This article has been Fact-Checked by Kendall Kennedy MS, RD, RYT
Vegetables high in fiber are an extremely important part of your weight loss diet. It not only helps you with reaching a healthy weight. Fiber also can help you prevent things like lowering your risk of diabetes, heart disease and even some types of cancer.
Vegetables are a great source of fiber so eating enough of these 22 vegetables high in fiber will help you keep your body healthy.
What is dietary fiber?
A quick recap on what dietary fiber is. It’s the part of plant foods your body isn’t able to absorb.
How does it then benefit your body?
First of all, it feeds your microbiome, a collection of bacteria, fungi, protozoa and viruses in your intestines. This is a good thing, your microbiome helps you digest your food and extract nutrients from it.
The health of your microbiome is also connected to your health in general so feeding it is a good idea.
Secondly it slows down the absorbing of calories from your food. This is again a good thing. Your blood sugar will spike less and you will absorb less calories from your food.
Together these things help you with getting and staying at a healthy weight.
Shopping list of 22 vegetables high in fiber
Here is a shopping list with 22 vegetables high in fiber. Even adding just a few of these every once in a while will most likely help you feel fuller and healthier.
1. Split peas
This option might not be the most popular vegetable on the list but split peas do contain a lot of fiber. You can use them to make pea soup or just add them to other dishes.
Split peas contain around 8.3 grams of fiber per 100 grams.
They are also a great source of folate which is a micronutrient that’s sometimes a bit harder to find in other foods.
2. Lima Beans
Another great addition to the vegetables high in fiber list. Most legumes contain a nice amount but lima beans are at the top of the list.
Lima beans contain around 7 grams of fiber per 100 grams.
They are also high in manganese.
Avocado is technically not a vegetable but it does deserve a spot on this list. Some people claim this food a bit overhyped but it actually is a great source of important nutrients.
Avocados contain around 6.7 grams of fiber per 100 grams.
They are also high in vitamin C, Vitmin E and potassium.
Plenty of people use this vegetable as a low calorie, healthy snack. And there are multiple reasons for this. Celery is easy to prepare and bring with you and full of nutrients with a low calorie count.
It contains around 1.6 grams of fiber per 100 grams.
Celery also contains anti-oxidants which are substances that help your body deal with oxdative stress.
5. Kidney beans
These legumes combine well with plenty of other dishes. Ideal to add some fiber to other meals.
Kidney beans contain around 6.4 grams of fiber per 100 grams.
Kidney beans are also a good plant-based source of protein. Protein, like fiber, is a nutrient that will help you feel fuller for longer. It will also help you preserve muscle which is a good thing for weight loss.
Artichoke is another great option to increase your fiber intake.
Avocados contain around 5 grams of fiber per 100 grams.
Artichoke is a great source of prebiotics which are substances that promote the growth of good bacteria and fungi in your intestines. The health of these microorganisms is linked to your own health and weight.
7. Brussels Sprouts
These tiny vegetables are another great addition to your diet.
Brussels Sprouts contain around 3.8 grams of fiber per 100 grams.
On top of that brussels sprouts are a great source of vitamin C and K.
Not one of the more commonly consumed vegetables but it does deserve a spot on this list.
Turnips contain around 3.5 grams of fiber per 100 grams.
They are also a good source of vitamin C, K and A.
9. Sweet potato
Sweet potatoes are increasing in popularity duo to the amount of fiber and micronutrients in them. Do keep in mind that the way you prepare these influences how healthy they are. Try to avoid baking or roasting them, try boiling instead.
They contain around 3.3 grams of fiber per 100 grams.
They are also very high in vitamin A and a great source of vitamin C.
Eggplant is a vegetable from the “nightshade” family. The slightly bitter taste is not for everyone but it combines great with other things in certain dishes.
Eggplants contain around 3 grams of fiber per 100 grams.
They are also high in vitamin C, Vitmin E and potassium.
Carrots are a great high fiber option. They also make a great midday snack to increase your fiber consumption and reduce hunger.
Carrots contain around 2.8 grams of fiber per 100 grams.
They are also high in vitamin A and potassium.
This vegetable might be a bit less conventional to add to your diet. However, if you’re looking to eat more fiber, beets certainly are a good choice.
Beets contain around 2.8 grams of fiber per 100 grams
They are also a great source of folate.
This vegetable is one of the greatest out there, including if you are looking to increase your fiber intake.
Broccoli contains around 3.3 grams of fiber per 100 grams.
It’s also a great source of vitamin K, vitamin C, vitamin A and folate.
This is one of those vegetables that’s a great addition to almost every meal. And that’s a good thing because it’s also a good nutrient source.
Cabbage contains around 2.5 grams of fiber per 100 grams.
Cabbage also contains a nice amount of vitamin C and K.
This is one of those vegetables that has to be part of your diet.
Spinach contain around 2.2 grams of fiber per 100 grams.
On top of that spinach is a great source of vitamins A and C.
Not everyone enjoys the taste of asparagus but it’s a great addition to your diet if you like it.
Asparagus contains around 2 grams of fiber per 100 grams.
It can help you reach your daily goal of vitamin A levels and iron.
This vegetable is an extremely popular choice for low carb dieters. You can use it to make keto, or just lower calorie, pizzas and keto “lasagna” for example.
Cauliflower contains around 2 grams of fiber per 100 grams.
It’s also a great source of vitamin K and vitamin C.
Not a lot of people consume leek raw so you might have to do a little more prep work with this vegetable.
It contains around 1 gram of fiber per 100 grams.
Leek can be helpful to increase your vitamin K intake.
19. Bell pepper
This vegetable are extremely nutritious and again pretty easy to prepare and bring with you as a healthy snack.
Bell peppers contain around 1.5 grams of fiber per 100 grams.
Bell peppers are also a great source of vitamin A, vitamin C and anti-oxidants
This is another popular and nutrient-dense vegetable.
Kale contains around 1.3 grams of fiber per 100 grams.
On top of that kale is a great source of vitamins A, C and antioxidants.
Mushrooms are not only nutritious. They can also reduce cognitive decline.
Mushrooms contain around 1 gram of fiber per 100 grams.
They have anti-inflammatory properties as well.
Zuchini is a great addition to a lot of dishes. You can also easily grate it to use as low carb/low calorie noodles.
Zuchini contains around 1 gram of fiber per 100 grams.
This vegetable can also help you reach your daily goal for vitamin C.
You might follow a low-carb diet and wonder if these vegetables are right for you.
In that case it might be helpful to compare this list to these 20 vegetables low in carbs. Select the vegetables that are on both of these lists for the ultimate high fiber low net carbs vegetables.
How much fiber do you need per day?
The institute of medicine provides us with the following recommended quantities for adults:
- Men under 50: 38 grams
- Men over 50: 30 grams
- Women under 50: 25 grams
- Women over 50: 21 grams
Of course these numbers vary from person to person but it’s a good place to start. A higher fiber intake is beneficial in a lot of cases.
Eating enough vegetables high in fiber will greatly benefit your health in both the short term and long term.
Do keep in mind that a sudden increased intake can cause bloating, gas and constipation. If you plan on consuming more of it take it one step at a time. Eat a few more vegetables at dinner for a few days. Then if you feel ready you can add some more and so on…