High-fiber vegetables are good for your digestive system and have other health benefits, such as keeping cholesterol levels and blood pressure low and reducing weight. Fiber is a plant carbohydrate that isn’t broken down in the upper digestive system. It provides bulk for bowel regularity and feeds friendly microbes in the gut.

Ensuring you get enough fiber means eating smart and consuming nutritious whole foods, such as fresh vegetables, instead of relying on highly processed ones, which may lack fiber.

1. Artichokes

All parts of the artichoke, including the head, flower, and leaves, can be eaten. The standard portion for cooked artichokes is 1 cup, which has 89 calories and 9.6 grams of fiber.

Besides being high in fiber, they are high in antioxidants, which are natural compounds that help prevent cell damage. Artichokes contain compounds that help reduce cholesterol. They also contain the minerals potassium and magnesium, which help keep blood pressure down.

2. Peas (Green)

Green peas are a high-fiber staple. A cup of cooked green peas contains 8.8 grams of fiber and 134 calories. They provide both soluble and insoluble fiber.

In addition to being high in fiber, green peas are a good source of plant protein, with 8.6 grams per cup. They may also be beneficial for heart health and type 2 diabetes.

3. Brussels Sprouts

One cup of cooked Brussels sprouts contains 65 calories and 6.4 grams of fiber, with almost equal amounts of soluble and insoluble fiber. They are also high in vitamins C, K, and B6 (folate), as well as carotenoids.

As a cruciferous vegetable (in the family that includes kale, cabbage, and broccoli), they contain glucosinolates and sulforaphane, which have some evidence of anti-cancer effects.

4. Sweet Potato

One cup of cooked sweet potatoes contains 6.3 grams of fiber (both soluble and insoluble) and 190 calories. Sweet potatoes are also rich in beta-carotene, which the body can convert into vitamin A. This vitamin is associated with good vision and skin and brain health.

Sweet potatoes are also high in potassium, which helps with kidney function and regulates blood pressure. They are also high in B6, needed for children’s and adult brain development.

5. Parsnips

Parsnips are a source of soluble and insoluble fiber. One cup of cooked parsnips has 110 calories and 6.2 grams of fiber. Besides being high in fiber, they contain vitamin C, potassium, vitamin B6, and folate.

Parsnips are also a source of certain antioxidants and other phytonutrients (compounds made by plants that benefit human health) that may have anti-inflammatory and antifungal effects.

6. Winter Squash

Cooked winter squash contains 5.7 grams of fiber and 76 calories per cup. Winter squash is considered a medicinal plant in some parts of the world. That may be because it is rich in nutrients such as vitamin C and carotenoids, as well as minerals such as potassium and magnesium.

7. Yams

One cup of cooked yams has 5.3 grams of fiber and 158 calories. Yams contain diosgenin, a substance similar to estrogen. Some preliminary studies (mostly in lab or animal studies) suggest it supports brain function and may benefit various conditions.

Antioxidants in yams can help combat cancer and inflammation associated with conditions such as heart disease, obesity, and diabetes.

8. Broccoli

One cup of broccoli provides 5.2 grams of fiber (equal amounts of soluble and insoluble fiber) and 54 calories. Because of this fiber content, broccoli may help you maintain a healthy weight and lower cholesterol, protecting your heart.

Broccoli also has other health benefits. It contains sulforaphane, which research has shown can have anticancer effects, particularly for combatting lung, breast, and colorectal cancer.

9. Cauliflower

Cauliflower is a good source of fiber. One cooked cup contains 4.9 grams of fiber, with 34 calories. It provides both soluble and insoluble fiber. It is also high in vitamin C and folate. As a cruciferous vegetable, it is high in antioxidants and may protect against cancer.

10. Carrots

One cup of cooked carrots provides 4.8 grams of fiber (both soluble and insoluble) and 54 calories. Carrots are a great source of carotenoids and vitamin A, which may slow the development of some eye conditions. Consumption of carrots is also linked to a reduced risk of heart disease. Carrots are a good finger food for kids and adults.

11. Kale

One cup of cooked kale has 4.7 grams of fiber (both soluble and insoluble) and 43 calories. Kale is a good source of vitamin A, which is linked to healthy cell growth and good vision. It is also rich in calcium, which is important for strong bones. In addition, it provides vitamin C.

12. Spinach

A 1-cup serving of cooked spinach has 4.3 grams of both types of fiber and 41 calories. Spinach also has phytochemicals to combat aging and inflammation. It’s a great source of lutein, an antioxidant linked to brain and eye health.

13. Corn

One cup of cooked corn will give you 4 grams of fiber (mostly insoluble) and 134 calories. Corn also contains carotenoids—naturally occurring pigments found in plants that have antioxidant effects.

When enough corn is eaten, it may allow the gut to produce friendly bacteria, which may reduce the risk of colon cancer. While high in natural sugars, it also releases these steadily and has been linked to good blood sugar control, which is important in people with diabetes.

14. Mushrooms

One cup of cooked mushrooms contains 3.4 grams of fiber (mostly insoluble) and 44 calories. Mushrooms may help prevent tumor cells from spreading, possibly by stimulating immune cells. They may also protect the brains of older adults from the development of proteins associated with dementia.

15. Asparagus

One cup of cooked asparagus contains 2.9 grams of fiber (both soluble and insoluble) and 32 calories. Asparagus provides glutathione, a potent antioxidant. It also has a lot of vitamin K, which helps blood clot and helps bones and teeth absorb calcium better.

How Much Fiber Do You Need Per Day?

The U.S. Department of Agriculture (USDA) recommends that adults who consume a 2,000-calorie diet ensure that it contains 28 grams of fiber daily. Depending on your age, they suggest taking in the following fiber amounts daily:

• Women 50 and under: 25 to 28 grams
• Women 51 and over: 22 grams
• Men 50 and under: 31 to 34 grams
• Men 51 and older: 28 grams
• Young children ages 2 to 3: 14 grams
• Girls up to age 18: 17 to 25 grams
• Boys up to age 18: 20 to 31 grams

Beyond vegetables, you can look to other sources to ensure you meet your fiber needs. These may include:

• Legumes, which include beans, peas, and lentils
• Whole grains such as high-fiber cereal, bran flakes, multigrain bread, bulgar, and brown rice
• Nuts and seeds such as pumpkin and sunflower seeds, coconut, almonds, and pistachios
• Fruits like guava, raspberries, blackberries, boysenberries, pears, and kiwi
• Fiber supplements containing psyllium, polycarbophil, or methylcellulose

Make sure you gradually increase the amount of fiber you eat. Suddenly consuming too much fiber can cause digestive issues, such as bloating, gas, nausea, constipation, or diarrhea.

Summary

Vegetables are an excellent source of both soluble and insoluble fiber, which can keep your gut healthy and your digestion regular. These can also help to reduce both your blood pressure and weight. You can mix and match these to ensure you consume enough fiber each day and reap the benefits.