1. Broccoli Flowerets
It takes about 9 cups of broccoli flowerets to reach the daily recommended fiber intake. High in sulforaphane, broccoli also adds 3.2 grams of fiber per cup. And it’s low in calories, so add an extra helping of broccoli to help reach your fiber goals.
2. Brussels sprouts
These mini cabbages can be boiled, broiled, pan fried, or sliced up raw in a brussels sprout slaw. With 4 grams of fiber per cup, it takes about 7 cups of brussels sprouts to reach the daily recommended fiber intake.
Have you ever seen 83 asparagus spears on one plate? Probably not, unless it’s a family-style meal. That’s how many raw asparagus spears it takes to hit the 28 grams of fiber recommended for your diet. As an alternative to steamed asparagus try adding thinly sliced raw asparagus spears to salads or sandwiches for a sweet, crunchy flavor.
Artichokes taste great on pizza, paired with spinach in a delicious vegetable dip, or steamed to perfection. But can you eat 4 artichokes in a day?
5. Acorn squash
Simply cut out the stem, scoop the seeds and bake until tender. Or prepare stuffed acorn squash using wild rice, quinoa, or ground beef. You’ll need to eat about 3 cups of acorn squash to reach your fiber goals.
6. Green peas
With 9 grams of fiber per cup, help yourself to bigger helpings to add more fiber to your diet. You’ll need about 3 cups of green peas to get the daily recommended fiber intake. Flavorful and healthy, green peas are a great source of iron, manganese, and vitamins A and C.
7. Turnip greens
An excellent source of beta carotene and vitamin K, turnip greens have a mild flavor. They can be used like spinach and other leafy greens, blended into green smoothies, or juiced. It takes about 5.5 cups of turnip greens to reach your fiber goals.
Lightly steamed carrots will release more of their beta carotene, but, whether you enjoy them raw or cooked, you’ll get all the benefits of 4.68 grams of fiber in each cup. It takes about 6 cups of carrots to reach the daily recommended fiber intake.
Riced cauliflower is a popular low-carb alternative to starchy vegetables and can be made into pizza crust and chips. It’s great way to add fiber to your diet, but it may not get you to the 28 grams of daily recommended fiber every day. That would mean eating about 8.5 cups of cooked cauliflower, every day.