A Dietitian’s Guide to the Top 10 High-Fiber Vegetables for Digestive Health

A dietitian unveils the top 10 high-fiber vegetables that support digestive health, reduce disease risk, and support weight loss—all while boosting your overall well-being without the extra calories.

Fiber may not top your list when thinking about the best nutrients for staying healthy. However, fiber is an essential nutrient for digestive health and several aspects of your well-being. Studies suggest that fiber helps regulate bowel movements, reduce cholesterol, and can support weight management by increasing satiety and helping you feel fuller for longer.

While many people think of fiber in terms of grains and cereals, vegetables are often an even better source of this vital nutrient, says the National Institutes of Health (NIH). Incorporating a variety of high-fiber vegetables into your diet can help boost your gut health, lower your chronic disease risk, and aid weight loss. Research consistently shows that eating a fiber-rich diet can reduce your risk of heart disease, stroke, and type 2 diabetes. Plus, vegetables are a perfect way to increase your fiber intake without the excessive calories.

But with the bounty of healthy veggies to choose from, which ones are best in terms of fiber? To find out, we spoke with Chris Mohr, PhD, RD, a registered dietitian and Nutrition Advisor at BarBend, who reveals the top 10 healthiest high-fiber vegetables you can eat. Read on to discover which vegetables to add to your diet for a fiber-fueled life.

Nutrition (per ½-cup):

• Calories: 15
• Fat: 0 g (Saturated Fat: 0 g)
• Sodium: 15 mg
• Carbs: 3 g (Fiber: 2 g, Sugar: 1 g)
• Protein: 1 g

Broccoli is a nutritional powerhouse that offers plenty of health benefits, thanks to its high fiber content and rich array of vitamins and minerals. In addition to being fiber-packed, broccoli is a great source of vitamin C, which research says helps support immune health and promotes collagen production for better skin health. Mohr tells us, “Broccoli contains compounds like sulforaphane, which may have anti-cancer properties, making it a great addition to any healthy diet.”

Broccoli can be steamed, roasted, or added to soups and salads for a fiber-boosting meal.

Nutrition (per 7″ carrot):

• Calories: 30
• Fat: 0 g (Saturated Fat: 0 g)
• Sodium: 60 mg
• Carbs: 7 g (Fiber: 2 g, Sugar: 5 g)
• Protein: 1 g

Carrots are an excellent source of soluble and insoluble fiber, which makes them fantastic for supporting digestive health and regulating blood