Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT<\/p>\n
Key Points<\/p>\n
Broccoli is a nutritious vegetable, but it provides less than 2 grams of fiber per cup.<\/p>\n
Vegetables like peas, artichokes and Brussels sprouts offer more fiber per serving than broccoli.<\/p>\n
A varied diet with other high-fiber foods like legumes, whole grains and fruits supports overall health.<\/p>\n
With tree-like tops and green stems, broccoli seems to put the rough in roughage. All of the fiber in broccoli is insoluble fiber<\/a>, the type that provides bulk and keeps you regular.Broccoli is lacking the soluble fiber that feeds gut bacteria and can help lower blood sugar and cholesterol.Both types of fiber are important for health, with high-fiber diets linked to healthy digestion, better metabolic health and reduced risk of cancer. Unfortunately, most Americans fall short of daily fiber goals<\/a>, which are 25 grams per day for women and 38 grams per day for men.<\/p>\n While a source of fiber, broccoli is not considered a high-fiber food. One cup of broccoli only provides 1.8 grams of fiber (or 2.4 grams per 100-gram serving), meeting just under 6.5% of the Daily Value of 28 grams of fiber.Broccoli is a nutritious vegetable to add to your meals, but there are higher-fiber options if you\u2019re on a journey to eat more fiber. Here are five vegetables with more fiber than broccoli.<\/p>\n 1. Green Peas<\/p>\n Don\u2019t underestimate the humble green pea. While technically part of the legume family, these tiny powerhouses have a whopping 5.7 grams of fiber per 100 grams, equaling about 8 grams of fiber per cup. \u201cThey contain a mix of both soluble and insoluble fiber, which helps support digestion, improves regularity and maintains healthy cholesterol levels,\u201d says Melissa Mitri, M.S., RD<\/a>.<\/p>\n Peas pack protein too, with a surprising 8 grams per cup. \u201cThis amount can help bump up the protein content of your meal,\u201d says Mitri, and the combination of both protein and fiber supports fullness. Peas are also rich in lutein and zeaxanthin<\/a>, two carotenoids that can protect the eyes, says Mitri. You can buy peas fresh or frozen and one perk of peas is that no chopping is required, making this a perfect weeknight vegetable.\u00a0<\/p>\n 2. Artichokes<\/p>\n Artichokes are one of the highest-fiber vegetables, with 5.7 grams per 100 grams of cooked artichoke hearts\u2014that\u2019s almost 10 grams of fiber in 1 cup! \u201cThey contain a specific type of prebiotic fiber called inulin, which helps feed the beneficial bacteria in our gut,\u201d says Mitri. \u201cInulin is shown to be anti-inflammatory and may support weight loss, healthy blood sugar levels and more.\u201d<\/p>\n \u201cArtichokes are also rich in potassium, which helps regulate blood pressure, as well as a compound called cynarin that may help lower cholesterol levels,\u201d Mitri says. Artichokes may seem intimidating to eat, but one simple way to incorporate them is to buy the artichoke hearts canned or jarred. Drain them and then heat them in a skillet on the stove and add them to a roasted veggie mix or pasta dish<\/a>.<\/p>\n 3. Brussels Sprouts<\/p>\n Brussels sprouts boast twice the amount of fiber of broccoli, with 4.8 grams of fiber per 100 grams (that\u2019s 4 grams of fiber per cup of cooked Brussels). They contain equal parts soluble and insoluble fiber, meaning this veggie keeps things moving in your digestive tract and promotes a healthy microbiome.<\/p>\n Brussels sprouts are actually related to broccoli because they are part of the cruciferous vegetable family<\/a>, along with cabbage, kale and cauliflower. \u201cCruciferous vegetables help metabolize excess hormones while boosting immunity, thanks to their high levels of vitamin C, folate and antioxidants,\u201d says Bonnie Newlin, M.P.A., M.S., RD, CDN, CLT<\/a>. They\u2019re also rich in compounds called glucosinolates, which have anti-inflammatory properties and protect against cancer and DNA damage.<\/p>\n Brussels are versatile and can be eaten raw or cooked<\/a>. However, it\u2019s best to not boil them, as the nutrients can leach into the water. \u201cA simple way to enjoy them is to shred them into salad blends or saut\u00e9 them as a side dish,\u201d says Newlin.<\/p>\n 4. Collard Greens<\/p>\n A Southern staple, collard greens are incredibly versatile and fiber-filled, coming in at 4 grams of fiber per 100 grams. \u201cCollard greens contain insoluble fiber, which can help prevent constipation,\u201d says Sophie Dolan, M.S., RDN, LD<\/a>. \u201cThey are also a surprisingly good source of iron, which supports healthy blood and energy levels,\u201d she says. Like broccoli, collard greens are an excellent source of vitamin K and calcium to support bone density.<\/p>\n Collards work beautifully in soups and stews<\/a>. Not only are these leafy greens providing close to 8 grams of fiber per cooked cup, but you\u2019re also getting 5 grams of protein along with potassium and antioxidants, like beta-carotene, when you add this vegetable to your rotation.<\/p>\n 5. Sweet Potatoes<\/p>\n Sweet potatoes<\/a> are considered a starchy vegetable since they have more total carbohydrates than most other vegetables. But they also have more fiber than many veggies, with 3 grams of fiber per 100 grams. One medium sweet potato provides almost 4 grams of fiber when you keep the skin on.\u00a0Dolan says sweet potatoes help promote a healthy gut thanks to soluble, insoluble and prebiotic fibers.<\/p>\n These orange-hued spuds are rich in the antioxidant beta-carotene, as well as vitamin A and potassium. Sweet potatoes are simple and versatile to add to any dish. They can be roasted, air-fried, microwaved<\/a> or added to baked goods<\/a>, like muffins or bread.<\/p>\n Additional High-Fiber Foods<\/p>\n Vegetables aren\u2019t the only food where you\u2019ll find fiber. Here are other foods high in fiber that can help you hit your daily goal.<\/p>\n Legumes: Legumes include beans, peas and lentils<\/a> and are some of the best sources of fiber, as well as plant-based protein<\/a>. One cup of cooked lentils can meet almost half of your fiber needs, thanks to 16 grams of fiber.<\/p>\n Whole Grains: \u201cWhole grains such as steel-cut oats, whole-wheat bread and pasta, brown rice, barley and quinoa provide fiber as well as complex carbohydrates for mental and physical energy,\u201d says Mitri. Half a cup of cooked quinoa has more fiber than broccoli with 2.5 grams per serving, plus 4 grams of protein.<\/p>\n Fruits: Similar to vegetables, fruits provide fiber, vitamins, minerals and antioxidants. Raspberries are one of the highest-fiber fruits<\/a> with 8 grams per cup. Blackberries and kiwis are close runners-up with 8 grams and 5 grams per cup, respectively.<\/p>\n Nuts & Seeds: Walnuts, pecans, almonds, pumpkin seeds, chia, flax and hemp seeds provide generous amounts of fiber<\/a> in a small portion. One ounce of chia seeds has 10 grams of fiber\u2014you\u2019d have to eat 5 cups of broccoli to get the same amount. \u201cNuts and seeds are easy to sneak into oatmeal, smoothies, shakes and pancakes for a fiber boost,\u201d says Mitri.\u00a0<\/p>\n Our Expert Take<\/p>\n Broccoli has a decent amount of fiber with almost 2 grams per cup. But other vegetables, like peas, artichokes, Brussels sprouts, collard greens and sweet potatoes have more fiber. This doesn\u2019t mean you should nix broccoli from your diet. The key is variety. Pairing your broccoli up with these other high-fiber sources can help meet that goal of 25 to 38 grams per day. Aim to increase the diversity of vegetables<\/a> and other high-fiber foods each week for a balanced diet and overall health.<\/p>\n