Best High-Fiber Vegetables
Artichokes The artichoke bulb has three edible parts: the heart, the meat at the petal base and the meat by the stem. Artichokes have lots of health benefits, including being an excellent source of magnesium, a mineral that regulates blood pressure and supports bone health. It's easy to prepare and cook artichokes—you can steam or grill them or use them as an ingredient to make cream soup, dips and other delish eats.
Brussels Sprouts In addition to being high in fiber, Brussels sprouts are packed with vitamin C, which helps support immune system health and reduce inflammation. They complement an array of entrees as a nutritious side dish. This step-by-step guide explains how to prepare and cook steamed, roasted and grilled Brussels sprouts.
Kale Kale is a nutrition powerhouse with an array of vitamins and antioxidants that can contribute to good health. Cooked kale contains more volume than raw, so eating it cooked adds more fiber to your day. Add the leafy green to soups, like Chicken & Kale Soup or enjoy it in smoothies, like this Really Green Smoothie.
Sweet Potato These sweet spuds are not just packed with fiber, but they're also a phenomenal source of vitamin A that supports the immune system and eye health. In addition, you may want to consider leaving on the skin. When you eat sweet potatoes with the skin, you're not just benefiting from fiber; you're also getting potassium, an essential nutrient for maintaining blood pressure, muscle contractions and more. Enjoy them in casseroles, as a side of sweet potato fries or as a dessert like Sweet Potato Pie with Cream Cheese Swirl.
Collard Greens To switch up your leafy greens, consider adding collard greens to your weekly rotation of veggies. Collard greens have a similar nutrition profile as kale, offering calcium, iron and vitamins A, C and K. Try blanching the leaves to use as a wrapper for Spicy Chicken & Mango Collard Green Wraps or add them to keep the meat moist in Spicy Meatloaf with Collards.
Beets Beets are full of antioxidant properties that could help fight off inflammation and prevent cancer. The ruby-red bulbs are rich in antioxidants called betacyanins, and the yellow varieties contain antioxidants called betaxanthins, both of which give the root vegetable its striking colors.
Turnip Greens Like beets, you can eat the nutrient-dense greens and stems of turnips. Turnip greens have a similar nutrition profile to other dark leafy greens like kale. Eat them sautéed or roasted, or use them to make a mouthwatering Turnip Green Pesto.
Mustard Greens Mustard greens are part of the mustard plant. They're one of the common vegetables used in Chinese, Indian and Japanese cuisines. Like many leafy greens, they're abundant in vitamin K, a nutrient that supports blood clotting, and they're an excellent source of vitamin C, which also supports collagen formation. Try adding peppery mustard greens in a stir-fry.