Vegetables High in Fiber

7 Vegetables High in Fiber that one should eat regularly

Fiber-rich vegetables provide incredible health benefits by keeping your digestive system healthy. Vegetables high in fiber can assist in lowering your heart diseases, diabetes, and stroke. Moreover, the advantages of dietary fiber also include skin benefits and maintaining healthy body weight.

Vegetables high in fiber
Vegetables high in fiber. Source: Duluth News

There are many reasons why you should eat food high in fiber. Fibers are often termed as roughage, which is a part of plant-based foods, such as grains, fruits, vegetables, nuts, and beans. Fiber is basically a part of the roughage that the body is capable of breaking down. This part of the roughage is passed undigested through the body, which tends to keep the digestive system healthy and clean. Vegetables high in fiber help the body in easing bowel movements and flushing cholesterol out of the body, as required.

It is recommended by experts for humans to eat at least 8 grams of fiber per day in order to live a healthy lifestyle. However, it was found later that the majority of the population is not even eating half of that amount regularly.

List of 7 Vegetables High in Fiber


Carrots are often termed as one of the most important vegetables when it comes to health. They have a crunchy texture and delicious taste, containing all the beneficiary nutrients. Carrots are not only rich in fiber, but they are also packed with the goodness of Vitamin K1, potassium, and other antioxidants. This vegetable is highly friendly towards weight loss and lowers the cholesterol level of the body. Apart from this, carrots help in improving eyesight. Carrots are extremely low in fat and protein, and they contain Pectin in the form of soluble fiber.

The fiber content in carrot is 2.8 grams per 100 grams.



It is a small tree-shaped green vegetable that is loaded with the benefits of vitamins, minerals, fiber, and antioxidants. However, broccoli is available in different varieties, such as calabrese broccoli, sprouting broccoli, and purple cauliflower. This vegetable can undoubtedly be termed as the nutritional powerhouse of fiber, as it aids in weight loss and reduces constipation. Also, broccoli is highly rich in protein as compared to the other vegetables.

Broccoli contains 2.6 grams of fiber per 100 grams.


Low in calories but high in nutritional value, beets should be a mainstay in your daily meal. They are low in calories, therefore, they promote weight loss by decreasing your appetite. Beets are often termed as the powerhouse of vitamins and minerals. It also helps you to maintain healthy blood pressure and is proficient in fighting inflammation. To add more value, beets support brain health as they contain nitrates which increases the blood flow to the brain and thereby improves the cognitive function.

Beets contain 2.8 grams per 100 grams.

Sweet potatoes:

Sweet Potatoes
Sweet Potatoes

Starchy in texture, yet sweet in taste, sweet potatoes come in a variety of sizes and contain a tremendous amount of vitamins, minerals, fiber, and other antioxidants. Sweet potatoes have the potential to damage DNA and trigger inflammation due to the free radicals present in them. They also promote the growth of good bacteria inside the body. Like carrots, sweet potatoes too support healthy vision as they are rich in beta carotene. They can be enjoyed with or without skin and can even be baked avoid roasted or fried and be eaten as snacks in the form of chips, fries, etc.

100 grams of sweet potato contains 2.5 grams of fiber.

Green peas:

Packed with the goodness of fiber and antioxidants, green peas are a potent vegetable to fight chronic illness. Green peas come in the form of tiny spherical seeds that are covered by pods. The calorie content in green peas are moderately low, therefore, they are friendly towards body weight. They are high in protein and fiber, hence, they tend to lower down your appetite.

The fiber content in green peas is 4 grams per 170 grams.



This green leafy vegetable is the true warrior against combat cancer cells and high blood pressure. This leafy vegetable is one of the richest sources of vitamins, iron, calcium, and folic acid, which contribute to maintaining a healthy vision and fight oxidative stress. This green vegetable contains a high amount of insoluble fiber which is extremely healthy. They are low in calories and therefore aid weight loss and digestion.

The fiber content in spinach is 2.2 grams per 100 grams.


Eggplant, also known as aubergine, is grown from a flowering plant, unlike the other vegetables. Eggplants contain all the valuable nutrients in the absolute amount, they are high in Vitamin K, Vitamin C, and manganese. The antioxidant content in eggplant is adequately high, therefore it helps to reduce the risk of heart diseases.

The fiber content in eggplants is comparatively high, 82 grams of eggplant contains 3 grams of fiber.


Vegetables high in fiber are an assured way to cut down your bad cholesterol and lower down your appetite, therefore make sure to add them to your daily shopping list.

From leafy greens (spinach) to tiny peas, these vegetables are highly packed with all the goodness of fiber, along with immune-boosting properties. It is better if you could actually cook your own food as you can control the number of calories and other food additives. If you are thinking of choosing a service, here are 7 things to consider before choosing a homemade food delivery service.

If you feel that you are busy and do not have the time to cook regularly, then seek out a good homemade food delivery service in your local area. If you are in Chennai, then do consider Velshee Kitchens. We are the best homemade food delivery in Chennai. Here is our menu and you can call us at +91 7358449172.

In order to maintain a healthy lifestyle, one must be determined to start the day with a good amount of fiber intake. These vegetables provide even more nutrition if they are eating along with the peel.

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