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Best Vegetables For Fiber | Top 10 High-Fiber Veggie List

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This high-fiber veggie list rocks 10 of the best vegetables ever, including artichokes, spinach, asparagus, beetroot, cauliflower, and more.

Experts have been sounding the alarm for years now that most folks eating a typical American diet have become woefully and catastrophically low on fiber.

In fact recent reports show that over 95% of Americans are fiber-deficient, with only a tiny fraction consuming anywhere near the daily 25-38 grams of dietary fiber they need.

On top of that, the consequences of fiber-deficiency are staggering, including the “depletion of the human gastrointestinal microbiota” resulting in “obesity, cardiovascular disease, type 2 diabetes, and colon cancer.”

In fact studies note a “15-30% decrease in all-cause and cardiovascular related mortality when comparing people who eat the highest amount of fibre to those who eat the least.”   

Therefore, and with all things considered—including that fiber helps regulate the BMI (body mass index) and metabolism—getting enough is one of the most important things you can do, and especially in the form of fiber-rich, nutrient-dense vegetables.

But in case you’re wondering . . .

What Exactly Is Fiber?

An abundant tabletop of colorful fiber-rich veggies including carrots, beets, cauliflower, zucchini, and greens.
High-fiber vegetables are manna for the biome.

Dietary fiber is composed of lignin and other indigestible parts located in a plant’s cell walls. It’s a carbohydrate that passes through the body undigested.

It includes both soluble and insoluble fibers that perform different roles, such as blood sugar management, inflammation suppression, and nourishing the biome.

Studies have shown that dietary fibers like prebiotics, probiotics, and beta-glucans are immensely important for maintaining health.

The bottom line is that fiber’s not just healthy, it’s a must, and easily obtainable in these whole plant foods:

1. Artichokes

Gorgeous outdoor purple and green artichokes pointing vertically toward the sun.
As one of the highest fiber vegetables, artichokes rock.

Artichokes are not only delicious, they’re one of the highest-fiber veggies ever.

A medium-sized choke rocks 10 grams of dietary fiber and more.

Get it on Amazon:

Artichoke hearts

Fresh sunchoke bulbs

Jerusalem artichoke tubers

Artichoke fiber supplement (inulin)

2. Spinach

Close on massive rich bunch of organic spinach leaves.
Organic spinach is a high-fiber green.

Spinach is another of the best vegetables for fiber with roughly six grams per six-ounce serving.

It’s also one of the most nutrient-dense.

Get it on Amazon:

Fresh spinach.

Spinach seeds.

Spinach powder.


Spinach Smoothie Recipe

Green Smoothie Recipe

Loaded Green Salad

3. Asparagus

Bundle and loosened asparagus spears splayed across a cutting board against an aqua tabletop.
A rich and delicious high-fiber vegetable.

Asparagus is a fiber food and another of the highest-fiber vegetables with roughly 2.8 grams per cup.

According to one report it’s “anti-cancer, anti-tumor, antioxidant, immunomodulatory, hypoglycemic, anti-hypertensive and anti-epileptic.”

Get it on Amazon:

Frozen asparagus

Pickled asparagus

Asparagus seeds

Asparagus root crowns

4. Kale

Voluptuous bundles of rich green and purple kale propped in garden pots and a huge woven bag.
Raw living kale is not only a superfood, it’s one of the highest-fiber vegetables.

Kale is among the best vegetables for fiber with about three grams a cup. It rocks in soups, salads, smoothies, and more.

Get it on Amazon:

Fresh kale

Powdered kale

Kale salad

Kale seeds

5. Beetroot

Gorgeous red bundle of raw organic beets and beet greens on an outdoor wooden plank.
Beetroot is a high-fiber vegetable at over three grams a cup.

Beets and beetroot greens are incredibly healthy, as I’m sure you’ve head, and they’re also a high-fiber veggie with over three grams of fiber a cup.

Get it on Amazon:

Fresh beets

Beetroot powder

Cooked beets

Vacuum packed beets

Beet seeds

6. Brussels Sprouts

Close-up of a massive live Brussels sprouts plant.
Brussels sprouts are famously healthy.

With roughly four grams of fiber a cup, Brussels sprouts rock. They’re immensely healthy!

Get it on Amazon:

Pickled Brussels sprouts

Brussels sprouts seeds

7. Cauliflower

Close-up of giant heads of fresh organic cauliflower.
Raw organic cauliflower is a high-fiber superfood.

Cauliflower is a delicious high-fiber vegetable with roughly three grams of fiber a cup.

It rocks in soups, salads, casseroles, pizza dough, and more.

Get it on Amazon:

Riced cauliflower

Cauliflower flour

Cauliflower rice

Powdered cauliflower

Cauliflower seeds

8. Collard Greens

Girl holding a giant bowl of rich organic collard greens in a sunlit garden.
Greens are exceptionally rich.

As one of the highest-fiber vegetables ever, collards rock about eight grams of both soluble and insoluble fiber a cup.

Get it on Amazon:

Fresh collard greens

Collard greens powder

Collard greens seeds

9. Carrots

Close-up of a massive bunch of garden carrots and carrot greens.
Both nutrient and fiber-rich, carrots rock.

Carrots are a go-to for fiber with about 4.6 grams a cup. I juice them, cook them, and eat them raw.

Get it on Amazon:

Fresh carrots

Rainbow carrots

Shredded carrots

Carrot powder

Carrot seeds

10. Sweet Potatoes

Giant straw basket of assorted whole potatoes including red and purple sweet potatoes.
Sweet potatoes are packed with fiber.

Yams and sweet potatoes have over four grams of dietary fiber a cup. They’re tapped heavily in the blue zones and rock in muffins, breads, pies, soups, sweet potato fries, and more.

Get it on Amazon:

Sweet potato puree

Baby food

Sweet potato seeds

Other fibrous veggies include mushrooms, broccoli, chard, acorn squash, peppers, kohlrabi, and turnip greens.

For the best high-fiber fruits go here.

For a list of general high-fiber foods go here.

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The medical and health topics covered on the Plate of Grass website and blog have not been evaluated by the FDA and are not intended to prevent or cure any disease. This article and its content is presented ‘as is’ for informational purposes only.

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