Fiber is essential for a healthy diet and can be found in all vegetables and fruits, with some being higher in fiber than others. High-fiber vegetables include broccoli, beans, artichokes, spinach, and peas, which can be incorporated into meals in various ways. Other high-fiber vegetables include Brussels sprouts, cabbage, mushrooms, carrots, bell peppers, and sweet potatoes.
Fiber is a substance found mainly in the outer layers of plants. When consumed by humans, it is an indigestible carbohydrate that works through the digestive system absorbing water and making bowel movements easier. Carbohydrates are the main source of energy for all body functions, so fiber is necessary to maintain a healthy diet. All vegetables and fruits contain dietary fiber, but some are higher in fiber than others. High-fiber vegetables include broccoli, beans, artichokes, spinach, and peas.
Peas and spinach are two green vegetables that are extremely high in fiber. One cup (128 g) of cooked snap peas has about 0.3 ounces (9 g) of fiber, and black-eyed peas contain 0.35 ounces (10 g) of fiber per cup. Peas make a great garnish or can be added to salads. One cup of spinach contains 0.25 ounces (7 g) of fiber and can be substituted for lettuce in salads or added to omelettes or scrambled eggs. Sautéed spinach is a popular side dish and makes a healthy pizza topping.
Broccoli is another high-fiber green vegetable, and it also contains 0.25 ounces (7 g) of fiber per cup (128 g). Broccoli can be incorporated into the diet by pureeing it to make creamy soups. Roasting the broccoli is another option, as it gives the vegetable a smoky flavor.
Beans come in a wide variety and are easily one of the most affordable high-fiber vegetables available. From black beans to Great Northern beans, kidney beans and more, many types of beans can be high in fiber for salads, soups and vegetable wraps, and make great side dishes. Chickpeas are a popular salad option, packing 0.42 ounces (12 g) of fiber in just one cup (128 g). One cup of black beans has almost 0.7 ounces (20 g) of fiber.
Artichokes may not be as well known as high-fiber vegetables, but an average-sized artichoke contains 0.35 ounces (10 g) of fiber. Artichokes can be added to salads and wraps for an extra fiber boost or roasted in the oven with a little olive oil, salt and pepper to make a side dish. Like broccoli, artichokes can also be thrown on the grill to bring out smoky flavors.
Additional high-fiber vegetables include Brussels sprouts, cabbage and other leafy greens, mushrooms, carrots, bell peppers, and sweet potatoes. Any of these fiber-rich vegetables can be added to your diet as a side dish, a healthy snack, or as part of a main dish. They will keep the body energized and functioning properly.
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