When you need more fiber in your diet, you have options other than whole grains, beans, and nuts. There are several vegetables that can help you meet your fiber goals, too.\n<\/p>\n
HUIZENG HU \/ Getty Images<\/p>\n
Fiber content: 6.91 grams (g), about 25% of the Daily Value (DV)Serving size: A medium-sized raw artichoke, 128 g<\/p>\n
You might not think to reach for an artichoke when filling your diet with fiber-rich foods<\/a>, but the tender, earthy vegetable is a great source of the nutrient. Artichokes are also relatively low-carb, naturally low in sugar, and contain many beneficial minerals like potassium, iron, and zinc.\u00a0\n<\/p>\n You can buy canned artichoke hearts to chop up and add to salads, pasta dishes, pizza, or dips. You can also roast whole artichokes and remove the fleshy parts from the leaves and center (the heart).\n<\/p>\n Westend61 \/ Getty Images<\/p>\n Fiber content: 4.44 g, about 16% of the DVServing size: A small- or medium-sized raw sweet potato, about 100 g<\/p>\n Sweet potatoes<\/a> contain more sugar and carbs than many other vegetables, but they\u2019re also bursting with vitamins, minerals, and fiber.\n<\/p>\n The average small-to-medium sweet potato with the skin off contains 19 milligrams of magnesium and 486 milligrams of potassium. If you leave the skin on, you get an extra boost of vitamins, minerals, and fiber.\n<\/p>\n M.A.Ortega \/ Getty Images<\/p>\n Fiber content: 4.13 grams, about 15% of the DVServing size: Half cup, raw<\/p>\n Green peas<\/a> are considered a starchy vegetable, just like corn and white potatoes. Green peas have more fiber than other starchy veggies<\/a>, though.\n<\/p>\n While fresh, frozen, or canned green peas will add fiber, protein, and calcium to your diet, try to choose fresh or frozen peas as much as possible. Canned peas often contain added salt and sugar, which makes them a slightly less healthful choice overall.\u00a0\n<\/p>\n HUIZENG HU \/ Getty Images<\/p>\n Fiber content: 4.08 g, about 15% of the DVServing size: 85 g, about 1 cup, raw<\/p>\n Brussels sprouts<\/a> are part of a food group called cruciferous vegetables, which are known for being high in not only fiber, but also vitamin C, folate, vitamin K, and antioxidants.\u00a0\n<\/p>\n Brussels sprouts are no exception. Besides their fiber offerings, the veggie also contains 86 micrograms of folate and 85 milligrams of vitamin C, which almost completely supplies you with the daily recommended value of 90-120 milligrams.\n<\/p>\n If you\u2019re not a fan of their flavor, try roasting or saut\u00e9ing shredded or halved Brussels sprouts with a little olive oil and salt for a crispy, healthy side dish.\n<\/p>\n Diana Kehoe Photography \/ Getty Images<\/p>\n Fiber content: 3.81 g, about 14% of the DVServing size: 1 cup, raw<\/p>\n This richly-colored root veggie is brimming with vitamins and minerals like potassium, folate, and magnesium. It\u2019s high in antioxidants called betalains, which repair and prevent cell damage.\u00a0\n<\/p>\n Beets can be easily roasted and served as a side dish. They can also be blended into soups or dips, grated or chopped into salads and slaws, and even pickled for a bright, tangy pop of flavor in sandwiches or wraps.\n<\/p>\n Blanchi Costela \/ Getty Images<\/p>\n Fiber content: 2.64 g, about 9% of the DVServing size: 1 large raw carrot, about 85 g<\/p>\n On top of being a good source of fiber, carrots also have high amounts of an antioxidant called beta-carotene<\/a>. This is what gives carrots their color and serves as a key dietary source of vitamin A.\u00a0\n<\/p>\n There are many opportunities to add carrots to your diet. You can:\n<\/p>\n Dip raw carrots in hummus or guacamoleGrate or shred them into fresh salads or cole slawRoast or saute them for a side dishSlice or dice them into soups, stews, and pasta dishes<\/p>\n You can even incorporate them into baked goods like morning glory muffins and carrot cake for a sweet treat with extra nutrients.\n<\/p>\n Helen Camacaro \/ Getty Images<\/p>\n Fiber content: 1.82 g, about 7% of the DVServing size: 1 cup<\/p>\n This cruciferous vegetable is also a good source of calcium, vitamin K, and vitamin C.\n<\/p>\n Broccoli is versatile. It could even have a place at the breakfast table\u2014with a little shredded cheese and a serving of ham or bacon, you\u2019ve got the makings of a filling, nutritious omelet on your hands.\n<\/p>\n Kilito Chan \/ Getty Images<\/p>\n Fiber content: 1.69, about 6% of the DVServing size: 2 cups, raw<\/p>\n Dark, leafy green vegetables like kale are a good source of fiber. Besides fiber, kale also has impressive amounts of dietary potassium (143 milligrams), vitamin C (38 milligrams), and calcium (105 milligrams).\n<\/p>\n Kale is easy to incorporate into your diet. Raw kale can be used in salads and green smoothies, while cooked kale can be added to soups, stews, and sauces.\n<\/p>\n