: You can add artichokes to salads, blend them into dips, or boil them and eat them as an appetizer.”
2. Peas: 4.1 g per 1/2 cup
“Frozen green peas couldn’t be any easier to eat, whether added to salads, soups, or eaten as a simple side dish,” McMordie says.
3. Sweet Potatoes: 3.9 g for one medium potato (about five inches) with skin
According to McMordie, sweet potatoes are a great source of both soluble and insoluble fiber, especially with the skin. “They are also a great source of vitamin A and antioxidants,” she adds. “Sweet potatoes can be prepared in so many ways, from baking or roasting, to mashed or even sweet potato ‘toast.’ Be sure to include the skin for the most fiber.”
4. Potatoes: 3.6 g for one medium potato with skin
“Potatoes are loaded with nutrients, like potassium, vitamin C, and B6. They also have resistant starch, which acts as a prebiotic. Be sure to include the skin and stick to healthier cooking methods, like baking or roasting for the most heart health benefits,” says McMordie.
5. Parsnips: 3.3 g per 1/2 cup
“This root veggie is a lesser-known fiber powerhouse. Parsnips are delicious roasted or mashed, similar to potatoes.”
6. Winter squash (acorn or butternut squash): 3.2 g per 1/2 cup cooked
“Winter squash is very high in fiber and it’s loaded with vitamin A and antioxidants. When roasted, the skin of acorn squash is edible, adding even more fiber.”
7. Jicama: 2.9 g per 1/2 cup
This crunchy veggie is delicious eaten raw, but can also be cooked. “Jicama is high in vitamin C and antioxidants, and has a high water content and contains inulin, a type of fiber that is great for preventing or relieving constipation,” McMordie says.
8. Mustard Greens: 2.6 g per one cup raw
“Mustard greens—and other tougher leafy greens like turnip greens and collards—are high in fiber, vitamin K, and cancer-fighting antioxidants. Because these greens shrink down so much during cooking, eating them cooked can pack even more nutrients into a single serving.”
9. Corn: 1.8 g per 1/2 cup cooked
According to McMordie, corn is a great source of fiber, and it is so easy and versatile to cook with. “Fresh, sweet corn is delicious raw in salads or grilled on the cob. During winter months, it is readily available frozen or canned,” she adds.
10. Brussels Sprouts: 1.7 g per 1/2 cup
“Like other cruciferous vegetables, Brussels sprouts are high in both fiber and a phytochemical called glucosinolate that could offer protection against certain cancers. They’re also a great source of vitamins K and C.”
High-Fiber Foods To Up Your Daily Fiber Intake
One of the most crucial nutrients we may obtain from our diet is dietary fiber. It’s also one of the most overlooked; in fact, 95% of Americans don’t consume the recommended amounts of dietary fiber. It’s time to discuss fiber and the benefits of consuming more of it.
What is fiber?
Fiber is a carbohydrate found in plant-based foods. Your digestive system can’t digest fiber on its own. Instead, it passes through your gastrointestinal tract mostly intact, although some of it is metabolized by the bacteria in your gut.
There are two different forms of dietary fiber: insoluble and soluble.
Soluble fiber dissolves in water to create a gel-like material that has been linked to better cholesterol levels and blood sugar management.
In contrast, insoluble fiber does not dissolve in liquid. Instead, it passes through your digestive system, bulking up your stool and promoting movement through your gastrointestinal tract.
Ideally, you should be getting a good mix of both soluble and insoluble fiber in your diet, which means eating a good mixture of plant-based foods like whole grains, legumes, nuts, seeds, fruits, and vegetables.
Benefits of increasing your fiber intake
Eating more fiber can be beneficial for your health in a number of ways:
- Supports your heart health by managing your cholesterol levels and lowering your risk of developing heart disease.
- Improves digestion by keeping your bowel movements healthy. Eating more fiber has even been linked to a reduced risk of colon cancer!
- Manages your blood sugar by reducing the rate at which sugar is absorbed, which can even help prevent Type 2 diabetes in the long run.
- Keeps you full for longer, which can be helpful if you’re trying to lose weight and maintain a caloric deficit.
High-Fiber Foods To Add To Your Diet
Looking to add more fiber to your diet but not sure where to start? Here are some of the best sources of dietary fiber :
Bran is the nutritious outer layer found in wheat, oats, corn, and other kinds of grain. This portion of the grain contains a huge amount of fiber per serving (roughly 9.1-14.3 grams), making it an excellent food choice when you want as much fiber as possible.
Getting your day started with a bowl of heart-healthy oatmeal is a great way to get a ton of nutrition all at once, with one cup of oatmeal delivering about 5 grams of fiber. Even better, oatmeal is convenient to prepare and can be either sweet or savory depending on what you’re craving that day!
That old saying “an apple a day keeps the doctor away” can at least in part be attributed to the great fiber content in each fruit! Make sure to eat the skin as well for the most fiber.
Similar to apples, pears are a great source of soluble fiber. You can eat them both raw and dried, but raw pears will have a slightly higher fiber content at 5.5 grams per serving.
Cooked navy beans are some of the best foods to boost your fiber intake since it comes with an enormous 9.6 grams per serving.
Chickpeas, also known as garbanzo beans, come with 8.1 grams of dietary fiber per serving. They’re also full of protein, making them a popular plant-based dietary staple.
Lentils are another highly nutritious legume. They’re rich in fiber while also fairly low in calories, so they’re a great carbohydrate choice if you’re working towards fitness goals like weight loss.
Shredded wheat cereal
Replacing your sugary breakfast cereals with a shredded wheat variety can have a big impact on your fiber intake. Depending on your cereal brand of choice, one serving can have anywhere from 5-9 grams.
Don’t throw out those Halloween pumpkins without roasting the seeds first! Snacking on pumpkin seeds can give you roughly 5.2 grams of fiber per ounce.
Soybeans are a dietary staple in many cultures, thanks in no small part to their protein and fiber. Tofu, tempeh, soy milk, and edamame are all excellent ways to incorporate more soybeans into your diet (and get plenty of fiber in the process).
Everyone’s favorite healthy fat also comes with a surprising amount of fiber – 5 grams per each ½ cup serving, to be exact.
Like many other beans, the pinto bean is another great source of dietary fiber. You’ll get about 7.7 grams of fiber in each ½ cup of this healthy diet staple.
Prunes, which are dried plums, are famous for their rich stores of fiber and are often used as a remedy for constipation. You’ll get 3.8 grams of fiber from half a cup of prunes.
Sweet potatoes are a delicious and healthy dietary staple that can be used in a variety of ways. Bake or mash them for a tasty treat that’s rich in both fiber and Vitamin A.
Canned pumpkin is good for more than just those yearly Thanksgiving pumpkin pies! On their own, canned pumpkin has 3.6 grams of fiber per ½ cup. For healthier ideas that don’t involve a ton of sugar, use this autumn staple to make hearty soups or pasta sauces.
Since it’s made from whole corn kernels, your movie night snack of choice comes with 3.5 ounces per 3 cups. As an added bonus, popcorn is also fairly calorie-conscious as long as you aren’t slathering on the butter.
Sunflower seeds are a long-standing favorite salty snack, and they have plenty of nutrition to boot. A handful of these dry-roasted treats will add 3.1 grams of fiber to your daily intake.
Potatoes are a great complex carbohydrate with lots of fiber ( 3.6 grams, to be exact). The key is to make sure that you’re eating the skin to take advantage of all the health benefits.
Dates are sweet fruits that you’re likely to find in a dried state in most Western grocery stores. ¼ of a cup of dates will give you almost 3 grams of dietary fiber.
Quinoa has gained a lot of ground as a functional “superfood” in the past couple of years. One of those nutritional benefits is fiber, with a single serving of quinoa delivering 2.6 grams of it.
Whole wheat pasta
Pasta lovers rejoice! Swap out your enriched pasta for the whole-wheat variety instead to get 3.2 grams of fiber per ½ cup serving.
Whole wheat bread
On a similar note, changing your bread from an enriched/white variety to a more nutritious whole wheat brand is another smart choice for upping your fiber intake without massively changing your everyday diet.