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?
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
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.
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Artichoke fiber supplement (inulin)
2. Spinach
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.
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Recipes
3. Asparagus
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.”
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4. Kale
Kale is among the best vegetables for fiber with about three grams a cup. It rocks in soups, salads, smoothies, and more.
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5. Beetroot
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.
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6. Brussels Sprouts
With roughly four grams of fiber a cup, Brussels sprouts rock. They’re immensely healthy!
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7. Cauliflower
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.
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8. Collard Greens
As one of the highest-fiber vegetables ever, collards rock about eight grams of both soluble and insoluble fiber a cup.
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9. Carrots
Carrots are a go-to for fiber with about 4.6 grams a cup. I juice them, cook them, and eat them raw.
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10. Sweet Potatoes
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.
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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.
