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.
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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.
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.
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.
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.
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 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.
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.