Dietary fiber is known for its ability to prevent or provide relief from constipation, but there are other benefits as well — high-fiber diets can help you in maintaining a healthy weight and also reduce your risk of both diabetes and heart disease. Men generally require 38 grams of fiber a day while women usually require 25 grams. There are plenty of foods to consume that will provide you with fiber, but eating vegetables might be the best because they can help you get all the other necessary nutrients for a healthy lifestyle. Include these high-fiber veggies in your diet regularly to start getting these benefits right away.
Artichokes
Artichokes may be the vegetable with the most fiber per serving, with a regular-sized artichoke containing 6.9 grams of fiber.
Green Peas
A simple serving of 100 grams of green peas will supply your body with 5.7 grams of fiber, making it a close second to artichokes.
Cooked Lima Beans
Large, boiled lima beans will get you a nice dose of fiber, with one cup, supplying seven grams of fiber.
Parsnips
This flavorful root vegetable contains 6.5 grams of fiber in one cup of parsnip slices, about 26 percent of your daily value.
Cooked Collard Greens
A southern staple, 100 grams of raw collard greens provide you with 4.9 grams of fiber. The best way to prepare collard greens health-wise would be to steam them, the cooking method which preserves their nutrients the most.
Brussels Sprouts
A kid’s worst nightmare at dinnertime, Brussels sprouts hold 3.3 grams of fiber per cup. Brussels sprouts can be used in salads or seared in butter with onions and garlic for a tasty side dish.
Kale
Each cup of the bitter green known as kale, when cooked, gets you 4.7 grams of fiber. There are a plethora of ways to cook kale into your diet.
Cooked Broccoli
A regular serving of cooked broccoli will hit you with 2.4 grams of fiber. This might seem meager, but one whole bunch of broccoli yields 12.2 grams, so adding it into your diet will have your fiber counter adding up.
Cooked Sweet Potatoes
Sweet potatoes vary greatly in size, so it’s best to measure by grams — 100 grams of raw sweet potato will yield three grams of fiber. There are plenty of ways to prepare sweet potatoes to suit your preferences.
Cooked Snap Beans
Snap beans are a crunchy treat of a vegetable and eating a cup of them will get you 3.4 grams of fiber.
Okra
Another southern favorite, okra contains 3.2 grams of fiber in each cup.
Cooked Butternut Squash
Cooked butternut squash is a sweet and healthy way to add 2.8 grams of fiber in a single cup.
Savoy Cabbage
Savoy cabbage is a very hearty, green and wrinkled variety of cabbage. Spread a cup of this cabbage to get 2.2 grams of fiber into your diet. There are some great ways to cook cabbage that make the most of its flavor.
Fennel
Fennel tastes a bit like black licorice and is an excellent addition to many dishes to add an interesting flavor. Plus, a bulb of fennel will get you 7.3 grams of fiber, making it an incredible addition to a healthy diet.
Carrots
Carrots are great because they can be both a healthy snack and a part of a delicious meal. A cup of chopped carrots will get you 3.6 grams of fiber as well.
Eggplant
Eggplant, known in some places around the world as aubergines, will yield 2.5 grams of fiber for a cup of the vegetable. There are many delicious ways to cook eggplants to make it a nice staple in your diet.
Cooked Beet Greens
Cooked beet greens, not to be confused with the actual red root vegetable beets, have quite a bit of fiber in each selected serving, holding 4.2 grams of fiber.
Beets
Beets, also known as beetroot, are a cheap vegetable that can be cooked in simple and delicious ways. They’re worth getting into — a cup of raw beets has 3.8 grams of fiber.
Sweet Corn
100 grams of uncooked yellow sweet corn contains 2.7 grams of fiber, making it a nice vegetable to consider as a side to your meals.
Spinach
Spinach is a wonderfully healthy option that should become a mainstay in your diet — on top of holding 7.5 grams of fiber in one bunch of spinach, there are several ways to cook and prepare it to make spinach a delicious addition to your dishes.
Cauliflower
It’s worth trying to learn how to prepare cauliflower for your diet — a large head of cauliflower has 16.8 grams of fiber for your health needs.
Cooked Portabella Mushrooms
Portobello mushrooms are popular because of their fantastic flavor and versatility — they can be cooked, eaten as they are, or made into burger-style patties. In any case, each cup of cooked portobello mushrooms will provide 2.7 grams of fiber.
Asparagus
Asparagus pairs well with steak and adds a nice fiber touch to your meal — a cup of raw asparagus yields 2.8 grams of fiber.
Romaine Lettuce
A cup of shredded lettuce provides one gram of fiber, which isn’t too shabby if lettuce is a staple in your salads. If you plan on cooking with a green, it’s recommended to choose cabbage over lettuce, as cabbage generally provides almost twice as much fiber than lettuce does.
Leeks
One leek contains 1.6 grams of fiber. The vegetable lends itself nicely as a mild replacement to regular onions and also as a crucial ingredient in potato-leek soup.
Onions
Making onions a staple in the dishes you cook is not only a benefit to your foods’ flavor but also to your fiber intake — a cup of chopped onions will yield 2.7 grams of fiber.
Celery
Celery is a nice crunchy snack on its own and it can be chopped up and tossed into a soup or a nice bowl of chili to give the dish more texture. One cup of chopped celery gives your body 1.6 grams of fiber.
