Which Vegetables and Fruits are High in Fiber?

According to nutrition experts, women should aim for a daily fiber supplement of 24 grams, while men should target 38 grams. Fortunately, these fiber amounts are readily available in various fruits and vegetables. So, which fruits and vegetables boast the highest fiber content? Here is a list of the 30 most essential fruits and vegetables that you should be aware of.

Which fruits and vegetables have the most fiber?

Fiber is a crucial nutrient for human health, playing a key role in the body’s digestion process. It fosters the development of beneficial intestinal bacteria, aiding in weight loss, blood sugar reduction, and prevention of constipation. By incorporating the following foods into your daily diet, you can easily meet your body’s fiber requirements.

Lima beans (5g fiber/100g)

Also known as butter beans or sieva beans, lima beans are a globally consumed legume. With up to 5g of fiber per 100g, they are low in fat and cholesterol-free. Studies have highlighted their benefits in improving heart health, managing diabetes, and enhancing the overall eating experience. Dry lima beans also contain 1.6% lipid, 25% protein, and 70.30% non-protein derivatives.

• Green beans: Surprisingly, 100g of green beans contains up to 6g of fiber. A cup of cooked green beans provides 9g of fiber, meeting 37% of the daily calcium needs.
• Fava beans: An economical and nutritious legume, fava beans offer 13.1g of fiber per cooked cup.
• Edamame beans (boiled soybean snack): Recognized as a tasty snack, edamame beans contribute 9g of fiber in half a cup of pods.
• Dutch peas: A nutrient-rich legume, Dutch peas contain up to 16.3 grams of fiber per cooked cup or 8.3 grams per 100 grams.
• Black beans: Boasting 8.7% fiber content.
• Roasted beans: Providing 5.5% fiber.

Incorporating legumes into your diet through soups, stews, stir-fries, and salads is not only cost-effective but also a delightful way to ensure your family receives an ample fiber supply. Additionally, a refreshing and delicious bean-based dessert can be a great family-friendly fiber supplement.

Cabbage Soup (3g of fiber/100g)

Cabbage soup made from green cabbage is not only low in calories, with just 25 calories per 100g of fresh cabbage, but it is also low in fat, carbohydrates, and sugars. However, it stands out for being high in fiber, making it an excellent addition to a fiber-rich diet. Widely recognized as a popular vegetable in weight loss regimens worldwide, green cabbage specifically contains 3g of fiber per 100g, while white cabbage contains 2g per 100g.

This versatile vegetable can be prepared in various delightful dishes such as steamed, boiled, stir-fried, and in soups and stews. Alongside Brussels sprouts and cauliflower, cabbage soup offers a nutritious and tasty option to support a healthy and balanced digestive system for you and your family.

Artichoke (8.6g of fiber/100g)

Considered one of the most aesthetically pleasing vegetables, the artichoke not only dazzles with its appearance but also offers exceptional nutritional value.

According to the USDA, a cooked artichoke provides nearly 7g of fiber, exceeding 30% of the daily fiber needs for an average person. The fiber content in artichokes contributes to weight management, promotes a healthier digestive system, regulates blood sugar levels, enhances immunity, and is known to positively impact mood. As a vegetable rich in nutrients, artichoke stands out as one of the premier sources of fiber globally.

With artichokes, you have the flexibility to prepare various dishes, including stewed bone soup, pork sausage, jam, tea, or cooling syrup.

Brussels Sprouts (2.6g of fiber/100g)

Belonging to the broccoli family, Brussels sprouts are celebrated worldwide for their richness in vitamin K, potassium, folate, and potent antioxidants. Beyond their nutritional benefits, Brussels sprouts are known to aid in preventing and inhibiting the development of cancer cells.

Containing approximately 2.6g of fiber per 100g, Brussels sprouts fulfill around 10% of the body’s daily fiber requirement. Other vegetables in the cabbage family also contribute significant fiber amounts, such as kale (3.6% fiber), collard greens (2.2% fiber), and tomatoes (1.2% fiber).

Make sure to include Brussels sprouts and these other cabbage family vegetables in your daily diet through various preparations like boiling, steaming, incorporating them into salads, or using them in soups. These vegetables offer delicious options that many people enjoy.

Mushrooms (3g of fiber/one cooked cup)

Mushrooms have gained popularity worldwide for several reasons. With over 14,000 species, approximately half of them can be transformed into delicious and nutritious meals. Providing 3g of fiber per cooked cup, mushrooms are recognized as “miniature nutritional powerhouses” due to their high levels of vitamin B, protein, fiber, potassium, vitamin D, calcium, and various essential micro-nutrients.

Studies have indicated that combining beef and mushrooms in meals can lead to a cost saving of up to 20%, while also providing a more diverse array of nutrients compared to meals consisting solely of beef. In addition to the financial benefits, this combination allows for the creation of delicious dishes like mushroom soup, mushroom broth, and mushroom pizza. Consider incorporating mushrooms into your diet today to fulfill your body’s fiber and nutritional requirements.

Watercress (4g fiber/cup)

Similar to other dark green leafy vegetables, watercress boasts a significant amount of essential fiber for the body. It is also rich in important minerals such as potassium, zinc, magnesium, iron, calcium, and vitamins including folate, niacin, vitamin A, vitamin B6, vitamin C, vitamin K, vitamin B1, and B2. With a low-fat content, you can easily include watercress in your diet through dishes like salads, stir-fries, soups, omelets, and boiled eggs. Although watercress is formulated as a functional food, it remains widely used as a vegetable in daily meals.

Leek (2g fiber/100g)

Among the fiber-rich vegetables, leeks are highly regarded for their good fiber content, categorized as an indigestible carbohydrate. This fiber supports optimal digestion and aids in preventing heart disease and certain cancers. Leeks provide 2g of fiber per 100g consumed, along with vitamin C and numerous folates (B9). Notably, leeks deliver twice the amount of vitamin C compared to an equivalent quantity of cooked leeks. Leeks can be utilized in various ways, such as in juices or as a seasoning vegetable in dishes like stir-fries with shrimp, meat, or fresh squid, soups, or omelets.

Cabbage (3g fiber/100g)

Cabbage (Brassica oleracea), a staple in the cabbage family, originates from the Mediterranean region. With 3g of fiber per 100g of leaves, cabbage is distinguished by its robust antioxidant properties, including polyphenols and numerous sulfur compounds. This makes cabbage noteworthy for its potential to alleviate constipation, regulate blood sugar, reduce cholesterol, and enhance digestive health. Integrating cabbage into your daily diet through various preparations like salads, stews, soups, boiling, stir-fries, or pickling can offer a surprising range of health benefits.

Cabbage is a familiar and versatile vegetable, easily incorporated into your diet through various delicious dishes such as salads, stews, soups, boiled preparations, stir-fries, or pickling.

Corn Beans (4g of fiber per cooked cup)

In contemporary culinary practices worldwide, corn beans have gained increasing popularity, offering a unique flavor and a sticky texture. Beyond their culinary appeal, corn beans are nutritionally rich, containing a substantial 3g of fiber per 100g. Moreover, these plants are abundant in nutrients such as protein, Vitamin A, E, B, Potassium, Calcium, and Amino acids, making them particularly beneficial for individuals dealing with diabetes, anemia, digestive disorders, constipation, osteoporosis, asthma, and aiding in skin beautification and weight loss.

Corn beans are entirely edible, including the skin and seeds, and can be prepared in a variety of ways such as boiling, stir-frying, grilling, and frying. It is advisable not to overcook corn beans to preserve their nutritional value. Additionally, trying corn bean juice is recommended.

Celery (2g of fiber per 100g)

With 2g of fiber per 100g, celery ranks among the top vegetables in terms of fiber content. Its positive impact on controlling blood sugar levels, especially beneficial for individuals with diabetes, makes it an attractive addition to dishes. Incorporating celery more frequently into your meals not only enhances their appeal but also ensures an adequate fiber intake for your body.

Winged Bean (4g of fiber per 100g)

The winged bean, a perennial climbing plant, is commonly consumed worldwide for its rich nutritional profile. Research suggests that the abundant fiber content in winged beans can help prevent digestive disorders such as acid reflux, gastric ulcers, and hemorrhoids. Additionally, the presence of manganese and calcium contributes to a strong and flexible bone system.

With 4g of fiber in 100g of cooked winged beans, this easily accessible food is a valuable addition to your daily diet. Popular and delicious dishes made from winged beans include stir-fried winged beans with beef, salted winged beans, fried winged beans, and more.

Western Bamboo Shoot (4g of fiber per cooked bowl)

A cooked bowl of Western bamboo shoots, providing 4g of fiber, can stimulate digestive system activity. Bamboo shoots contain inulin, an insoluble fiber that fosters the growth of beneficial bacteria, enhancing nutrient absorption in the body.

Corn Beans (4g of fiber per cooked cup)

Corn beans have gained increasing popularity and are widely embraced in daily cooking across many countries, owing to their distinct flavor and sticky texture. Beyond their culinary appeal, these beans are highly nutritious, boasting a significant fiber content of 3g per 100g. Packed with essential nutrients such as protein, Vitamin A, E, B, Potassium, Calcium, and Amino acids, corn beans prove extremely beneficial for individuals dealing with diabetes, anemia, digestive disorders, constipation, osteoporosis, asthma, and may contribute to skin beautification and weight loss.

Corn beans, including the skin and seeds, can be consumed entirely and prepared in various ways, such as boiling, stir-frying, grilling, or frying. To preserve the nutritional value of corn beans, it is advisable not to overcook them. Consider trying corn bean juice as a refreshing beverage.

Celery (2g of fiber per 100g)

Celery stands among the top vegetables in fiber content, offering 2g per 100g. With its positive impact on controlling blood sugar levels, especially beneficial for those with diabetes, incorporating celery into your meals not only enhances their appeal but also ensures an adequate fiber intake for your body.

Winged Bean (4g of fiber per 100g)

Winged bean, a widely consumed vegetable globally, possesses abundant fiber content that research suggests can aid in preventing digestive disorders such as acid reflux, gastric ulcers, and hemorrhoids. Regular consumption of winged beans may also contribute to maintaining a strong and flexible bone system, thanks to their manganese and calcium content.

With 4g of fiber in 100g of cooked winged beans, this easily accessible food is a valuable addition to your daily diet. Popular and delicious dishes made from winged beans include stir-fried winged beans with beef, salted winged beans, and fried winged beans.

Western Bamboo Shoot (4g of fiber per cooked bowl)

In a cooked bowl of Western bamboo shoots, you’ll find 4g of fiber, stimulating digestive system activity. Bamboo shoots contain inulin, an insoluble fiber fostering the growth of beneficial bacteria and aiding the body in better nutrient absorption. For optimal fiber absorption, it is recommended to incorporate bamboo shoots into your family’s meals 3-4 times a week. Delicious dishes made from bamboo shoots include stir-fries, soups, stews, and boiled dishes.

Sweet Potatoes (4g of fiber per boiled cup)

Incorporating sweet potatoes into your daily diet can significantly boost your body’s fiber intake and contribute to a smoother digestive process. Sweet potatoes contain certain types of soluble fiber, known as viscous fiber, which absorb water and soften stools.

The fiber content in sweet potatoes can slow down the digestion process in the stomach, leading to a prolonged feeling of fullness, ultimately aiding in weight loss. Boiled sweet potatoes have a higher fiber content than raw ones, offering approximately 3.8g of fiber per sweet potato. With their sweet aroma and various preparation methods such as boiling, grilling, steaming, and frying, consider adding sweet potatoes more frequently to your family’s menu.

Jerusalem Artichokes (3.8g of fiber per 100g)

Despite being less known, Jerusalem artichokes are a noteworthy source of fiber, containing around 3.8g per 100g – a substantial amount. Additionally, Jerusalem artichokes provide significant levels of calcium, phosphorus, copper, manganese, iron, carbohydrates, vitamin B1, potassium, folate, and inorganic sodium, offering numerous health benefits. Regularly consuming Jerusalem artichoke juice can provide these advantages, helping reduce the risk of coronary heart disease, combat fatigue, improve liver function, balance blood pressure, and prevent constipation and stroke.

Pumpkin (7g of fiber per boiled cup)

A boiled cup of pumpkin provides nearly 7g of fiber, accompanied by a plethora of antioxidants that protect healthy cells. Research indicates that these antioxidants contribute to safeguarding the skin from the harmful effects of UV rays and preventing eye diseases. Pumpkin, known for its versatility and delicious flavor, can be easily incorporated into both sweet and savory dishes such as red pumpkin milk, bone-stewed pumpkin soup, garlic-sautéed pumpkin, various cakes, and sweet desserts.

Corn (16g of fiber per bowl of popcorn)

Considered a fruit, corn stands out as an excellent source of fiber, particularly in the form of popcorn commonly enjoyed in cinemas. A bag of delicious popcorn can provide up to 16g of fiber, fulfilling a significant portion of the body’s daily fiber needs. Take note of your daily fiber intake and consider adding corn to your regular menu.

Tomatoes (2g of fiber per one cooked bowl)

While classified as a fruit, tomatoes are frequently used as a vegetable in daily meals. Comprising 95% water, the remaining 5% consists mainly of fiber and carbohydrates. A cooked bowl of tomatoes contains approximately 2g of fiber, with 87% of this fiber being insoluble in the form of hemicellulose, cellulose, and lignin.

Tomato products such as tomato sauce, tomato juice, and tomato powder are prevalent sources of fiber-rich foods in Western diets. Globally, tomatoes are utilized in cooking soups, stir-fry dishes, and tomato juice is gaining popularity as a refreshing drink.

Bell Peppers (2.1g of fiber per one cooked bowl)

Bell peppers, renowned for adding flavor to delicious dishes, also pack a noteworthy amount of fiber, particularly in green peppers. Additionally, bell peppers boast an impressive nutritional profile, including vitamins A, vitamin C, and various other nutrients.

With 2.1g of fiber in one cooked bowl of bell peppers, you can contribute nearly 10% of the body’s daily fiber needs. Incorporate them into daily dishes such as stir-fried beef or chicken to enhance taste and provide an additional fiber boost.

Eggplant (3g of fiber/100g cooked)

Eggplant is a fiber-rich vegetable suitable for family supplementation. Besides being rich in soluble fiber, eggplant is low in calories, making it an effective aid for weight loss. Moreover, eggplant is a source of numerous vitamins and minerals, especially phenolic compounds acting as antioxidants to eliminate harmful free radicals.

With its appealing color, eggplant can be used in various dishes such as soups, stir-fries with pork, and grilled dishes, offering both deliciousness and convenience.

Berries (4g of fiber/cup)

Known for their antioxidant properties, berries also contain substantial fiber, with just one cup of fruit smoothie providing nearly 4g of fiber. Scientific studies suggest that the nutrients in berries may protect against cancer, heart disease, cognitive decline, and boost the immune system.

Whether enjoyed fresh or incorporated into smoothies, ice cream, or frozen treats, the benefits of berries may surprise you!

Avocado (10g of fiber/one cup fresh)

To boost your family’s fiber intake, consider adding avocado to your daily diet. The soft green flesh of avocado contains fiber, vitamins, minerals, and healthy fats. One cup of avocado smoothie or fresh avocado provides about 7 grams of fiber and only 85 calories. Avocado also offers essential vitamins and minerals such as potassium, lutein, and folate, supporting heart health, weight loss, and immune system function.

Slice it small and add it to salads, smoothies, or use it in place of mayonnaise in egg sandwiches—delicious, energy-rich dishes with a high amount of fiber and healthy fats.

Strawberries (3g of fiber per cup)

Sweet and petite strawberries are rich in vitamin C, folic acid, fiber, and various antioxidants. Consuming a few berries a day is an easy way to supplement fiber in your diet. Besides their excellent fiber content, strawberries may help lower cholesterol, prevent and treat high blood pressure, control blood sugar levels, and slow down the aging process.

You can find up to 3g of fiber in a cup of fresh strawberries. Strawberries are rich in fiber and low in calories, so incorporating a few ripe strawberries into your daily diet is highly recommended!

Apples (4g of fiber per apple)

An average apple contains about 4g of fiber, which is approximately 17% of the daily recommended intake. Nutritionists emphasize that apples are a fiber-rich fruit, but to fully benefit from the fiber content, it’s essential to eat the skin. Apples are rich in pectin, a soluble fiber primarily found in the skin. This fiber absorbs water, forms a gel during digestion, slows down the digestive process, lowers cholesterol levels, and helps regulate blood sugar.

Ensure food safety by washing apples with clean water and soaking them in saltwater before use. Incorporate at least one apple or consume apple juice/smoothie daily to ensure your body receives an adequate fiber intake.

Pears (3.1g of fiber per 100g)

According to the USDA National Nutrient Database, pears are an excellent source of fiber, providing 3.1g per 100g of fresh pears. Nutritionists recommend including this fresh fruit in your daily diet to meet the necessary 25-30g of fiber for your body. Pears also contain various B vitamins (B2, B3, B6), as well as vitamins C, K, and essential minerals such as calcium, folate, magnesium, copper, and manganese, contributing to overall immune system strength.

Pears are not only delicious and crunchy but also nutrient-rich, making them a beloved choice for many. Add pears to your daily diet to ensure the necessary fiber intake for you and your family.

Banana (2.6g fiber/100g)

Bananas are among the most important fruits globally, offering a healthy source of fiber, potassium, vitamin B6, vitamin C, antioxidants, and phytonutrients. A medium banana provides approximately 3 grams of various types of fiber, including water-soluble pectin that increases as bananas ripen. The natural fiber in bananas stimulates bowel movements, supporting better digestion.

To ensure sufficient fiber intake, include a banana in your breakfast menu. Pair it with yogurt, oatmeal, or a smoothie, or use bananas as a sugar substitute in baking or cooking. Especially for those dealing with hemorrhoids or constipation, adding bananas to your daily diet can be beneficial.

Orange (5g fiber/fruit)

Oranges are a great source of fiber, providing up to 4 grams in a large orange. They contain both soluble and insoluble fiber components crucial for digestive health. Consuming an orange a day can help prevent digestive problems such as IBS symptoms and constipation.

If you haven’t yet incorporated the habit of consuming oranges or enjoying fresh orange juice daily, why not start today, recognizing the rich source of fiber and nutrition they provide? Including oranges in salads or pairing them with cereal, oatmeal, and other grains is also a fantastic option.

Dried Fruit

Dried fruit undergoes a process in which almost all of its water content is removed through various drying methods. Contrary to a common misconception that the drying process diminishes the fiber and nutrient content of dried fruit, it actually retains a high concentration of fiber, vitamins, and minerals—3.5 times higher than fresh fruit (by weight). Consequently, dried fruit can contribute significantly to your body’s daily nutritional needs.

Certain varieties of dried fruit, such as dried apricots, dried cherries, raisins, and figs, offer a delectable way to substantially increase your fiber intake. These fiber-rich dried fruits bring various health benefits, including improved blood flow, enhanced digestive health, and a strengthened immune system.

Other types of dried fruit contain a plethora of nutrients, such as:

Dried Fruit	Fiber Content per 100 grams
Dried Pears	7.5 grams
Dried Apricots	7.3 grams
Dried Plums	7.1 grams
Raisins	6.8 grams

You can incorporate dried fruit into your diet as a snack between meals, and it is highly recommended for those dealing with chronic constipation.

How much fiber does the body need daily?

According to the National Institutes of Health, adults should aim for an average daily fiber intake of 15 grams. Specifically, women should consume 25 grams of fiber per day, while men should aim for 38 grams of fiber per day. The required amount of fiber intake varies depending on age and gender, with men generally needing more fiber than women.

The following provides a detailed breakdown of the daily fiber needs based on age and gender:

Age	Recommended Amount of Fiber
Children 1-3 years old	19g fiber per day
Children 4-8 years old	25g fiber per day
Boys 9-13 years old	31g of fiber per day
Boys 14-18 years old	38g fiber per day
Girls 9-18 years old	26g fiber per day
Men between 19-50 years old	38g fiber per day
Men over 50 years old	30g fiber per day
Women 19-50 years old	25g fiber per day
Women over 50 years old	21g of fiber per day
Pregnant and lactating women	28g – 29g fiber per day

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In addition to fruits and vegetables, where else can you supplement fiber?

The role of fiber in the body has been extensively studied, especially its impact on promoting weight loss, reducing blood sugar levels, and effectively preventing constipation. Generally, people worldwide do not meet the recommended daily fiber intake of 25g for women and 38g for men. However, studies have indicated that supplementing more than 50 grams of fiber per day may affect the body’s ability to absorb nutrients. Therefore, it’s crucial to carefully calculate the amount of fiber you’re missing.

In addition to the substantial amounts of fiber found in vegetables and fruits, you can also supplement fiber through:

• Other high-fiber foods such as grains (oats, whole wheat pasta, barley, and quinoa), nuts (almonds, walnuts, peanuts, cashews, and chia seeds). Experts recommend gradually building a balanced diet and avoiding consuming too much fiber at once.
• Fiber-enriched supplements: You can use fiber-enriched supplements if your diet does not meet your body’s fiber needs. Currently, consuming fiber-enriched supplements to prevent and treat constipation is widely practiced. When using fiber supplements, consult your doctor and read the instructions carefully.
• Drink enough water: When supplementing fiber through food or supplements, don’t forget to drink enough water for your body. Insufficient water intake with a sudden increase in fiber may cause digestive problems such as bloating and diarrhea.

Therefore, the above article has answered the question “which fruits and vegetables contain the most fiber” in the most detailed way. Hopefully, these 30 types of fruits and vegetables will be useful for you and your family in supplementing enough fiber for your body, bringing great health benefits. Visit the website every day to learn more exciting nutrition and health knowledge. Wish you and your family always have good health and a body full of energy!