Which Vegetables Are Highest in Fiber?

December 6, 2025 •

4 min read

According to the Dietary Guidelines for Americans, most people fall short of their recommended daily fiber intake, which is approximately 25-35 grams for adults. Vegetables are a powerhouse source of dietary fiber, and prioritizing high-fiber options can significantly help close this nutritional gap for better digestive and overall health.

Quick Summary

An overview of the vegetables with the highest fiber content, including artichokes, peas, and root vegetables. It covers both soluble and insoluble fiber, their health benefits, and practical tips for incorporating more fiber into your diet.

Key Points

Artichokes lead the list: Cooked artichokes are one of the highest fiber vegetables, with up to 10 grams per medium portion.
Pulses are a powerhouse: Green peas are rich in fiber, with one cooked cup providing a substantial boost to your daily intake.
Don't peel the potato: Eating sweet potatoes and other tubers with their skin on significantly increases their fiber content.
Avocados are a fantastic source: Often mistaken for a fruit, avocado is high in both fiber and healthy fats, with half a medium avocado providing about 5 grams of fiber.
Cooked fiber counts differently: The fiber content and type can change with cooking, so incorporating a mix of raw and cooked vegetables is beneficial.
Gradual increase is key: To avoid bloating and gas, increase fiber intake slowly and ensure adequate water consumption.

Understanding Dietary Fiber: Soluble vs. Insoluble

Dietary fiber is a type of carbohydrate that our bodies cannot fully digest, yet it plays a crucial role in maintaining good health. It is typically categorized into two main types: soluble and insoluble fiber. Soluble fiber dissolves in water to form a gel-like substance, which can help lower blood sugar and cholesterol levels. Insoluble fiber, on the other hand, does not dissolve and adds bulk to stool, promoting regular bowel movements and preventing constipation. Many high-fiber vegetables contain a mix of both types, providing a wide range of health benefits.

The Health Benefits of a High-Fiber Diet

Increasing your intake of high-fiber vegetables is linked to numerous health advantages:

Promotes digestive health: Fiber adds bulk to stool, which helps it move more easily through the digestive tract. This can prevent constipation, hemorrhoids, and diverticular disease.
Supports a healthy weight: High-fiber foods are more filling than low-fiber foods, helping you feel satisfied for longer and consume fewer calories overall.
Helps control blood sugar: Soluble fiber, found in many vegetables, can slow the absorption of sugar, which is particularly beneficial for people with diabetes.
Lowers cholesterol levels: Some soluble fibers can reduce low-density lipoprotein (LDL), or "bad," cholesterol, helping to support heart health.
Nourishes the gut microbiome: Fiber acts as a prebiotic, feeding the beneficial bacteria in your gut, which is vital for a strong immune system and metabolic health.

Top Fiber-Rich Vegetables: A Closer Look

While almost all vegetables contain some fiber, a few stand out for their exceptional content. These vegetables offer a nutrient-dense and delicious way to boost your daily intake.

Artichokes: One of the absolute top contenders. A single medium cooked artichoke contains a significant amount of fiber, making it a powerful addition to your diet.
Green Peas: These small but mighty legumes are a great source of fiber. Just one cup of cooked green peas provides a substantial portion of your daily needs.
Sweet Potatoes: This root vegetable offers both soluble and insoluble fiber, along with vital vitamins and minerals. For maximum fiber, make sure to eat the skin.
Brussels Sprouts: These cruciferous vegetables are another excellent source of fiber and nutrients. They can be roasted, steamed, or stir-fried for a delicious side dish.
Broccoli: A versatile and common vegetable, broccoli is a reliable source of fiber. It is a member of the cabbage family, and contains high levels of sulforaphane.
Avocado: Although botanically a fruit, the avocado is commonly used as a vegetable and is packed with healthy fats and fiber. Half a cup offers a healthy dose.
Acorn Squash: This winter squash is a phenomenal source of fiber and can be baked or roasted for a hearty and nutritious meal.
Kale: This popular leafy green is not only rich in vitamins but also a good source of fiber, especially when cooked.

High-Fiber Vegetable Comparison Table


Vegetable	Serving Size	Approximate Fiber Content (grams)	Fiber Type	Preparation Tip
Artichoke	1 medium, cooked	~7-10	Mixed	Steam and serve with a vinaigrette dip.
Green Peas	1 cup, cooked	~9	Mixed	Add to pasta dishes, soups, or salads.
Sweet Potato	1 medium, baked with skin	~4-6	Mixed	Bake or roast and serve as a filling side.
Brussels Sprouts	1 cup, cooked	~4-6	Mixed	Halve and roast with olive oil until caramelized.
Broccoli	1 cup, cooked	~5	Mixed	Add to stir-fries or steam for a simple side.
Avocado	1/2 medium	~5	Mixed	Mash into guacamole or slice onto toast.
Acorn Squash	1 cup, cooked	~9	Mixed	Bake with a little cinnamon and brown sugar.
Kale	1 cup, cooked	~4-5	Mixed	Sauté with garlic and add to soups or casseroles.

Practical Tips for Boosting Your Vegetable Fiber Intake

Incorporating more high-fiber vegetables into your daily diet can be simple and delicious. Here are a few strategies:

Integrate into meals: Add a handful of spinach or kale to omelets and smoothies. Bulk up sauces, stews, and casseroles with chopped root vegetables like carrots and parsnips.
Eat skins and peels: The skin of many vegetables, such as potatoes and sweet potatoes, contains a significant amount of fiber. Whenever possible, eat the skins after thoroughly washing them.
Swap refined for whole: Exchange white pasta for whole-wheat pasta and white rice for brown rice, and serve alongside a heaping portion of vegetables.
Prioritize variety: The gut microbiome thrives on variety. By eating a wide range of different colored vegetables, you can ensure a diverse fiber intake.
Snack smart: Cut up raw vegetables like carrots, bell peppers, and cucumbers to snack on with a high-fiber dip like hummus made from chickpeas.

Conclusion

Eating a variety of fiber-rich vegetables is one of the most effective and simplest ways to improve overall health. By understanding which vegetables are highest in fiber and how to prepare them, you can easily meet your daily nutritional goals. From the hearty artichoke to the versatile green pea, there are many delicious options to choose from. Incorporating these foods into your meals and snacks can help regulate digestion, manage weight, control blood sugar, and support a healthy gut microbiome, contributing to long-term wellness.

It's important to gradually increase your fiber intake to avoid any digestive discomfort and to ensure you drink plenty of water as you do. For further detailed information on dietary fiber and its benefits, you can consult reliable sources like the National Institutes of Health [https://www.ncbi.nlm.nih.gov/books/NBK559033/].

Frequently Asked Questions

Among vegetables, artichokes are one of the most fiber-dense options, followed closely by green peas and some types of beans. Legumes are often considered the highest overall, but among what are typically considered vegetables, artichokes are a top contender.

Both cooked and raw broccoli are great sources of fiber. While cooking can slightly alter the fiber content, a cup of cooked broccoli generally contains a powerful dose of fiber, and its overall nutritional value remains high.

Soluble fiber dissolves in water to form a gel, which helps lower blood cholesterol and blood sugar. Insoluble fiber does not dissolve and adds bulk to stool, aiding in digestion and preventing constipation. Both are important for a healthy diet.

Yes, peeling vegetables often removes a significant portion of their fiber, particularly insoluble fiber found in the skin. For vegetables like potatoes and carrots, it is recommended to wash them thoroughly and cook with the skin on for maximum fiber.

While it's difficult to consume dangerously high amounts of fiber from food alone, a sudden large increase can cause digestive discomfort like bloating and gas. It is best to increase your fiber intake gradually and drink plenty of water to help your body adjust.

Many high-fiber vegetables are excellent for weight loss, including broccoli, Brussels sprouts, spinach, and sweet potatoes. Fiber helps you feel full longer and can lead to a reduced overall calorie intake.

Yes, canned vegetables can still be a good source of fiber. While some fiber may be lost during processing, the nutritional benefits remain. Just be mindful of added salt and sugars in some canned products.