Top 10 High Fibre Vegetables to Include In Your Diet

When it comes to nutrition, high fibre vegetables stand as the unsung heroes on our plates. These nutrient-dense edibles not only offer an array of health benefits but also contribute significantly to our daily fibre intake. Let’s delve into ten exemplary vegetables that boast impressive fibre content while being relatively low in calories.

Artichokes

Artichokes, with their delectable hearts and leaves, provide a hefty dose of fibre. A medium-sized artichoke contains approximately 7 grams of fibre while containing only about 60 calories. These are not just a culinary delight but also pack a nutritional punch, aiding digestion and promoting gut health.

Broccoli 

Broccoli, a cruciferous vegetable, is celebrated for its rich nutrient profile. A cup of chopped broccoli offers around 2.4 grams of fibre and a mere 55 calories. Alongside fibre, it’s a powerhouse of vitamins, antioxidants, and minerals, making it an invaluable addition to any diet.

Brussels Sprouts 

These mini-cabbages might not be everyone’s favourite, but their nutritional value is undeniable. A cup of Brussels sprouts contains around 4 grams of fibre and approximately 38 calories. Packed with vitamin K, vitamin C, and antioxidants, they are a fantastic choice for boosting immunity and aiding digestion.

Spinach 

Popeye’s favourite superfood, spinach, is a low-calorie, high fibre green leafy vegetable. With roughly 2.4 grams of fibre per cup and a mere 7 calories, it’s a nutritional heavyweight. Spinach is also rich in iron, calcium, and various vitamins, making it a go-to choice for maintaining overall health.

Artichoke Hearts 

These tender, flavourful hearts from the artichoke plant are not just delicious but also fibre rich. One cup of artichoke hearts offers around 14 grams of fibre and approximately 81 calories. Incorporating these into meals provides a significant fibre boost along with essential nutrients.

Peas 

Peas, whether garden peas or snow peas, are an excellent source of fibre. A cup of peas contains about 8 grams of fibre and roughly 118 calories. They’re also packed with protein, vitamins, and antioxidants, offering a myriad of health benefits.

Cauliflower 

This versatile vegetable not only serves as a low-calorie alternative but also packs a fibre punch. A cup of cauliflower contains around 2.5 grams of fibre and only 25 calories. Cauliflower is a great source of antioxidants and choline, supporting brain health.

Sweet Potatoes 

Don’t let their sweet taste fool you, sweet potatoes are a fantastic source of fibre. One medium-sized sweet potato offers approximately 4 grams of fibre and about 115 calories. Alongside fibre, they’re packed with vitamins A and C, promoting healthy skin and immunity.

Carrots 

Crunchy and vibrant, carrots are a popular vegetable known for their beta-carotene content. A cup of chopped carrots contains around 3.5 grams of fibre and approximately 52 calories. They’re a great snack option and contribute to eye health and immune function.

Kale 

Another leafy green on the list, kale, is a powerhouse of nutrients, including fibre. A cup of chopped kale provides roughly 2 grams of fibre and only about 33 calories. Rich in vitamins K, A, and C, kale is a versatile and nutritious addition to salads, smoothies, or as a sautéed side dish.

Incorporating these high fibre vegetables into your diet not only aids in maintaining a healthy digestive system but also supports overall wellness. These nutritional powerhouses not only fill you up with fibre but also offer an array of vitamins, minerals, and antioxidants, contributing to a balanced and wholesome diet.

Discover the best high-fiber grains to enhance your diet by exploring our detailed article on fiber-rich grains.

For more delicious and fiber-packed fruit options, check out our related article on high-fiber fruits.