Unfortunately, most of us are not getting enough fiber. “According to the Dietary Guidelines for Americans90% of women and 97% of men in the United States do not meet dietary fiber recommendations,” says registered dietitian. Mary Sylvester Terry, MS, RDN, LDN.
So how much fiber do you need?
The current American Dietary Guidelines We recommend the following (with the lower end for adults over 50):
- 31-34 grams per day for men
- 22-28 grams per day for women
The vegetables richest in fiber
exist myriad benefits of following a plant-rich diet, but the high fiber content found in many plant foods is chief among them. “I always recommend eating foods that are naturally high in fiber, like vegetables, rather than foods with added fiber, because most vegetables contain a mix of soluble and insoluble fiber, which are beneficial,” says McMordie. “Foods that are naturally high in fiber also tend to contain a wealth of vitamins, minerals, and powerful antioxidants. Supplements and foods with added fiber often contain highly processed or synthetic forms of fiber, and often lack the same benefits as fiber.” whole food sources offer. They should be seen more as a supplement to fill in the gaps.”
With that in mind, here are the 11 highest-fiber vegetables (which are one of the best food groups for increasing your *natural* fiber intake), according to McMordie.
1. Artichokes: 4.8 g per 1/2 cup of artichoke hearts
“Artichokes are very rich in fiber, including inulin, which acts as a prebiotic. They also contain a decent amount of protein for a vegetable,” McMordie says. “They’re also incredibly versatile: you can add artichokes to salads, mix them into sauces, or boil them and eat them as a snack.”
2. Peas: 4.1 g per 1/2 cup
“Frozen green peas couldn’t be easier to eat, whether added to salads, soups, or eaten as a simple side dish,” says McMordie.
3. Sweet potatoes: 3.9 g for a medium potato (about five inches) with skin
According to McMordie, sweet potatoes are a great source of both. soluble and insoluble fiber, especially with the skin. “They’re also a great source of vitamin A and antioxidants,” she adds. “Sweet potatoes can be prepared in many ways, from baked or roasted, to mashed or even sweet potato ‘toast’. Be sure to include the skin to get the most fiber.”
4. Potatoes: 3.6 g for a medium potato with skin
“Potatoes are loaded with nutrients, like potassium, vitamin C and B6. They also have resistant starch, which acts as a prebiotic. Be sure to include the skin and follow healthier cooking methods, like baking or broiling, to get the most heart-healthy benefits,” says McMordie.
5. Parsnips: 3.3 g per 1/2 cup
“This root vegetable is a lesser-known fiber powerhouse. Parsnips are delicious roasted or mashed, similar to potatoes.”
6. Winter squash (acorn or butternut squash): 3.2 g per 1/2 cup cooked
“Winter squash is very high in fiber and loaded with vitamin A and antioxidants. When roasted, the skin of the squash is edible and adds even more fiber.”
7. Jicama: 2.9 g per 1/2 cup
This crunchy vegetable is delicious eaten raw, but can also be cooked. “Jícama is high in vitamin C and antioxidants, is high in water content, and contains inulin, a type of fiber that is great for preventing or relieving constipation,” says McMordie.
8. Mustard greens: 2.6 g per one cup raw
“Mustard greens, and other tougher green leafy vegetables like turnip greens and collard greens, are high in fiber, vitamin K, and cancer-fighting antioxidants. Because these vegetables shrink so much during cooking, eating them cooked can pack even more nutrients into a single serving.”
9. Corn: 1.8 g per 1/2 cup cooked
According to McMordie, corn is a great source of fiber and is very easy and versatile to cook with. “Fresh sweet corn is delicious raw in salads or roasted on the cob. During the winter months, it’s available frozen or canned,” she adds.
10. Brussels sprouts: 1.7 g per 1/2 cup
“Like other cruciferous vegetables, Brussels sprouts are high in fiber and a phytochemical called glucosinolate that may offer protection against certain types of cancer. They are also a great source of vitamins K and C.”
11. Beets: 1.7g per 1/2 cup cooked
“In addition to being high in fiber, beets are also high in folate, manganese, and copper. The deep pigments in beets indicate high levels of inflammation-fighting antioxidants. Beets are delicious roasted, and you can also find them pickled or canned. As a bonus, beet greens are also high in fiber,” says McMordie.
Honorable mentions:
- Asparagus: 1.4 g per 1/2 cup
- Green beans: 1.4 g per 1/2 cup
- Carrots: 1.3 g per 1/2 cup raw
- Broccoli: 1.1 g per 1/2 cup
- Cauliflower: 1.1 g per 1/2 cup
- Cabbage: 1.1 g per 1/2 cup raw
DR Notes to Keep in Mind When Eating More Fiber-Rich Vegetables
While fiber can be a great addition to your diet (what’s not to like about feeling energized and not straining in the bathroom?), it should be added slowly, says McMordie. “If your body isn’t used to a high-fiber diet, suddenly increasing your fiber intake could cause gas, bloating, and abdominal pain, so go slowly,” she says. “And to get the most benefit, I recommend getting fiber from a variety of whole-food sources, like fruits and vegetables, whole grains, and beans, before turning to a supplement.”
You’ll also want to drink plenty of water, since fiber binds water. “Drinking eight to 12 cups a day is critical to help flush it all out of your system,” says McMordie. Where you are in the water intake range will depend on how much water-rich food you’re eating (if you’re eating a lot of water-rich vegetables, you may drink less than if most of your fiber comes from high-fiber grains, for example ).
