A diet high in fiber improves digestion and bowel movement regularity, according to MayoClinic.com. A daily intake of 21 to 25g for women and 30 to 38g for men is recommended. Whole grains, legumes, fruit and vegetables provide fiber in a well-balanced diet. Identifying the vegetables that contain the highest amounts of fiber allows you to better plan your diet.
Peas
One cup of cooked peas contains 8.8g of fiber, according to MayoClinic.com. Peas work well alone as a side dish or in recipes. Add peas to lettuce salads, soups, pot pies, casseroles, rice and pasta salads to increase the fiber content of your favorite recipes.
Broccoli
Eating 1 cup of boiled broccoli offers you 5.1g of fiber, according to MayoClinic.com. Cooked broccoli complements main meat dishes well. Add fresh lemon juice, butter, cheese sauce or your favorite spices to add more flavor to the broccoli. Broccoli also goes well in casseroles, rice dishes and salads if you don't like it by itself.
Sweet Corn
MayoClinic.com lists sweet corn as a high-fiber food. A cup of cooked sweet corn comes in at 4.2g of fiber. Fresh sweet corn on the cob is readily available during the summer at grocery stores and farmers markets. Boil or grill the corn on the cob for a fiber-rich side dish. Cut the corn off of the cobs to mix it into salads, salsas, soups and other dishes. During the winter, frozen or canned sweet corn satisfies some of your fiber needs.
Potatoes
A baked potato with the skin provides about 2.9g of fiber if you're eating a medium-sized potato. Eat a larger potato for more fiber. Other potato preparation methods include cubed for soups or sauteed in a skillet with olive oil and seasonings. Leave the skins on regardless of the preparation method for the most fiber.
Artichoke
A medium cooked artichoke ranks at the top of the fiber scale for vegetables, providing 10.3g of fiber, according to MayoClinic.com. Baking, steaming and grilling are possible cooking methods for fresh artichokes.
Brussels Sprouts
Brussels sprouts earn a negative reputation, but the little green vegetables offer a significant amount of fiber. MayoClinic.com lists cooked brussels sprouts as having 4.1g of fiber in 1 cup. Try roasting, steaming or sauteing your brussels sprouts for different flavors. Season with lemon juice, butter or your favorite spices. Brussels sprouts work well with other roasted vegetables for a fiber-rich side dish.
Winter Squash
The Colorado State University Extension includes winter squash on its list of high-fiber vegetables. A cup of the cooked squash adds 5.7g of fiber to your diet. AllRecipes suggests baking, roasting, boiling or microwaving winter squash. Squash works well on its own or in other dishes.
Carrots
A cup of raw carrots provides you with 3.1g of fiber, according to Colorado State Extension. The carrot is a versatile vegetable that works well in many different dishes. In its raw state, the carrot works well as a snack or in a salad. Cooked carrots go well in soups, casseroles, stir fry and as side dishes.
Member Comments