These 16 Vegetables Are Naturally High in Fiber - GoodRx (2024)

Fiber is an important part of a daily diet. And there are lots of ways to work it into your diet. But which foods have the most fiber? One of the best sources of fiber is fruits and vegetables. Some high-fiber vegetables, like broccoli, kale, and beans, have even earned the well-deserved title of “superfoods.”

Among their many health benefits, vegetables high in fiber nourish a healthy gut microbiome and help with blood sugar, cholesterol, hunger, and weight control.

Which vegetables are high in fiber?

Many vegetables are rich in fiber. Below is a list of high-fiber vegetables, in order from the highest fiber content to the least. You’ll also find recommended serving sizes and the amount of fiber you can expect to get from them.

What vegetables are low in fiber?

Even vegetables that are relatively low in fiber have 2 g to 3 g per cup, so don’t dismiss them entirely. Vegetables with smaller amounts of fiber include:

• Celery

• Beets

• Cassava

• Cooked cabbage

  See Also

  Bananas7 Ways to Add 5 Grams of Fiber to Your Meals10 high-fiber foods you should eat every weekDoes Peanut Butter Cause Constipation?

• Onions

• Taro leaves

• Asparagus

How much daily fiber do you need?

Adults need 14 g of fiber for every 1,000 calories they consume, according to the National Academy of Medicine and the Academy of Nutrition and Dietetics. This works out to a daily goal of about:

• 25 g of fiber for women

• 38 g of fiber for men

While vegetables can help you meet your daily fiber goals, they aren’t the only option. You can also get fiber from:

• Grains, especially in whole-grain foods like whole-wheat bread, oats, quinoa, millet, and brown rice

• Nuts

• Seeds

• Fruits

How to get the most out of high-fiber vegetables

Typically, the more of a vegetable you eat, the more fiber you consume. So eating the skin of potatoes, the seeds of eggplants, and the stems of broccoli will give you even more fiber.

Some of a vegetable’s fiber may be lost in food processing or preparation. But that shouldn’t stop you from choosing frozen or canned vegetables. The amount of fiber lost in the freezing or canning process doesn’t erase the nutritional benefits of these veggies.

For example, here’s how much fiber is in different preparations of 1 cup of green peas:

• Raw peas: 8 g of fiber

• Canned peas: 7 g of fiber

• Frozen peas: 6 g of fiber

But juicing vegetables is a different story. If you empty the pulp from your juicer into your compost bin, you lose a lot of the fiber. Instead of tossing the pulp and its fiber, you can use it to make veggie burgers. Or, instead of juicing, you can simply blend veggies into smoothies and then drink it — fibrous pulp and all.

In the end, the best way to eat vegetables is what fits your life, budget, and personal wellness goals.

Benefits of high-fiber vegetables

Vegetables high in fiber have some excellent benefits. But before you add more vegetables to your meals, keep in mind that it helps to slowly increase your fiber intake. Not giving your body time to adjust to increased fiber can lead to stomach discomfort, such as bloating and gas.

Here are some ways fiber helps:

• Adds bulk to your diet: This helps fill you up, so you feel satisfied and don’t reach for unplanned snacks.

• Lowers “bad” cholesterol: High levels of low-density lipoprotein (LDL) cholesterol are associated with increased risk of heart disease. Fiber helps bring LDL cholesterol down.

• Lowers blood sugar levels: Fiber’s gel-like consistency helps trap carbohydrates and slow sugar absorption.

  See Also

  The Best Time for Fiber | Fiber d'Lish

• Prevents constipation: Fiber adds bulk to your stool and can soften it, too. As a result, stool can pass through your digestive tract more easily.

Who should add high-fiber vegetables to their diet?

Most people in the U.S. can benefit from eating more high-fiber greens and other veggies. Most people don’t get enough fiber.

Who should avoid high-fiber vegetables?

There’s no maximum amount of fiber that people should consume. But some people can experience stomach discomfort when they eat lots of high-fiber foods, like kale and Brussels sprouts. Here are some times when you may need to temporarily limit your fiber intake:

• When you have active bowel or intestinal issues

• During certain cancer treatments

• Before a colonoscopy procedure

Talk with a healthcare professional or dietitian if you have questions about how much fiber is right for you.

Signs your body is low on fiber

Your body will give you signs that you’re not getting enough fiber. Here are some things to look for:

• Constipation: Having fewer than three bowel movements per week or having bowel movements that are hard, dry, or difficult to pass are signs you could use more fiber.

• Hemorrhoids: These are veins around your anus. Hemorrhoids can become inflamed as a result of a low-fiber diet due to the strain of passing feces.

• Frequent hunger: High-fiber foods tend to fill you up more and take longer to digest than low-fiber foods. So, if you find yourself reaching for a snack soon after lunch, consider a high-fiber fruit or vegetable.

Frequently asked questions