Name: 12 High-Fiber Vegetables
Prep time: 15 min
Total time: 15 min
Yield: 2
Cuisine: Gluten-Free
Ingredients: 1 1/2 cups chickpeas, canned, rinsed and drained; 1 cup cabbage, chopped, red or green; 1 cup arugula; 1/3 cup olives, pitted; 1/2 cup beets, peeled and chopped; 2 Tbsp feta cheese, crumbled; 1 avocado, peeled and chopped; 1 garlic clove, minced; 1/2 lemon, juice of; 1 Tbsp olive oil; 1 Tbsp basil leaves, chopped; 2 scallions, chopped; salt and pepper to taste; 1 Tbsp walnuts, chopped (optional)

Want to improve your cholesterol levels and your gut health? Fiber is the answer! Shockingly, it’s actually SUPER easy to get enough of it when you’re eating whole foods predominantly. When you’re not…well stop yourself and get some of these nutritious high-fiber vegetables into your meals. Put them on your weekly grocery list and start transforming your health!

Fiber is essentially any carbohydrate that the body can’t fully digest and absorb. While moving through the digestive system, fiber reduces fat and cholesterol absorption and can protect against gastrointestinal cancer. It feeds the good bacteria in your GI tract, thus promoting gut health.

Regular consumption of enough fiber from whole foods like the high-fiber vegetables below can also help with weight loss, lower high blood pressure and relieve constipation.

That is why it is more than necessary to try to include it in your diet while following the rule: 14 gr of fiber per 1000 calories. This means approximately 24 grams for women and 38 grams for men a day.

In case this seems too much for you, because you’re currently nowhere near getting enough fiber – start small. Start by incorporating some of these foods into your meals every day and increase the serving size as you go. So, take a look at this list of high-fiber vegetables, write them on your grocery list and you’ll be getting your fiber

1. Artichokes (5 grams)

Did you know artichokes are actually the young flowers of a plant from the thistle family? Well now you know!

One medium-sized whole artichoke can provide you with as much as 7 grams of fiber. If you prefer artichoke hearts, which are the meaty part in the center, then you can get even more.

Whether canned or frozen, 1 cup of plain artichoke hearts delivers about 14 grams of fiber, which is more than half the daily need for women.

Fiber content: 5 grams per 100 grams (3,5 oz) or 1 cup provides you with 9.6 grams of fiber.
High-fiber recipe with artichokes: Super Easy Vegan Breakfast Toasts

2. Brussels sprouts (3.8 grams)

There’s a reason these mini cabbages come in second in this collection of high-fiber vegetables! Just one cup of Brussels sprouts is enough to cover more than 15% of your daily needs for fiber. These cute little cabbages not only contribute to better gut health but are also an excellent source of plant-based protein as well as immune-boosting vitamins. So, whether raw, boiled or roasted, serve them a few times a week to take advantage of their amazing health benefits.

Fiber content: 3.8 grams per 100 grams (3,5 oz) or 1 cup provides you with 4 grams of fiber.
High-fiber recipe with Brussels Sprouts: 10-Minute Roasted Brussels Sprouts

3. Sweet Potatoes (3 grams)

Sweet potatoes come next on our list of high-fiber vegetables! One cup provides 4 grams of fiber. Also, if you prefer regular potatoes, they can also be a great source of fiber with 2.25 grams per cup. Whether sweet or regular, boiled, baked, or mashed, potatoes are so versatile and delicious that you won’t have any difficulties incorporating them into your sides or mains.

Fiber content: 3 grams per 100 grams (3,5 oz) or 1 cup provides you with 4 grams of fiber.
High-Fiber recipe with sweet potatoes: Sweet Potato Black Bean Power Bowls

4. Eggplant (3 grams)

Eggplants are actually fruits and often underrated despite their amazing beneficial effect on overall health. To begin with, one cup delivers 10% of your daily need for fiber. Secondly, eggplants are low in calories but rich in antioxidants and can help with weight loss and reduce the risk of heart disease.

Fiber content: 3 grams per 100 grams (3,5 oz) or one cup provides you with 2.8 grams of fiber.
High-Fiber Recipe With Eggplant: Mediterranean Vegetable Salad

5. Carrots (2.8 grams)

Next time you make a salad, grate a bright orange carrot in it. Not only are they good for your gut health, but the high content of beta carotene can be beneficial for your eye and skin health as well. If you prefer them cooked, then don’t worry, the fiber won’t be destroyed. On the contrary, they will provide about 5 grams per cup, which is even more than raw carrots. Cooking also makes some of the vitamins more easily absorbable!

Fiber content: 2.8 grams per 100 grams (3,5 oz) or one cup provides you with 3.6 grams of fiber.
High-Fiber Carrot Recipe: Easy Potato Carrot Soup

6. Corn (2.7 grams)

One cup of corn provides you with 4.6 grams of fiber as well as lots of vitamins and minerals. Whether you eat it as an addition to your salad or just on the cob, corn will benefit your eye health and may prevent digestive issues. It is in season during summer and fall but is easily available frozen or canned all year round.

Fiber content: 2.7 grams per 100 grams (3,5 oz) or one cup provides you with 4.6 grams of fiber.
High-Fiber Recipe With Corn: Corn, Avocado And Zucchini Summer Salad

7. Broccoli (2.6 grams)

Yes, the mighty broccoli is not only packed with vitamins and minerals but high in fiber as well. One cup of chopped boiled broccoli provides you with 2,3 grams of dietary fiber.

Moreover, it is super quick and easy to prepare and has a high nutritional content including the vitamins K, A, C and folate. All of this makes broccoli one of the best high-fiber vegetables to eat on a weekly basis!

Although they are in season only from late fall through early spring, you can enjoy frozen broccoli all year round.

Fiber content: 2.6 grams per 100 grams (3,5 oz) or one cup provides you with 5 grams of fiber.

High-Fiber Recipe With Broccoli: 15-Minute Shrimp and Vegetable Stir-Fry

8. Cabbage (2.5)

Cabbage is a super affordable high-fiber vegetable and should be a staple in your kitchen. One cup of raw cabbage can provide you with 2 grams of healthy fiber and more than 50% of your daily need for vitamin K. It is also loaded with vitamin C and helps keep your heart healthy by lowering blood pressure and cholesterol levels. It is not only super healthy but really delicious, too. So, whether raw or cooked, make sure you add it to your salad, soup, or stew.

Fiber content: 2.5 grams per 100 grams (3,5 oz) or one cup provides you with 2 grams of fiber.
High-Fiber Recipe With Cabbage: Easy Red Cabbage Slaw

9. Asparagus (2.1)

Don’t underestimate asparagus! One cup provides you with more than 10% of your daily needs for fiber. Moreover, is also packed with vitamins and essential minerals at a very low calorie content. Furthermore, asparagus is super tasty and also really easy to incorporate into your diet. Depending on your taste you can boil, steam, roast, grill, or sauté asparagus and it will make an awesome highly nutritious side.

Fiber content: 2.1 grams per 100 grams (3,5 oz) or 1 cup provides you with 3.6 grams of fiber.
High-Fiber Recipe with Asparagus: Asparagus Salad With Arugula and Parmesan Cheese

10. Cauliflower (2 grams)

Cauliflower is pretty high in fiber as well as incredibly easy to incorporate into your diet. Only one cup provides you with 3 grams of fiber and covers 70% of your daily needs of vitamin C.

Although high in healthy nutrients, it is very low in calories, which makes it a great choice for people who want to reduce their calorie intake without compromising the nutritious value of their diet. Moreover, it can be a great low-carb alternative to grains like rice. So, when planning your daily menu and the high-fiber vegetables in it, don’t forget cauliflower, even if you feel like eating rice or pizza.

Fiber content: 2 grams per 100 grams (3,5 oz) or one cup provides you with 3 grams of fiber.
High-Fiber recipe with cauliflower: 20-minute Cauliflower Rice With Ground Turkey

11. Swiss chards (2 grams)

Green leafy vegetables are among the most nutrient-dense foods, which are both rich in fiber and low in calories. Swiss chard is not an exception and only 1 cup of cooked leaves provides you with as much as 4 grams of fiber.

This leafy green can protect your body from free radicals and only a small portion of it covers your daily need for vitamin K. So, consider adding it to your diet in hearty soups and stews, or raw in salads and smoothies.

Fiber content: 2 grams per 100 grams (3,5 oz) or one cup provides you with 4 grams of fiber.

12. Beetroot (2 grams)

When looking for vegetables rich in fiber, we simply cannot skip beetroot. Not only does it give color to your dishes, but you’ll add 3.4 grams to your daily intake of fiber if you eat just one cup of it. Whether raw in salads or roasted as a side or main dish, this folate-rich vegetable will boost your athletic performance and regulate your blood pressure. You can also steam or pickle the vitamin-packed beets but avoid boiling them so that you can maximize their nutritious content.

Fiber content: 2 grams per 100 grams (3,5 oz) or one cup provides you with 3.4 grams of fiber.
High-Fiber recipe with beets: Mediterranean Chickpea And Beet Salad

More Whole Foods To Enjoy

Well, I hope you enjoy all or some of these high-fiber vegetables and add them to your day-to-day diet! Now, fiber isn’t everything we need from food, so it’s good that vegetables provide more than that as you’ll see from the links below:

Yield: 2