Key takeaways:
All vegetables can contribute to your daily fiber intake, but some vegetables contain more fiber than others.
Artichokes, legumes, and green peas are among the vegetables with the most fiber per serving.
Fiber supports healthy digestion and helps lower cholesterol and manage blood sugar — and it may help keep you fuller longer.
Most people in the U.S. don’t get enough fiber. Adding more vegetables is one easy way to increase your intake.
You’ve probably heard that fiber is good for you — and that vegetables are one of the best places to get it. But some veggies pack much more fiber than others.
High-fiber vegetables can support a healthy gut, help manage blood sugar and cholesterol, and keep you feeling satisfied after meals. So, which veggies contain the most? Below, we’ll share 16 high-fiber vegetables to add to your plate, along with how they may benefit your health.
How much fiber per day do you need?
The recommended daily fiber intake for adults is 14 g of fiber for every 1,000 calories consumed. This works out to rough daily goals of:
For women: 25 g of fiber
For men: 38 g of fiber
But most people in the U.S. don’t get enough fiber.
Veggies are one way to reach your daily fiber goals, but they aren’t the only option. Other plant foods also contain fiber, like:
Whole grains
Fruits
Nuts
Seeds
Legumes
What are the top high-fiber vegetables?
Below are 16 high-fiber vegetables, along with the amount of fiber in a typical serving.
High-fiber vegetables | Fiber | Serving size |
1. Artichoke | 9.6 g | 1 cup, cooked |
2. Beans, depending on the type | Up to 9.6 g | ½ cup, cooked |
3. Green peas | 8.8 g | 1 cup, cooked |
4. Pumpkin | 7.1 g | 1 cup, cooked |
5. Taro root | 6.7 g | 1 cup, cooked |
6. Brussels sprouts | 6.4 g | 1 cup, cooked |
7. Sweet potato | 6.3 g | 1 cup, cooked |
8. Parsnips | 6.2 g | 1 cup, cooked |
9. Jicama | 5.9 g | 1 cup |
10. Winter squash | 5.7 g | 1 cup, cooked |
11. Broccoli | 5.2 g | 1 cup, cooked |
12. Cauliflower | 4.9 g | 1 cup, cooked |
13. Kohlrabi | 4.9 g | 1 cup |
14. Avocado | 5 g | ½ cup |
15. Carrots | 4.8 g | 1 cup, cooked |
16. Kale | 4.7 g | 1 cup, cooked |
What vegetables are low in fiber?
Even vegetables that are relatively low in fiber contain 2 g to 3 g per cup, so they can still contribute to your daily intake. Vegetables with smaller amounts of fiber include:
Celery
Beets
Cassava
Cooked cabbage
Onions
Taro leaves
Asparagus
Benefits of high-fiber vegetables
Fiber provides many important health benefits, such as:
Helps you feel full: Fiber adds bulk to meals and slows digestion, which may help you feel satisfied longer.
Helps lower “bad” cholesterol: Soluble fiber can reduce levels of low-density lipoprotein (LDL), often called “bad” cholesterol. High LDL cholesterol increases the risk of heart disease.
Helps manage blood sugar: Soluble fiber forms a gel in the digestive tract, which can slow digestion and the absorption of sugar into the bloodstream.
Helps prevent constipation: Fiber adds bulk to your stool and can make it softer and easier to pass.
Supports blood pressure: Fiber may help lower blood pressure by supporting healthy gut bacteria. These bacteria produce compounds that help blood vessels relax.
When adding more vegetables to your diet, be sure to increase your fiber intake gradually. Adding too much fiber all at once can lead to stomach discomfort, such as bloating and gas. Drinking enough fluids can also help fiber move through your digestive system.
Read more like this
Explore these related articles, suggested for readers like you.
Signs your body may not be getting enough fiber
Not getting enough fiber doesn’t always cause obvious symptoms. But the following issues may suggest you’re not getting enough:
Constipation: Having fewer than three bowel movements per week — or stools that are hard, dry, or difficult to pass — may be a sign that you need more fiber.
Hemorrhoids: Hemorrhoids are swollen veins in or around the anus. A low-fiber diet can contribute to constipation and straining. This may increase the risk of hemorrhoids or make them worse.
Frequent hunger: Fiber-rich foods tend to be more filling and take longer to digest than foods with little fiber. If you often feel hungry soon after eating, adding more fiber to your meals may help you stay satisfied longer.
How can you get the most from high-fiber vegetables?
Eating edible vegetable parts that are often discarded — such as skins and peels, stems, and leaves — can help increase fiber intake. Different tissues of the plant contain different amounts and types of fiber, along with other nutrients.
Here are some things you can do to save these veggie parts:
Leave the skin on potatoes and sweet potatoes.
Roast and eat squash seeds.
Chop broccoli stems into salads and soups.
Cook beet greens instead of throwing them away.
Frozen vegetables can be just as nutritious as fresh ones. Most are frozen soon after harvesting, which helps them retain their nutrients. Look for plain frozen vegetables without added sauces, salt, or sugar.
Juicing vegetables is a different story. The juicing process removes the pulp, which cuts out most of the fiber. To keep more of the nutrients, blend veggies into smoothies instead. Blending veggies keeps the fiber — and even makes it easier for some people to digest.
What are other non-vegetable sources of fiber?
Vegetables are one great way to get fiber. But they’re not the only way. Other fiber-rich plant foods include:
Frequently asked questions
There isn’t a set maximum amount of fiber that applies to everyone. But eating a lot of fiber — especially if you increase it quickly — can cause gas, bloating, and cramping. Some people may need to temporarily follow a low-fiber diet. This includes those with an active intestinal condition, such as a bowel obstruction or a flare of certain digestive diseases.
Low-fiber diets may also be prescribed to people undergoing certain cancer treatments, or who are preparing for a colonoscopy or another gastrointestinal (GI) procedure. A healthcare professional or dietitian can help you determine how much fiber is appropriate for you and when it’s safe to add more.
Yes, broccoli is considered a relatively high-fiber vegetable, with about 5 g per cup (cooked). Like other cruciferous vegetables, broccoli is also a great source of antioxidants, nutrients that help prevent cell damage and fight inflammation.
Yes, carrots are a high-fiber vegetable. A cup of cooked carrots has nearly 5 g of fiber.
There isn’t a set maximum amount of fiber that applies to everyone. But eating a lot of fiber — especially if you increase it quickly — can cause gas, bloating, and cramping. Some people may need to temporarily follow a low-fiber diet. This includes those with an active intestinal condition, such as a bowel obstruction or a flare of certain digestive diseases.
Low-fiber diets may also be prescribed to people undergoing certain cancer treatments, or who are preparing for a colonoscopy or another gastrointestinal (GI) procedure. A healthcare professional or dietitian can help you determine how much fiber is appropriate for you and when it’s safe to add more.
Yes, broccoli is considered a relatively high-fiber vegetable, with about 5 g per cup (cooked). Like other cruciferous vegetables, broccoli is also a great source of antioxidants, nutrients that help prevent cell damage and fight inflammation.
Yes, carrots are a high-fiber vegetable. A cup of cooked carrots has nearly 5 g of fiber.
The bottom line
Artichokes, pumpkin, and cauliflower are just a few examples of vegetables that are high in fiber. Apart from helping you feel full, fiber-rich vegetables support weight management, disease prevention, and regular bowel movements. You don’t need to overhaul your diet. Finding a few new veggies you like and adding them to snacks and meals can make a difference. Small changes add up.
Why trust our experts?
References
American Cancer Society. (2025). Low-fiber diets.
Dhingra, D., et al. (2012). Dietary fibre in foods: A review. Journal of Food Science and Technology.
Food Data Central. (2019). Tomato and vegetable juice, low sodium. U.S. Department of Agriculture.
Fu, L., et al. (2022). Associations between dietary fiber intake and cardiovascular risk factors: An umbrella review of meta-analyses of randomized controlled trials. Frontiers in Nutrition.
Jama, H., et al. (2024). Recommendations for the use of dietary fiber to improve blood pressure control. Hypertension.
McGill, C. R., et al. (2015). Ten-year trends in fiber and whole grain intakes and food sources for the United States population: National Health and Nutrition Examination Survey 2001–2010. Nutrients.
MedlinePlus. (2024). Low-fiber diet.
Quagliani, D., et al. (2017). Closing America’s fiber intake gap. American Journal of Lifestyle Medicine.
U.S. Department of Agriculture. (2024). Food sources of fiber.
