If you’ve been on a mission to eat healthier, you’ve probably heard that fibre is essential, but many people still fall short of their daily requirements. Fibre does more than just keep your digestive system running smoothly. It plays a vital role in stabilising blood sugar levels, lowering cholesterol, supporting heart health, and helping you feel full for longer, making it a key player in weight management as well.
When it comes to high fibre foods, vegetables are a natural and nutrient-rich source. But not all veggies are created equal when it comes to fibre content. Fortunately, there’s an easy way to identify fibre-rich vegetables: the more skin, seeds, or crunch they have, the more fibre they tend to pack. Think of vegetables like broccoli florets or artichokes—texturally dense and fibrous by nature.
Here are five of the best vegetables to add to your daily meals if you’re looking to boost your fibre intake naturally:
1. Broccoli
Broccoli is a powerhouse when it comes to fibre. Just one cup of cooked broccoli delivers about 5 grams of dietary fibre, both soluble and insoluble. The combination supports digestion while also feeding the good bacteria in your gut. Broccoli is also high in vitamin C, folate, and cancer-fighting compounds like sulforaphane, making it a fantastic all-rounder in any balanced diet.
Try it: Steam or roast broccoli florets with olive oil and garlic, or toss them into stir-fries for a fibre boost.
2. Brussels Sprouts
Often misunderstood due to their strong flavour, Brussels sprouts are one of the top high-fibre foods you can eat. A single cup of cooked Brussels sprouts provides about 4 grams of fibre. They also contain antioxidants and compounds that support detoxification and hormone balance.
Try it: Halve and roast them until crispy, then drizzle with balsamic glaze for a delicious side dish.
3. Artichokes
Artichokes are surprisingly rich in fibre—one medium artichoke contains about 7 grams! They also offer a unique type of fibre called inulin, a prebiotic that promotes gut health by feeding beneficial bacteria. Artichokes are also high in antioxidants and support liver function.
Try it: Steam whole artichokes and dip the leaves in a vinaigrette, or add marinated artichoke hearts to salads and pastas
4. Carrots
Crunchy, sweet, and widely loved, carrots are another easy way to up your fibre intake. One cup of raw carrots provides about 3.5 grams of fibre, plus a generous dose of beta-carotene, which the body converts to vitamin A for healthy skin and eyes.
Try it: Snack on carrot sticks with hummus, or roast them with honey and herbs for a caramelised side dish.
5. Sweet Potatoes
Though technically a root vegetable, sweet potatoes deserve a spot on this list for their impressive fibre content—around 4 grams per medium spud, especially if you leave the skin on. Sweet potatoes are also rich in potassium and vitamin A, making them a great nutrient-dense carb option.
Try it: Bake them whole, mash them with a touch of cinnamon, or slice and roast for fibre-packed fries.
Fibre-Rich Living, One Meal at a Time
Meeting your daily fibre goals doesn’t require a drastic overhaul of your diet—just a few thoughtful choices at each meal. Adults should aim for at least 25–30 grams of fibre per day, and vegetables like the ones listed above make it easy to reach that target naturally.
Incorporating a variety of high fibre foods into your meals not only supports gut health and digestion but also contributes to overall well-being. So the next time you’re at the grocery store, pile your basket with fibre-rich vegetables and enjoy the benefits—deliciously and effortlessly.