Many of us don’t eat enough fiber, with only about five percent of adults in the U.S. meeting the recommended intake. Fiber is very important; it controls blood cholesterol, manages blood sugar, and supports gut health.1 It also increases fullness and reduces hunger, keeping us satiated between meals. Fortunately, getting enough fiber is not hard, as long as you know where to look—and itis found in plenty of vegetables. Ahead, we asked nutritionists about the best high-fiber vegetables to eat and how to enjoy them at home.

Kale

Enjoy one cup of cooked kale and you’ll get nearly 5 grams of fiber, according to the USDA. This includes both soluble and insoluble fiber, which are beneficial for managing cholesterol levels and digestion, respectively.  But that’s not all: “Kale contains nutrients such as lutein, zeaxanthin, and carotenoids that are important for eye health,” shares Elick. It’s also “high in vitamins A, C, and K, which support immune function, skin health, and bone health,” says Wright.

How to Eat

• Add raw kale to salads or smoothies for a nutrient boost, suggests Wright.
• For a quick side dish, saute kale with garlic and olive oil, Wright says.
• Make kale chips by tossing the vegetable with olive oil and baking until crunchy, recommends Wright.
• Top off soup with baked kale, as in our Lentil Soup With Crispy Kale.
• Elevate pasta night by making Spaghetti With Shrimp, Kale, and Burst Tomatoes.

Artichokes

Artichokes are a great source of fiber, offering nearly 7 grams in one whole artichoke, says Amy Moyer, registered dietitian, certified culinary medicine specialist, and assistant professor at University of North Carolina Greensboro. The vegetable mainly contains soluble fiber “in the form of inulin, which functions as a prebiotic and feeds the good bacteria in the gut,” adds Moyer. Soluble fiber also “helps regulate blood sugar levels and lowers cholesterol,” says Lauri Wright, PhD, RDN, LD/N, FADA, registered dietitian, director of nutrition programs, and associate professor at USF College of Public Health.

How to Eat

“Whether you prefer to cook a whole artichoke or choose canned or frozen artichoke hearts, there are so many ways you can include this fiber-rich food in your dishes,” says Olivia Mathisen-Holloman, registered dietitian at Kaiser Permanente in Seattle, Washington.

• Roast, boil, grill, or steam artichokes and serve with a spicy lemon aioli, recommends Moyer.
• Make an artichoke-and-feta dip for a party-friendly appetizer—or just to snack on yourself at home.
• Use artichokes to add a nutty, earthy element to protein dishes, like this creamy lemon chicken with spinach and artichokes.
• Serve stuffed artichokes as a springtime appetizer or side dish.

Green Peas

“For every half cup, green peas have approximately 4 grams of dietary fiber,” shares Mathisen-Holloman. They’re particularly rich in insoluble fiber, which is great for digestive health and blood sugar control, says Moyer. “Green peas are also a good source of plant-based protein and used as the primary protein source in many items, such as plant-based milk and supplemental protein products,” adds Moyer. Other noteworthy nutrients in peas include zinc, which is important for wound healing, and vitamin C, which boosts the immune system, says Elick.

How to Eat

• Incorporate green peas into your favorite pasta dishes, like this pasta salad with green peas and summer beans, per Mathisen-Holloman.
• Use cold green peas as a salad topper for an extra boost of fiber, suggests Elick.
• For a classic side dish, make minted peas with mint, butter, and lemon zest.
• Pair a protein with blended peas, like in our Chicken With Herbed Pea Puree and Spinach.

Collard Greens

For every one cup of cooked collard greens, you’ll get an impressive 5 grams of fiber, says Moyer. The leafy green contains both soluble and insoluble fiber, making it an excellent food for your blood cholesterol and gut health. Additionally, collard greens are “loaded with vitamins and minerals, including beta-carotene, potassium, and vitamin K,” says Moyer.

How to Eat

• Add collard greens to stew, chili, or soup, such as minestrone.
• For a quick side dish, prepare sauteed collard greens with extra-virgin olive oil, thinly sliced garlic, coarse salt, and crushed red-pepper flakes, suggests Mathisen-Holloman.
• Serve Fried Eggs With Collard Greens and Mushrooms for an easy vegetarian dinner.

Sweet Potatoes

Equal parts delicious and colorful, sweet potatoes are another high-fiber vegetable. One medium baked sweet potato contains nearly 4 grams of fiber. The tuber offers both soluble and insoluble fiber, along with antioxidants like vitamin C and beta-carotene, which help fight inflammation, says Elick. Beta-carotene also turns into vitamin A in the body, which is key for eye health and immune function, says Wright.

How to Eat

• Wright suggests roasting cubed sweet potato with olive oil and herbs for a flavorful side dish.
• Take a tip from Elick and top a baked sweet potato with plain Greek yogurt, roasted chickpeas, and garlic sauce.
• Toss roasted sweet potato cubes with other vegetables, like in this Taco Salad With Sweet Potatoes.

Broccoli

Broccoli offers about 5 grams of fiber per one cup cooked. This mainly includes cholesterol-lowering soluble fiber, though it contains insoluble fiber as well, says Moyer. Insoluble fiber is important because it promotes regular bowel movements, potentially easing constipation issues. What’s more, “broccoli contains folate, which is needed for the production of red blood cells and healthy growth of cells,” says Connie Elick, MS, RD, registered dietitian and instructor of plant-based culinary arts at the Institute of Culinary Education.

How to Eat

• Add broccoli to your next breakfast frittata, soup, or pasta dish, says Mathisen-Holloman.
• Try it raw in a salad or with a dip, Moyer says.
• Turn leftover stems into a crunchy broccoli slaw.
• Sprinkle broccoli with your favorite spices and roast it with other vegetables, such as carrots, cauliflower, and onions, says Elick.

Mustard Greens

Mustard greens are known for their peppery flavor, which is similar to arugula, says Mathisen-Holloman. They contain about 3 grams of fiber per one cup cooked. “Mustard greens primarily provide insoluble fiber, making them beneficial in preventing constipation and maintaining regular bowel movements,” says Moyer. The leafy green is also a rich source of vitamin C, iron, calcium, and potassium, adds Moyer.

How to Eat

• Similar to spinach and other tender greens, mustard greens wilt down beautifully and can be used as a substitute for other greens in recipes, says Mathisen-Holloman.
• Toss a handful of mustard greens in the next time you make soup.
• Try pairing mustard greens with persimmons and roasted pork for a delicious fall dinner.
• Blend them into green smoothies for a peppery, nutrient-packed drink, says Wright.

Brussels Sprouts

Brussels sprouts are another vegetable that is high in fiber. One cup of cooked Brussels sprouts provides approximately 4 grams of fiber, including soluble and insoluble fiber, says Wright. They also contain vitamin K, which is essential for bone health and proper blood clotting, according to Wright.

How to Eat

• Try Brussels sprouts in a shrimp stir-fry or spaghetti dinner.
• Wright suggests adding shredded raw Brussels sprouts to salads, where they’ll provide a wonderful crunchy texture.
• “Roast with balsamic vinegar and grapes for a caramelized flavorful dish,” says Wright.