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We all understand that getting enough fiber is essential for our health, but do we fully grasp why? Fiber plays a crucial role in digestion and helps ensure more regular bathroom visits. Despite most Americans not getting enough, fiber is abundant in many of our favorite fruits and vegetables. That's why we turned to nutritionists to learn about the best high-fiber veggies to include in your meals—and here’s what they recommend.
What Is Dietary Fiber?
Fiber is a plant-based substance—and dietary fiber refers to the type you can consume. It’s a carbohydrate that helps with digestion and keeps your digestive system running smoothly.
Recommended Daily Fiber Intake
Fiber is classified into two types: soluble fiber and insoluble fiber. Both types are essential for a healthy diet. Soluble fiber attracts water and forms a gel-like substance, which slows down the digestive process. It has been shown to reduce the risk of heart disease. In contrast, insoluble fiber adds bulk to the stool and facilitates faster digestion by helping food move through the stomach and intestines. Soluble fiber can be found in foods like oat bran, barley, nuts, seeds, beans, lentils, and peas, while insoluble fiber is more common in wheat bran, whole grains, and certain vegetables.
The American Heart Association suggests that adults should aim to consume between 25 and 30 grams of fiber daily. However, since many people fall short on their vegetable intake, nutritionist Novoshielski advises incorporating high-fiber ingredients like vegetables into your meals. For instance, you could add broccoli and spinach to your pizza, or toss some zucchini and tomatoes into an omelet or frittata.
Fiber-Rich Vegetables
"Increasing the intake of high-fiber vegetables is one of the most beneficial steps people can take for their health," says nutritionist Meghan Novoshielski MS, RDN. "Fiber contributes to weight loss, stabilizes blood sugar levels, protects cardiovascular and digestive health, and supports a healthy gut microbiome." While many vegetables contain a good amount of fiber, Novoshielski recommends choosing darker-colored vegetables, which tend to be even higher in fiber. Continue reading to discover some of the top choices to keep in your kitchen.
Carrots
Did you know that boiled carrots offer more fiber than raw ones? While the difference isn't huge, a cup of boiled carrots provides five grams of fiber, compared to just two grams in a medium-sized raw carrot. Carrots are incredibly versatile and can be added to salads, curries, or even enjoyed with a tasty dip like hummus, making them a great vegetable to keep stocked every week.
Recommended daily value: 20%
Broccoli
It's no surprise that broccoli is one of the healthiest vegetables to include in your meals. Katherine Gomez, a registered dietitian, shares: "Just one cup of broccoli provides around five grams of fiber. It's also packed with antioxidants and vitamin C, which help boost our immune system and reduce the risk of chronic diseases."
Recommended daily value: 20%
Cauliflower
Cauliflower shares similarities with broccoli, as it is rich in essential vitamins and minerals. However, it contains slightly less fiber, offering about two grams of fiber per cup, which is roughly half the fiber found in the same portion of broccoli. Nevertheless, cauliflower remains a fantastic vegetable to incorporate into your meals regularly.
Recommended daily value: 8%
Eggplant
For fans of eggplant Parmesan or stuffed eggplant, it's great news that these dishes provide a decent amount of fiber. Similar to cauliflower, eggplant offers approximately two grams of fiber per cup.
Recommended daily value: 8%
Swiss Chard
Swiss chard provides about four grams of fiber per cup and is an excellent green to add to pasta, salads, or even a hearty frittata. For the freshest Swiss chard, be sure to visit your local farmer’s market during the summer and early fall.
Recommended daily value: 16%
Brussels Sprouts
Is there anything better than a crispy bacon-wrapped Brussels sprout drizzled with balsamic, or a refreshing shredded Brussels sprout salad? These crunchy green veggies pack over four grams of fiber per serving, which is roughly equivalent to one cup.
Recommended daily value: 16%
Artichokes
When artichokes are in season, they're among the most flavorful vegetables you can enjoy. Their natural taste is so delicious that you don’t need to do much to prepare them—simply cook or steam them. Artichokes provide about 5 grams of fiber per serving and are also an excellent source of calcium.
Recommended daily value: 20%
Beets
Beets are known for their natural laxative properties, and it’s no surprise given their high fiber content—offering about four grams per cup. Whether you're adding them to a goat cheese and walnut salad or making a vibrant Pink Hummus, their subtly sweet taste makes them an excellent addition to many dishes.
Recommended daily value: 16%
Spinach
If there's one thing Popeye taught us, it's that spinach can help make us stronger. According to Gomez: "Spinach provides about four grams of fiber per cup, and it's also rich in iron, a vital nutrient for producing red blood cells." Add spinach as a side dish or toss a handful into your favorite pasta or dumpling recipe.
Recommended daily value: 16%
Peas
Peas are often one of the first vegetables we introduce to babies for a reason. According to Gomez: "A cup of peas contains around nine grams of fiber, and they are a fantastic source of B vitamins, essential for energy metabolism."
Recommended daily value: 36%
Squash
Squash is packed with fiber, offering around 6.56 grams per cup. Plus, it’s incredibly versatile—use it as the base for veggie burgers or blend it into a flavorful soup for a comforting meal.
Recommended daily value: 26.24%
Gourds
Gourds aren't just cute Fall decorations for your doorstep—they're also a tasty and nutritious fiber source. One cup of cubed gourds provides 1.75 grams of fiber and contains important minerals like 35 milligrams of calcium, 16.1 milligrams of magnesium, and 248 milligrams of potassium.
Recommended daily value: 7%
Turnips
Turnips are full of flavor, fiber, and essential vitamins and minerals. One large turnip contains 3.29 grams of fiber and offers 1.65 grams of protein. It’s also a great source of calcium (54.9 milligrams), potassium (350 milligrams), and vitamins B, C, E, and K. There are numerous ways to enjoy turnips—pair them with glazed pork chops and carrots for a savory meal, or coat them in brown sugar for a sweet dessert.
Recommended daily value: 13.16%
Bell Peppers
Bell peppers are a fantastic source of fiber, with one large pepper containing 3.44 grams. You can stuff bell peppers for a filling main dish or serve them as a tasty vegetable side. They’re also a great complement to pasta or fish tacos.
Recommended daily value: 13.76%
Radishes
Radishes provide fiber too! While they may not have as much fiber as some other vegetables on this list, a single large raw radish contains 0.144 grams. This makes radishes a great addition to salads that could use a little extra fiber. However, radishes are versatile and can be used in many dishes, from pasta to tartines and tacos.
Recommended daily value: 0.576%
Bok Choy
Bok choy, a variety of Chinese cabbage, is rich in fiber and packed with essential vitamins and nutrients. It’s an excellent ingredient to include in dishes like stir-fries or a fresh slaw to accompany salmon, offering 2.04 grams of fiber in just 2.5 cups of baby bok choy.
Recommended daily value: 8.16%
Mushrooms
A cup of mushrooms provides 3.43 grams of fiber along with 3.38 grams of protein. They are also a good source of calcium, magnesium, and potassium. While mushrooms can be enjoyed on their own, they also make a great addition to pizzas or omelets to boost your fiber intake.
Recommended daily value: 13.72%
Celery
Celery may appear simple, but it’s surprisingly rich in fiber. A large stalk, which is mostly water (61.1 grams), still contains 1.02 grams of fiber and provides a variety of vitamins including A, B, C, and K. You can enjoy celery with peanut butter as a satisfying snack or add it to your salads for an extra crunch.
Recommended daily value: 4.08%
What About Fiber Supplements?
It's better to get fiber from whole foods than from supplements. Fiber-rich foods like fruits, vegetables, whole grains, and legumes offer a broad spectrum of nutrients and bioactive compounds that supplements often lack. These foods are packed with important vitamins, minerals, and antioxidants that aren’t always found in supplements.
A lack of fiber can lead to uncomfortable and potentially serious health issues. At best, it may cause bloating and constipation. At worst, insufficient fiber contributes to thousands of deaths annually in the United States. If your diet doesn't provide enough fiber, supplements can be a vital solution. They can help ensure you meet your daily fiber needs and prevent the symptoms of deficiency.
