In This ArticleView AllIn This ArticleWhat Is Fiber?ArtichokesBrussels SproutsKaleSweet PotatoCollard GreensBeetsBeet GreensTurnip GreensMustard GreensIncreasing Your Intake
In This ArticleView All
View All
In This Article
What Is Fiber?
Artichokes
Brussels Sprouts
Kale
Sweet Potato
Collard Greens
Beets
Beet Greens
Turnip Greens
Mustard Greens
Increasing Your Intake
You know veggies are good for you. And you probably have to eat more of them. It’s estimated that only 10% of adults eat the recommended amount of vegetables daily.As for how much you should eat, adults are advised to aim for 2 to 3 cups per day.
Many health benefits come from eating more vegetables, one of which is that they’re rich in fiber, a nutrient that only 10% of women and 3% of men get enough of.Here, you’ll learn what fiber is and why you should eat more, plus the nine best high-fiber vegetables to add to your meals today.
Abbey Littlejohn
What Is Fiber and Why Is It Good for You?
Fiber is a type of carbohydrate that cannot be digested or absorbed. You can find fiber in plant-based foods, such as vegetables, fruits, legumes, whole grains, nuts and seeds.
There aretwo types of fibers: soluble and insoluble.
Soluble fiberforms 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 fiberdoes 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.
Eatingfiber 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 colorectal and breast cancer.
Below, you’ll find a list of nine veggies that provide nearly 5 grams of fiber or more per cup/piece—equivalent to almost one-fifth of your daily recommended fiber intake of at least 28 grams.and who knows? You may find your new favorite vegetable. It’s time to get eating!
1. Artichokes
1 medium artichoke = 7 grams of fiber
2. Brussels Sprouts
1 cup of cooked Brussels sprouts = 6 grams of fiber
3. Kale
1 cup of cooked kale = 6 grams fiber
Kale is a nutrition powerhousewith 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 compared to the same amount of raw. Add the leafy green to main dishes, likeBBQ Shrimp with Garlicky Kale & Parmesan-Herb Couscous, soups, like ourVegetarian Potato Kale Soup, or enjoy it in smoothies, like thisAnti-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 potatoeswith the skin, you’re not just benefiting from fiber but you’re also getting potassium, an essential nutrient for maintaining blood pressure, muscle contractions and more. Enjoy them in casseroles, as a side ofsweet potato friesor as a dessert likeSweet Potato Pie with Cream Cheese Swirl.
5. Collard Greens
1 cup of cooked collard greens = 6 grams of fiber
Toswitch up your leafy greens, consider adding collard greens to your weekly rotation of veggies. Collard greens have a similar nutrition profile as kale, offering calcium, iron and vitamins A, C and K. Try blanching the leaves to use as a wrapper forSpicy Chicken & Mango Collard Green Wrapsor add them to keep the meat moist inSpicy Meatloaf with Collards.
6. Beets
1 cup of cooked beets = 5 grams of fiber
Steam, boil, roast, grill or air-fry beets. Or, purchase them vacuum-packed—which are precooked and peeled—in the grocery store’s produce section. Canned beets also boost the convenience factor. Try ourHoney-Roasted Beetsat 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 top of the bulbs resemble the flavors and nutrition of kale and collard greens—and can be used in place of them or alongside them in your recipes. Sautéing and braising 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 mouthwateringTurnip 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 one of the common vegetables used in Chinese, Indian and Japanese cuisines. Like many leafy greens, they’re abundant invitamin K, a nutrient that supports blood clotting, and they’re an excellent source of vitamin C, which also supports collagen formation for healthy skin. Try adding peppery mustard greens in a stir-fry.
Other Ways to Increase Your Fiber Intake
The Bottom Line
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 canhelp prevent any unwanted digestive issuesthat might arise from the extra fiber. Adding some of these high-fiber vegetables, such as artichokes, beets and hearty greens, to your meals can more easily help you meet your fiber needs and health goals.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Lee SH, Moore LV, Park S, Harris DM, Blanck HM.Adults meeting fruit and vegetable intake recommendations — United States, 2019. MMWR Morb Mortal Wkly Rep 2022;71:1–9. DOI:10.15585/mmwr.mm7101a1U.S. Department of Agriculture. MyPlate.Vegetables.U.S. Department of Agriculture.Dietary Guidelines for Americans.U.S. Department of Agriculture. FoodData Central.Artichoke.U.S. Department of Agriculture. FoodData Central.Brussels sprouts, fresh, cooked, no added fat.U.S. Department of Agriculture. FoodData Central.Kale, fresh, cooked, no added fat.U.S. Department of Agriculture. FoodData Central.Sweet potato, baked, no added fat.U.S. Department of Agriculture. FoodData Central.Collards, fresh, cooked, no added fat.U.S. Department of Agriculture. FoodData Central.Beets, fresh, cooked, no added fat.U.S. Department of Agriculture. FoodData Central.Beet greens, cooked.U.S. Department of Agriculture. FoodData Central.Turnip greens, fresh, cooked, no added fat.U.S. Department of Agriculture. FoodData Central.Mustard greens, fresh, cooked, no added fat.U.S. Department of Agriculture. MyPlate.Fruits.U.S. Department of Agriculture. MyPlate.Grains.
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EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Lee SH, Moore LV, Park S, Harris DM, Blanck HM.Adults meeting fruit and vegetable intake recommendations — United States, 2019. MMWR Morb Mortal Wkly Rep 2022;71:1–9. DOI:10.15585/mmwr.mm7101a1U.S. Department of Agriculture. MyPlate.Vegetables.U.S. Department of Agriculture.Dietary Guidelines for Americans.U.S. Department of Agriculture. FoodData Central.Artichoke.U.S. Department of Agriculture. FoodData Central.Brussels sprouts, fresh, cooked, no added fat.U.S. Department of Agriculture. FoodData Central.Kale, fresh, cooked, no added fat.U.S. Department of Agriculture. FoodData Central.Sweet potato, baked, no added fat.U.S. Department of Agriculture. FoodData Central.Collards, fresh, cooked, no added fat.U.S. Department of Agriculture. FoodData Central.Beets, fresh, cooked, no added fat.U.S. Department of Agriculture. FoodData Central.Beet greens, cooked.U.S. Department of Agriculture. FoodData Central.Turnip greens, fresh, cooked, no added fat.U.S. Department of Agriculture. FoodData Central.Mustard greens, fresh, cooked, no added fat.U.S. Department of Agriculture. MyPlate.Fruits.U.S. Department of Agriculture. MyPlate.Grains.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Lee SH, Moore LV, Park S, Harris DM, Blanck HM.Adults meeting fruit and vegetable intake recommendations — United States, 2019. MMWR Morb Mortal Wkly Rep 2022;71:1–9. DOI:10.15585/mmwr.mm7101a1U.S. Department of Agriculture. MyPlate.Vegetables.U.S. Department of Agriculture.Dietary Guidelines for Americans.U.S. Department of Agriculture. FoodData Central.Artichoke.U.S. Department of Agriculture. FoodData Central.Brussels sprouts, fresh, cooked, no added fat.U.S. Department of Agriculture. FoodData Central.Kale, fresh, cooked, no added fat.U.S. Department of Agriculture. FoodData Central.Sweet potato, baked, no added fat.U.S. Department of Agriculture. FoodData Central.Collards, fresh, cooked, no added fat.U.S. Department of Agriculture. FoodData Central.Beets, fresh, cooked, no added fat.U.S. Department of Agriculture. FoodData Central.Beet greens, cooked.U.S. Department of Agriculture. FoodData Central.Turnip greens, fresh, cooked, no added fat.U.S. Department of Agriculture. FoodData Central.Mustard greens, fresh, cooked, no added fat.U.S. Department of Agriculture. MyPlate.Fruits.U.S. Department of Agriculture. MyPlate.Grains.
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