The 9 Best High-Fiber Vegetables You Should Be Eating, According to a Dietitian

You know vegetables are good for you—and chances are, you're not eating enough. In fact, only about 10% of U.S. adults meet the recommended daily intake. Adults should aim for 2 to 3 cups of veggies per day.

One key reason to eat more vegetables? They're packed with fiber. That matters because only about 10% of women and 3% of men get enough fiber every day. Read on to discover nine of the best high-fiber vegetables to start adding to your meals, Each one provides nearly 5 grams of fiber or more per cup/piece—equivalent to almost one-fifth of your daily recommended fiber intake.

1. Artichokes

1 medium artichoke = 7 grams of fiber

The artichoke bulb has three edible parts: the heart, the meat at the petal base and the meat by the stem. Artichokes have lots of health benefits, including being an excellent source of magnesium, a mineral that regulates blood pressure and supports bone health. It's easy to prepare and cook artichokes. You can steam or grill them or use them as an ingredient to make cream soup, dips and other delicious dishes.

2. Brussels Sprouts

1 cup of cooked Brussels sprouts = 6 grams of fiber

In addition to being high in fiber, Brussels sprouts are packed with vitamin C, which helps support immune system health and reduces inflammation. They complement an array of entrees as a nutritious side dish. If you or any family members have sworn off Brussels sprouts due to their taste, it might be because they haven't been cooked properly. This step-by-step guide explains how to prepare and cook steamed, roasted and grilled Brussels sprouts so they're actually delicious.

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3. Kale

1 cup of cooked kale = 6 grams of fiber

Kale is a nutrition powerhouse with an array of vitamins and antioxidants that can contribute to good health. Cooked kale contains more volume than raw, so eating it cooked adds more fiber than eating the same amount raw. Add the leafy green to main dishes (like BBQ Shrimp with Garlicky Kale & Parmesan-Herb Couscous), soups (like our Vegetarian Potato Kale Soup) or smoothies (like this Anti-Inflammatory Breakfast Smoothie).

4. Sweet Potato

1 cooked medium sweet potato with skin = 5 grams of fiber

These sweet spuds are not only packed with fiber, but they're also a phenomenal source of vitamin A, which supports the immune system and eye health. In addition, you may want to consider leaving the tuber's skin on. When you eat sweet potatoes with the skin, you're not just benefiting from fiber but also potassium, an essential nutrient for healthy blood pressure, muscle contractions and more. Enjoy them in casseroles, as a side of sweet potato fries or as a dessert like Sweet Potato Pie with Cream Cheese Swirl.

5. Collard Greens

1 cup of cooked collard greens = 6 grams of fiber

To switch up your leafy greens, consider adding collard greens to your weekly rotation of veggies. Collard greens have a similar nutrition profile to kale, offering calcium, iron and vitamins A, C and K. Try them in our Lemony Lentil Soup with Collards, Mac & Cheese with Collards or Savory Oatmeal with Cheddar, Collards & Eggs.

6. Beets

1 cup of cooked beets = 5 grams of fiber

Beets are full of antioxidant properties that could help fight inflammation and prevent cancer. The ruby-red bulbs are rich in antioxidants called betacyanins, and the yellow varieties contain antioxidants called betaxanthins, both of which give the root vegetable its striking colors.

Steam, boil, roast, grill or air-fry beets, or purchase them vacuum-packed—precooked and peeled—in the grocery store's produce section. Canned beets also boost the convenience factor. Try our Honey-Roasted Beets or Beet Salad with Goat Cheese at your next meal.

7. Beet Greens

1 cup of cooked beet greens = 6 grams of fiber

Don't forget about the edible beet greens when you make your beet dish! These leafy greens at the tops of the bulbs resemble the flavor and nutrition of kale and collard greens, and can be used in place of them or alongside them in your recipes. Sautéing or braising will tenderize your beet greens.

8. Turnip Greens

1 cup of cooked turnip greens = 5 grams of fiber

Like beets, you can eat the nutrient-dense greens and stems of turnips. Turnip greens have a similar nutrition profile to other dark leafy greens like kale. Eat them sautéed or roasted, or use them to make a mouthwatering Turnip Green Pesto.

9. Mustard Greens

1 cup of cooked mustard greens = 5 grams of fiber

Mustard greens are part of the mustard plant. They're commonly used in Chinese, Indian and Japanese cuisines. Like many leafy greens, they're abundant in vitamin K, a nutrient that supports blood clotting, and they're an excellent source of vitamin C, which also supports collagen formation for healthy skin and wound healing. Try adding peppery mustard greens to a stir fry or serve this Massaged Mustard Greens Salad.

What Is Fiber and Why Is It Good for You?

Fiber is a type of carbohydrate that your body can't digest or absorb. It's found in plant-based foods, like vegetables, fruits, legumes, whole grains, nuts and seeds. There are two main types of fiber: soluble and insoluble.

Soluble fiber forms a gel when it combines with water, and binds to cholesterol and fat in your food. You can find soluble fiber in foods such as Brussels sprouts, sweet potatoes, avocados, apples, pears, carrots, oats, barley, beans, flaxseed and nuts.

In contrast, insoluble fiber does not dissolve in water but adds bulk to stools. You can find insoluble fiber in fruits with edible skin, vegetable stems, bran, grits and nuts.

Eating fiber has health perks, including preventing constipation, stabilizing blood sugar levels, improving gut health, helping you feel full and satisfied, maintaining a healthy weight and lowering the risk of type 2 diabetes, heart disease and some types of cancer.

More Ways to Increase Your Fiber Intake

Eating vegetables is undoubtedly a great way to up your fiber intake. You can also meet your daily fiber needs by eating more of the following foods:

• Fruit: Fruits offer soluble and insoluble fiber, along with a slew of nutrients. Aim to eat at least 1½ to 2½ cups daily as part of your meals and snacks.
• Legumes: These satisfying beans and peas are more than just a source of fiber—legumes also contain plant-based protein. Make your next meatless meal with these Healthy Bean Recipes.
• Whole grains: When you eat whole grains, you consume the entire kernel of the grain, which contains more fiber, vitamins and minerals than refined grains. Make at least half of your total grains for the day whole grains.
• Nuts and seeds: Nuts and seeds pack a nutritional punch. Along with fiber, they offer heart-healthy fats, anti-inflammatory properties and an array of vitamins and minerals. Enjoy them as a standalone snack, in a trail mix or as an ingredient in salads, entrees and desserts.

High-Fiber Vegetable Recipes to Try

Ginger-Chicken Stew with Greens

4.8

Spinach & Artichoke Spaghetti Squash Nests

4.8

Roasted Beets with Mustard Vinaigrette

5.0

Our Expert Take

Fiber is an essential nutrient for digestive and heart health, but if you're like most people, you may not be getting enough in your diet. When adding more fiber-rich foods to your diet, it's important to increase your fiber slowly and drink plenty of fluids throughout the day. These two tips can help prevent any unwanted digestive issues that might arise from the extra fiber. Adding some of these high-fiber vegetables, such as artichokes, beets and hearty greens, to your meals can help you meet your fiber needs and health goals.