The Best High Fiber Vegetables

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Fiber is an essential part of a well-balanced diet. It keeps your digestive system working properly, and it prevents buildup from forming along your digestive tract. The cleansing properties of fiber promote a healthy balance in your gut’s microbiome. Because fiber is so important to digestion, getting enough fiber can play an important role in weight loss. When you’re trying to eat healthy, vegetables that are high in fiber are a great snacking choice, and cooked fiber rich vegetables make a great addition to any meal. But just which vegetables have the most fiber? Below are some of the most delicious vegetables with a high fiber content.

1. Brussel Sprouts

Fiber per 100g: 4.1g
The fiber content in brussel sprouts equals its protein content, so they’re definitely one of the healthiest fibrous vegetables. They’re also rich in antioxidants that help to defend your body against free radicals. One of the best health benefits of brussel sprouts is their high concentration of vitamin K which is over 90% of the average recommended daily value.

2. Broccoli

Fiber per 100g: 2.4g
Cruciferous veggies high in fiber tend to be very filling because your stomach has to put a lot of work towards breaking them down. Broccoli stems tend to be a little harder for your stomach to break down than broccoli tops, but the florets are packed with nutrients. 

3. Butternut Squash

Fiber per 100g: 2.0g
A one cup serving of butternut squash delivers over twenty percent of the average recommended daily intake of fiber. This type of squash has a unique combination of flavors that are both sweet and savory. Butternut squash has a high concentration of vitamin A, so they’re a superfood for your eyes, skin, and immune system.

4. Kale

Fiber per 100g: 4.1g
Fiber rich vegetables like kale that are dark green in color are generally considered to be superfoods. They are rich in nutrients and excellent for your digestive system. Kale is comparable to spinach but has a slightly different taste and texture.

5. Lentils

Fiber per 100g: 7.9g
Lentils, peas, and beans are part of a group of fibrous vegetables called “pulses.” Lentils are yummy on their own because they have a slightly nutty taste, but they’re also an excellent pick as a primary ingredient in savory soups. Pulses tend to be particularly popular among vegetarians because they are a natural meat-free source of protein.

6. Peas

Fiber per 100g: 5.5g
Green peas are a sweet veggie like carrots, but they have a slightly lower sugar content. Like lentils, they pack a lot of protein. Peas are a great addition to a variety of prepared dishes or pasta salads because of their unique texture and flavor. People almost always eat cooked peas, but make it a point to try raw green peas right out of the pod if you never have. They’re one of the tastiest fiber rich vegetables for snacking.

7. Chickpeas (Garbanzo Beans)

Fiber per 100g: 7.0g
Chickpeas are ultra-nutritious because of their high fiber content, and they have a slightly greater protein content. The most common way to prepare chickpeas is boiling them. They are one of the few boiled vegetables that don’t need to be hot to be tasty. They taste great cold or at room temperature. Chickpeas are the base ingredient in hummus, so you can double your intake of fiber rich vegetables by using hummus as your go-to dip for raw veggies.

8. Lima Beans

Fiber per 100g: 7.0g
Of all of the pulse veggies, lima beans are among the healthiest. In addition to offering 4.5 grams of fiber, each half cup serving also contains 5.8 grams of protein. Another great benefit of lima beans is their high content of essential minerals that people often struggle to get enough of in their regular diet such as iron, magnesium, and selenium.

9. Carrots

Fiber per 100g: 2.8g
If you want to have veggies high in fiber as a quick snack, carrots are a fantastic choice. They’re an easy snack to pack, and they’re great on their own or with a dip. They have a really unique crunch and texture, so munching on them makes for a highly satisfying snacking experience.  Carrots are one of the sweetest vegetables, so carrots have about twice as much sugar as a lot of other fibrous vegetables such as broccoli. If you really want to nibble on something sweet, however, a carrot is a far better choice than most sweet treats.

Planning out your meals with meal planning tools from Prospre can help you meet your individual fiber needs consistently. Prospre gives you a game plan to hit target requirements and a convenient monitoring tool to help you stay on track. Start using Prospre today so you can make progress towards better nutrition and wellness.

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