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List of High-Fiber Vegetables

by
author image Shelley Frost
Based in the Midwest, Shelley Frost has been writing parenting and education articles since 2007. Her experience come from teaching, tutoring and managing educational after school programs. Frost worked in insurance and software testing before becoming a writer. She holds a Bachelor of Arts in elementary education with a reading endorsement.
List of High-Fiber Vegetables
Vegetables provide fiber in a well-balanced diet. Photo Credit Jupiterimages/Stockbyte/Getty Images

Overview

A diet high in fiber improves digestion and bowel movement regularity, according to the Harvard School of Public Health. A daily intake of 21 to 25 grams for women and 30 to 38 grams 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

List of High-Fiber Vegetables
One cup of cooked peas contains 8.6 grams of fiber. Photo Credit Comstock Images/Stockbyte/Getty Images

One cup of cooked peas contains 8.6 grams of fiber, according to Harvard University Health System. 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

List of High-Fiber Vegetables
Broccoli complements main meat dishes well. Photo Credit Jupiterimages/liquidlibrary/Getty Images

Eating 1 cup of boiled broccoli provides 4.8 grams of fiber, according to Harvard. Cooked broccoli complements main meat dishes well. Add fresh lemon juice or your favorite spices to add more flavor to the broccoli without adding calories or fat. Broccoli also goes well in casseroles, rice dishes and salads if you don't like it by itself.

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Sweet Corn

List of High-Fiber Vegetables
Grillin corn at a bar-b-que. Photo Credit Christopher Robbins/Digital Vision/Getty Images

Sweet corn as a high-fiber vegetable, with one cup of cooked sweet corn containing 3.2 grams 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

List of High-Fiber Vegetables
Leave the skin on when cooking regardless of the preparation method. Photo Credit Liquidlibrary/liquidlibrary/Getty Images

A baked sweet potato with the skin provides about 8 grams of fiber, but an extra large potato can contain even more. Other preparation methods include cubing the flesh for soups or cooking sweet potato slices in a skillet with olive oil and seasonings. Leave the skins on regardless of the preparation method for the most fiber.

Carrots

List of High-Fiber Vegetables
Carrots are a versatile vegetable which can be cooked with many dishes or eaten alone. Photo Credit Jupiterimages/Photos.com/Getty Images

One cup of raw carrots provides you with 3.1 grams 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.

Brussels Sprouts

List of High-Fiber Vegetables
Brussels sprouts work well with other roasted vegetables for a fiber-rich dish. Photo Credit George Doyle/Stockbyte/Getty Images

Brussels sprouts have a strong, cabbage-like flavor, but the little green vegetables offer a significant amount of fiber. One cup of as having 4.1g of fiber in 1 cup. Try roasting, steaming or sauteing your brussels sprouts for different flavors. Season with lemon juice or your favorite spices. Brussels sprouts work well with other roasted vegetables for a fiber-rich side dish.

Winter Squash

List of High-Fiber Vegetables
There are many different types of winter squash. Photo Credit Brand X Pictures/Stockbyte/Getty Images

The Colorado State University Extension includes winter squash on its list of high-fiber vegetables. A cup of the cooked squash adds 5.7 grams of fiber to your diet. You can alternate between baking, roasting, boiling or microwaving winter squash for a variety of flavors. Squash works well on its own or in other dishes.

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References

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