By Vegetables are an essential part of a healthy diet to support the digestive system and detoxification processes in the body. Also, these are rich in essential nutrients, vitamins, minerals, and antioxidants to support metabolism, the immune system, and overall health.
If you want to lose weight, prioritizing vegetables in your diet is a smart choice since they are naturally low in calories. While they are low in calories, selecting high fiber foods is a particularly effective and smart choice for healthy weight loss goals. Fiber is an important carbohydrate that promotes digestive health and helps you feel full for longer, which helps reduce extra calorie intake.
After thorough research, we have identified 12 high fiber vegetables that contain 2g or more fiber per 100g of their raw form. These vegetables not only aid in weight loss but are also packed with nutrients to support overall well-being.
What Vegetables Are High in Fiber?
Discover below the list of 12 high fiber vegetables to support weight loss by health conscious.
Nutritional information source: nutritionix.com
- Artichokes: Contains 5.7g of fiber per 100g in its raw form.
- Green Peas: Contains 5.5g of fiber per 100g in its raw form.
- Broccoli: Contains 3.3g of fiber per 100g in its raw form.
- Carrots: Contains 3g of fiber per 100g in its raw form.
- Brussels: Contains 2.6g of fiber per 100g in its raw form.
- Okra: Contains 2.5g of fiber per 100g in its raw form.
- Eggplant: Contains 2.5g of fiber per 100g in its raw form.
- Spinach: Contains 2.4g of fiber per 100g in its raw form.
- Cauliflower: Contains 2.3g of fiber per 100g in its raw form.
- Asparagus: Contains 2g of fiber per 100g in its raw form.
- Kale: Contains 2g of fiber per 100g in their raw form.
- Beet: Contains 2g of fiber per 100g in its raw form.
According to an expert dietitian, vegetables are rich in insoluble fiber, which can help prevent or treat constipation. However, both soluble and insoluble fibers are crucial to include in your meal. To do so, you must also incorporate foods from other categories, including low-fat dairy, whole grains, lean meat, and fish, along with high fiber veggies.
Let’s discover more health benefits and nutritional facts about these highest fiber vegetables before planing adjusting your diet plan. However, good exercise and lifestyle changes are a must, for healthy and better weight management.
1. Artichokes (Dietary Fiber 5.7g)
One of the highest fiber vegetables, artichoke is at the top of our list. The high fiber content with 5.7g of fiber per 100g, greatly helps promote a feeling of fullness. Its high insoluble fiber content improves gut health by adding bulk to stool. Additionally, artichokes are packed with vitamins C & K, folate, and antioxidants, which help cleanse the body and overall well-being.
2. Green Peas (Dietary Fiber 5.5g)
Green peas are a high fiber vegetable that can prevent overeating and be a great addition to a balanced diet. They are also a great source of plant-based protein, which can maintain healthy muscles while shedding pounds. Additionally, green peas have a low glycemic index (GI), which helps regulate blood sugar levels. Other health nutrients they include are vitamins A, C, & K, and folate, along with antioxidants, which can maintain overall well-being.
3. Broccoli (Dietary Fiber 3.3g)
Broccoli is a low-calorie and high fiber vegetable that can improve heart health while supporting healthy weight management. Its good fiber content helps better digestion, prevent constipation, and maintain a healthy gut. Also, it is nutrient-dense and contains essential vitamins along with antioxidants to boost immunity and reduce inflammation in the body.
4. Carrots (Dietary Fiber 3g)
Carrots containing 3g of fiber per 100g are a great addition to a healthy diet. They are easy to incorporate into a juice, salad, or soap. Carrots are rich in vitamins A and C, potassium, and antioxidants, and they are good for eye health, immune system health, and skin health.
5. Brussels sprouts (Dietary Fiber 2.6g)
Brussels sprouts come with many health benefits and are a great high fiber vegetable. These can improve your gut health while promoting fullness to prevent extra calorie intake. Additionally, brussels sprouts can aid in a better immune system, reduce inflammation, and improve bone health. These can be added raw in salads, roasted, sauteed, or stir-fried for a delicious and nutrition-rich weight loss method.
6. Okra (Dietary Fiber 2.5g)
Okra is among the other vegetables with fiber and is the most delicious and healthy option. It can promote satiety and suppress appetite, which reduces overall calorie intake. Researchers have also found that okra supports gut health, regulates blood pressure, prevents constipation, and maintains overall well-being. Additionally, polyphenols, a compound known for its ability to reduce inflammation and support brain function, are present in it.
7. Eggplant (Dietary Fiber 2.5g)
Eggplant packed with antioxidants, vitamins B6 & K, potassium, and polyphenols is a great addition to a healthy diet. While supporting weight management, it can also improve your heart health, brain function, and overall well-being. This high fiber vegetable also has a high water content and low calories, making it an excellent food to support a healthy diet.
8. Spinach (Dietary Fiber 2.4g)
Spinach is a great leafy vegetable rich in iron, magnesium, antioxidants are a great addition to a healthy diet. It contains 2.4 grams of fiber to make you feel full to prevent food cravings. Additionally, spinach contains lutein and zeaxanthin, plant-based compounds to promote eye health and reduce inflammation.
9. Cauliflower (Dietary Fiber 2.3g)
Cauliflower is a delicious and nutritious addition to a healthy weight loss diet. While it’s high in fiber, it contains only 23 calories per 100 grams. Additionally it contains vitamins C & K, folate, and antioxidants to support better immune function, bone health and overall well-being.
10. Asparagus (Dietary Fiber 2g)
Asparagus is a low-calorie and high fiber vegetable that is a great food to support satiety and the digestive system. It is also packed with healthy vitamins and minerals along with antioxidants for better immune function, reduced bloating, and flushing out excessive fluids from the body.
11. Kale (Dietary Fiber 2g)
Kale is a superfood that supports your weight management goals due to its high content of vitamins A, C, and K, calcium, iron, and powerful antioxidants. It can boost the immunity, support heart health, and reduce inflammation in the body. Additionally, it is low in calories but rich in water, making it an ideal food for a balanced and nutritious diet to improve overall health.
12. Beet (Dietary Fiber 2g)
Beet or beetroot is a superfood, rich in vitamins C & B9 (folate), iron, potassium, and antioxidants to support better health management. Like other high-fiber vegetables discussed above, it is also a nutritious and delicious addition to a healthy weight-loss diet. Beets are also beneficial for boosting physical activity and enhancing metabolism.
Benefits of High Fiber Veggies
Including high fiber vegetables in a healthy diet can provide a range of positive effects on the body. These benefits include:
- Support Weight Management – Fibers can increase satiety and prevent overeating to keep calorie intake in check.
- Better Gut Health – Fibers act as feed to the microbiota (bacteria) in the gut, these bacteria support better digestion.
- Regulates Bowel Movements – Fibers can help prevent constipation and regulate bowel movements.
- Low LDL Cholesterol – Fiber-rich foods can reduce the bad cholesterol levels in the blood for better heart health.
- Improved Heart Health – High fiber vegetables support better blood circulation to keep the heart healthy.
- Maintains Blood Sugar – Soluble fibers in fiber rich foods can help regulate glucose levels, and reduce diabetes risk.
