Brussels sprouts are a solid source of fiber, with one cooked cup providing about 4 grams of the nutrient. But according to Health, at least ten other foods, including split peas, acorn squash and broccoli, contain even more.
The outlet recommends increasing fiber intake gradually rather than all at once, since a sudden jump can cause bloating, gas and discomfort. The body needs time to adjust to higher fiber levels.
It is also important to drink enough water and to spread high-fiber foods across the day rather than eating a large amount in one sitting, Health said. Cooking vegetables by roasting, steaming or sauteing can make them easier to digest than eating them raw.
Lentils and black beans
Lentils top the list, with one cup providing more than half of the daily fiber requirement. They also supply plant-based protein, iron, folate and potassium. The combination of fiber and protein slows digestion and helps people feel fuller for longer, which can support appetite control. Cooked lentils work in soups, stews and chili, in salads and grain bowls, as a base for veggie burgers and meatless tacos, or blended into sauces and spreads.
Black beans are another fiber-rich legume. Citing the United States Department of Agriculture, Health noted that black beans also provide protein and minerals such as magnesium and potassium, and that increasing intake of these nutrients may help lower the risk of heart disease. They can be added to tacos, burrito bowls, soups and chili, mashed into a spread, or mixed into rice and other grain dishes.
Split peas and edamame
Split peas contain more than four times as much fiber as cooked Brussels sprouts, according to the report. They are also a source of protein, B vitamins and iron, and are most often used in soups, though they can also go into stews and casseroles, be blended into vegetable soups to boost protein, or be mashed, seasoned and served as a side dish.
Edamame, or young soybeans, contain fiber and roughly 18.5 grams of protein per cooked cup, making them a complete plant protein containing all the essential amino acids the body needs. They also provide iron and vitamin C, which helps the body absorb it. Edamame can be steamed and salted, added to salads and grain bowls, used in stir-fries, or blended into sauces and spreads.
Avocado and artichokes
Avocado is botanically a fruit but is rich in fiber, potassium and healthy fats that support heart health. Health cited the American Heart Association as saying regular avocado consumption may be linked to a lower risk of heart disease. It can be sliced onto toast and sandwiches, added to salads and bowls, blended into smoothies, or mashed for guacamole.
Artichokes are high in fiber, folate and vitamin K, along with vitamin C, magnesium and potassium. The report also pointed to research on the prebiotic properties of artichoke flower extract, noting that artichokes contain antioxidants and prebiotic fiber that supports the growth of beneficial gut bacteria. They can be steamed or boiled whole, roasted with olive oil and herbs, added to salads and pasta, or used in grain bowls.
Acorn squash, parsnips and sweet potatoes
Winter squash varieties, including acorn squash, are high in fiber and also provide vitamin A and antioxidants such as lutein, which support eye health and the immune system. Acorn squash can be roasted and served as a side, chopped into soups, added to grain bowls, or cubed for salads.
Parsnips, a root vegetable with a mildly sweet taste, contain fiber along with vitamin C, potassium and antioxidants including quercetin, kaempferol and apigenin. They can be roasted with olive oil and spices, added to soups and stews, mashed with seasonings, or grated into salads.
Sweet potatoes are a popular root vegetable rich in fiber as well as several important vitamins and minerals, particularly beta-carotene, an antioxidant the body converts into vitamin A. They can be roasted or fried with the skin on, mashed with olive oil or herbs, cubed for salads and grain bowls, or baked into chips.
Broccoli
Like Brussels sprouts, broccoli belongs to the cruciferous vegetable family. It provides more than 100% of the daily recommended intake of vitamin C, which supports bone health and the immune system.
Broccoli also contains plant compounds including carotenoid antioxidants and sulfur-containing glucosinolates. Diets high in glucosinolates have been linked to a lower risk of chronic disease. It can be steamed or roasted, added to stir-fries, used in pasta dishes, or chopped into soups.
