Guys, there is no denying fact that vegetables are the greatest source of fibers. In order to eliminate the waste present in your digestive system, your gut needs assistance.
Fiber is useful in this situation. A good amount of fiber can be found in the foods you already consume. Depending on age and gender, a daily fiber intake is advised.
However, you might think that what results from insufficient fiber intake? Let me tell you that due to a lack of fiber in your diet, you could occasionally have short-term sluggishness and constipation.
A diet that is regularly low in fiber, however, may eventually make you more susceptible to more severe conditions including heart disease and type 2 diabetes.
The best method to ensure that your body gets all the nutrients it needs, including fiber, is to eat a well-balanced diet that is high in whole plant foods.
However, due to our regular hectic and demanding schedules, that isn’t always achievable. Eating more vegetables is a great option if you want to increase the amount of fiber in your diet.
Vegetables generally have a lot of fiber. You might be thinking that which vegetable, has the most fiber? I am sure you will get your answer after reading this article. Today we will be discussing the vegetables that are rich in fibers. So let us begin!
35 High Fiber Vegetables (Ultimate List)
|SR.NO.||FOOD ITEMS (VEGETABLES)||FIBER CONTENT|
|1.||Artichoke||5.4 grams per 100 grams.|
|2.||Asparagus||2.1 grams per 100 grams.|
|3.||Bamboo Shoots||2.2 grams per 100 grams.|
|4.||Beetroot||2-3 grams per 100 grams.|
|5.||Broccoli||2.6 grams per 100 grams|
|6.||Broccoli Rabe||2.7 grams per 100 grams|
|7.||Green Peas||9 grams per cup.|
|8.||Turnip Greens||3.2 grams per 100 grams|
|9.||Brussels Sprouts||3.8 grams per 100 grams|
|10.||Cabbage||2.5 grams per 100 grams|
|11.||Carrots||4.68 grams per cup|
|12.||Cauliflower||2 grams per 100 grams|
|13.||Collard Greens.||4 grams per 100 grams|
|14.||Eggplants||3 grams per cup (82 grams)|
|15.||Fennel||3 grams per cup (87 grams)|
|16.||Green Beans||3.4 grams per 100 grams|
|17.||Kale||2 grams per 100 grams|
|18.||Okra||3 grams in eight medium-sized pods.|
|19.||Russet Potatoes||3.8 grams per 100 grams|
|20.||Sweet potatoes||3 grams per 100 grams|
|21.||Rutabagas||2.3 grams per 100 grams|
|22.||Spinach||0.7 grams per 100 grams|
|23.||Acorn Squash||9 grams per 100 grams|
|24.||Butternut Squash||6.6 grams per 100 grams|
|25.||Parsnips||6.5 grams in one cup (133 grams)|
|26.||Beet Greens||3.7 grams per 100 grams|
|27.||Swiss Chard||4 grams per cup (175 grams)|
|28.||White Mushrooms||1 gram per 100 grams.|
|29.||Sweet Corn||2.7 grams per 100 grams.|
|30.||Tomatoes||1.5 grams in typical-sized tomatoes.|
|31.||Green Bell Peppers||1.7 grams per 100 grams.|
|32.||Leeks||1.8 grams per 100 grams.|
|33.||Celery||5 grams in one cup of celery sticks.|
|34.||Lima Beans||7 grams per 100 grams.|
|35.||Lettuce||1.3 grams per 100 grams.|
Although the reality is that the artichoke doesn’t receive much media attention. However, this vegetable is one of the richest sources of fiber in the world and is high in many nutrients.
If we talk about the fiber content present in them: 5.4 grams of fiber is present per 100 grams in one raw globe or French artichoke.
This vegetable can help you to fight bloat and lose weight because of its diuretic characteristics and high fiber content.
Additionally, this vegetable provides a rich source of folate, iron, copper, calcium, and protein, as well as vitamins A, C, E, K, and vitamin B6.
Not only this, but this vegetable also has a lot of antioxidants. Another advantage that you can get after eating this vegetable is that both soluble and insoluble fiber present in it aids in the promotion of general digestive health.
As a natural diuretic, asparagus also aids in the removal of extra fluid in return, reducing abdominal fat. 2.1 grams of fiber is present in 100 grams of asparagus.
3. Bamboo Shoots
Bamboo shoots are regarded as one of the beneficial health foods because of their high protein, carbohydrate, vitamin, fiber, and mineral content and extremely low-fat level.
Although bamboo shoots have several health advantages, consumption is mainly restricted to Southeast Asian and East Asian nations.
It has been demonstrated that the fiber in bamboo shoots effectively prevents constipation. Talking about its fiber content, 2.2 grams of fiber is present in 100 grams of bamboo Shoots.
Beetroot (Beta vulgaris) is often referred to as red beet, table beet, garden beet, or simply beet. Beetroots are a fantastic source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C.
They also contain a large number of important nutrients. Each 3/4-cup (100-gram) portion of raw beetroot has roughly 2-3 grams of fiber, making them high in this nutrient.
Dietary fiber is essential for a balanced diet and has been linked to lowering the risk of certain diseases. Beetroot provides several health advantages, particularly for cardiovascular health and athletic performance.
Broccoli is one of the world’s foods with the highest nutrient density. It is rich in antioxidants and powerful cancer-fighting minerals, as well as vitamin C, vitamin K, folate, vitamin B, potassium, iron, and manganese.
In comparison to most vegetables, broccoli also has a higher than average protein content. If we talk about its fiber content, 2.4 grams of fiber per cup or 2.6 grams per 100 grams is present in it.
6. Broccoli Rabe
The vegetable broccoli rabe is nutrient-dense and high in fiber, plant-based protein, vitamins, and minerals. However, let me tell you that broccoli and broccoli rabe are different.
Both broccoli and broccoli rabe are cruciferous vegetables that have many advantages and disadvantages in common. But the way they appear makes them different from each other. 2.7 grams of fiber is present in 100 grams of Broccoli Rabe.
7. Green Peas
With 9 grams of fiber per cup, you can feel free to serve yourself in larger portions to increase your daily intake of fiber.
However, in order to meet the daily recommended fiber intake, you will require roughly 3 cups of green peas. Green peas are flavorful, nutritious, and a fantastic source of iron, manganese, and vitamins A and vitamin C. So, therefore, do not forget to add them to your diet!
8. Turnip Greens
Turnip greens have a good flavor and are a great source of vitamin K and beta carotene. They can be added to green smoothies, or used similarly to spinach and other leafy greens.
You need roughly 5.5 cups of turnip greens to meet your daily fiber requirements. In 100 grams, 3.2 grams of fiber is present.
It is said that carrots that have been lightly steamed will release more beta carotene. However, whether you eat them raw or cooked, you will get a good amount of fiber that is, 4.68 grams of fiber per cup. To get the daily recommended amount of fiber from carrots, you will need roughly 6 cups of carrots.
10. Brussels Sprouts
You can fulfill your fiber requirements by eating Brussels sprouts together with other healthy sources of fiber, such as other vegetables, fruits, and whole grains.
The high fiber content of Brussels sprouts can support digestive health, and lower the risk of diabetes and heart disease.
According to the USDA, Brussels sprouts have more than 3 grams of fiber per cup, which improves digestive health, helps in controlling blood sugar levels, and feeds the good bacteria in the stomach. Talking about its fiber content, in 100 grams of Brussels Sprouts 3.8 grams of fiber is present.
The best option for improving digestive health is fiber-rich cabbage. This vegetable is rich in insoluble fiber, which is a form of carbohydrate that can’t be digested in the intestines and is good for the gut.
Insoluble fiber makes stools more substantial and encourages regular bowel movements, which further helps in maintaining the digestive system’s health, as mentioned above. 2.5 grams of fiber is present in 100 grams of cabbage.
Cauliflower is a cruciferous vegetable that has tightly packed florets that are joined by a substantial core, which is frequently surrounded by a few small leaves. This vegetable can help you with your hydration. Not only this, it has a lot of fiber.
Glucosinolates are a class of compounds that are found in cauliflower. These compounds are transformed during chewing and digestion into molecules that may help against cancer because they shield cells from harm and have anti-inflammatory, antiviral, and antibacterial properties. Talking about its fiber content, in 100 grams of cauliflower, 2 grams of fiber is present.
13. Collard Greens
Collard greens are also among the cruciferous vegetable family. They provide nutrients that are important in the diet. Collard greens provide a lot of fiber and water.
These aid in regular bowel movements, and digestive system health. In 100 grams of Collard Greens, 4 grams of fiber is present.
14. Egg plants
This vegetable is very important if you are thinking to reduce your weight because they are high in fiber and low in calories. As we all know, fiber can increase fullness and satiety while moving through the digestive system slowly.
This can help people to consume fewer calories. Raw eggplant has merely 20 calories and 3 grams of fiber per cup (82 grams).
The presence of fiber in eggplant may help in lowering cholesterol levels. Due to its high fiber content, eggplant can also help you in managing your blood sugar levels and reduce your risk of heart disease. Eggplants are frequently mentioned as a natural laxative that can aid with constipation.
There are two types of dietary fiber found in fennel vegetables, that are: soluble fiber and insoluble fiber. The insoluble substances that make up the hard walls of plant cells, such as lignin, cellulose, and hemicellulose, are referred to as insoluble fiber.
Since fennel and its seeds are rich in fiber so it helps to lower some heart disease risk factors including high cholesterol.
It is said that eating fennel and its seeds may be beneficial for heart health in a variety of ways. 3 grams of fiber are present in a 1-cup (87 grams) serving of raw fennel bulb.
16. Green Beans
Fiber which is a crucial ingredient for numerous reasons is abundant in green beans. Reducing your levels of LDL cholesterol (bad cholesterol), and the soluble fiber present in them, in particular, may help to improve the health of your heart.
Fiber present in green beans keeps your digestive tract healthy and helps it to function well. In 100 grams of green beans, 3.4 grams of fiber is present.
Just as cabbage and brussels sprouts, kale belongs to the Brassicaceae family which is also known as the mustard family.
Possible advantages of these vegetables include lowering blood pressure, improving intestinal health, preventing cancer, and preventing type 2 diabetes.
Due to its high fiber and water content, kale helps in, the maintenance of the digestive system, and also helps in the prevention of constipation. In 100 grams of kale, 2 grams of fiber is present.
Okra contains a good amount of fiber. Three grams of fiber are said to be present in eight medium-sized pods. There are various advantages of the fiber present in this vegetable.
It improves digestion, lessens hunger pangs, and keeps people fuller for longer. Okra is full of antioxidants, vitamins A, vitamin C, and other nutrients that help in lowering the risk of significant medical illnesses like cancer, diabetes, heart disease, and stroke. Magnesium can also be found in okra in good amounts.
19. Russet Potatoes
Russet potatoes contain a good amount of fibers. Due to the good amount of fiber in it, russet potatoes help in reducing cholesterol.
Not only this, these potatoes are a great source of vitamins that support healthy bodily functioning and antioxidants that fight disease.
Compared to white potatoes, russet potatoes have more fiber, which helps with intestinal health. Additionally, russets potatoes are a wonderful source of magnesium and iron, which are essential for the heart, nerves, and immune system as well as supporting healthy blood. Talking about its fiber content, 3.8 grams of fiber is present in 100 grams of russet potatoes.
20. Sweet potatoes
Sweet potatoes (Ipomoea batatas) are large, starchy vegetables with a sweet flavor. Each serving of all types of sweet potatoes provides 5% of your daily intake for protein and 3.8 grams, or 15% of your DV, of dietary fiber, both of which are important for maintaining a healthy digestive tract and preventing constipation.
Sweet potatoes help in defending against the illness and promote general health because of their nutritious profile.
Vitamins A, vitamin C, potassium, vitamin B, manganese, magnesium, and copper, are just a few of the essential components found in sweet potatoes. Talking about its fiber content, 3 grams of fiber is present in 100 grams of sweet potatoes.
Rutabagas are vegetables that are rich in fibers. The amount of fiber in one medium rutabaga (386 grams) is 9 grams.
Another benefit of rutabaga is that it helps the body in avoiding constipation and other gastrointestinal problems.
It is a nutrient-dense vegetable with low caloric content. Consuming this veggie helps people in losing weight. In 100 grams of Rutabagas, 2.3 grams of fiber is present.
This vegetable is regarded as being very healthful because it is rich in minerals and antioxidants. If you consume spinach, it may improve your eye health, lessen oxidative stress, reduce cancer risk, and also lower blood pressure.
Insoluble fiber is abundant in spinach and may benefit your health in a number of ways. If you add spinach to your diet, it will help you in avoiding constipation. 0.7 grams of fiber is present in 100 grams of spinach.
23. Acorn Squash
The Cucurbitaceae also known as the gourd family, contains pumpkin, butternut squash, and zucchini including acorn squash as a form of winter squash.
Its ridged skin can range in color from dark green to white and has an acorn-like form. However, the most widely cultivated variety is dark green.
Acorn Squash contains a lot of soluble and insoluble fiber, which are crucial for digestive health. Talking about its fiber content, 9 grams of fiber is present in 100 grams of Acorn Squash.
24. Butternut Squash
Winter squashes like butternut squash have brilliant orange interiors and pale orange exteriors. Its shape is nearly like an elongated pear. It contains a lot of fiber.
As we all know, dietary fiber-rich foods can help you in maintaining a healthy weight and reduce your chance of developing cancer. It is estimated that 6.6 grams of dietary fiber are present in 100 grams of Butternut Squash.
Parsnips have long, tuberous roots that are closely linked to other vegetables like carrots and parsley roots. It has a sweet, slightly nutty flavor.
Along with other crucial minerals, parsnips are also rich in fiber, vitamin C, vitamin K, and folate. It contains both soluble and insoluble fiber.
If we talk about fiber content present in it, 6.5 grams of fiber is present in one cup (133 grams). Fiber present in it helps to improve digestive health.
26. Beet Greens
Beet Greens have a considerably higher concentration of nutrients. It is a sort of green leafy vegetable with purple veins and these are the leaves of the Beta vulgaris plant.
Guys let me tell you that, one of the veggies with the greatest fiber is beet greens. Beet greens have a carbohydrate content of about 4.3 grams per 100 grams. Talking about the fiber content present in it, It has 3.7 grams of fiber in 100 grams.
27. Swiss Chard
It is a vegetable that is very nourishing. Over three times the recommended daily dose of vitamin K can be found in only one cup of this vegetable. About 4 grams of fiber can be found in just 1 cup (175 grams) of cooked Swiss chard.
28. White Mushrooms
The most often grown variety of mushrooms worldwide are white ones. In addition to having a relatively low-calorie count, they also have a number of health-enhancing qualities like increased heart health and cancer-prevention abilities.
Among many other nations, the United States is one where white mushrooms are extremely well-liked. They come in a variety of forms, including fresh, frozen, canned, dried, and powdered, and have a moderate flavor and smooth cap.
Talking about its fiber content, it is estimated that in 100 grams of White Mushrooms, 1 gram of fiber is present.
29. Sweet Corn
Corn, which is often known as maize (Zea mays), is one of the most widely consumed cereal grains in the world.
It is the seed of a grass family plant that is native to Central America but cultivated in various variants all over the world.
Corn has a good quantity of fiber. Insoluble fibers like hemicellulose, cellulose, and lignin predominate in corn. It is estimated that 100 grams of sweet corn contain 2.7 grams of fibers.
A typical-sized tomato has 1.5 grams of fiber, which makes tomatoes a healthy source of fiber. Insoluble fibers such as hemicellulose, cellulose, and lignin make up the majority of the tomatoes’ fibers (87%).
Tomatoes include lycopene and beta-carotene, which lessen skin’s sensitivity to UV rays and aid in skin protection.
The calcium, lycopene, and vitamin K which is present in tomatoes are beneficial for healing and strengthening bones as well as increasing bone mass.
Lycopene aids in the prevention of a number of malignancies, and antioxidants present in tomatoes can lessen cell damage.
31. Green Bell Peppers
Bell peppers are formed like a bell and have thick walls. They can be red, yellow, or purple in color. Vitamins and minerals, such as thiamine (B1), magnesium, copper, and vitamin E, are present in green peppers in lesser concentrations.
Vitamin C content is notably high in green sweet peppers. Your body can’t effectively store this vitamin because it is water-soluble, therefore you must routinely get it through your diet. It is estimated that in 100 grams of Green Bell Peppers, 1.7 grams of fiber is present.
The same family as onions, shallots, scallions, chives, and garlic includes leeks. Although they resemble a large green onion, when cooked, they have a considerably softer, somewhat sweeter flavor and a creamier texture.
Leeks are typically grown, but wild variants, like the North American wild leek, often known as ramps, are becoming more and more common.
Leeks are low in calories but abundant in vitamins and minerals as they are nutrient-dense. 1.8 grams of fiber is present in 100 grams of Leeks.
It includes vitamin C, beta carotene, and flavonoids, but a single stalk also contains at least 12 other types of antioxidant elements.
It is also an excellent source of phytonutrients, which have been found to lessen inflammation in the blood vessels, cells, and organs.
Additionally, celery has a high water content (almost 95%) and a lot of both soluble and insoluble fiber. All of those help in maintaining regularity and a healthy digestive system. 5 grams of dietary fiber are found in one cup of celery sticks.
34. Lima Beans
The mild flavor, creamy texture, and distinctive color of the lima bean, which can range from beige to green, make it a popular type of legume.
It is also referred to as the wax bean, double bean, and butter bean. Lima beans are edible in both their immature and mature forms.
They can be purchased in dry, frozen, or canned form. Manganese, which is an important mineral for metabolism and is also an antioxidant, is particularly abundant in lima beans.
Each serving also contains a good amount of copper, which supports immune health and enhances cognitive function.
In addition, lima beans are a good source of magnesium, which is necessary for DNA synthesis and energy production in the body.
Not only this, but it also contains a good amount of fibers in it. It is estimated that in 100 grams of lima beans, 7 grams of dietary fiber are present.
Lettuce is an annual plant that is often grown as a leaf vegetable. There are different types of lettuce, for example, Iceberg, Boston, Bok Choi, etc. It can be used in salads.
Although lettuce may seem like a healthy diet, however, some people may find that this staple of salads can cause intestinal problems. Talking about its fiber content, it is estimated that in 100 grams of lettuce,1.3 grams of dietary fiber are present.
You might also like this:
- 55 High Fiber Foods List (Fruits & Vegetables Included)
- Top 30 High Fiber Fruits
- 20 High Fiber Beans and Legumes (Complete List)
- Top 20 High Fiber Nuts and Seeds
So these were the high-fiber vegetables list, we tried to include all the fiber-rich veggies which you can include in your diet plan to increase your daily fiber intake.
If you liked this article then please share, also we have covered other fiber-rich foods articles which you can read if you want to know other high fiber sources.