Apples provide a good amount of fiber, containing 3.5 grams in a small apple and 4.2 grams in a medium one, which equates to 12.5% and 15% of the recommended Daily Value (DV) of 28 grams, respectively.
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However, many foods—including various types of vegetables—offer even more fiber per serving, according to the "Verywell Health" website.
Artichokes
The artichoke is classified as a high-fiber vegetable. In addition, it is rich in inulin, a prebiotic fiber that supports gut health and blood sugar regulation. It is also low in carbohydrates, making it an ideal vegetable for those following a low-carb diet. One medium-sized artichoke contains 6.84 grams of fiber (24% of the DV).
Black Beans
Eating two cups of cooked black beans can help you achieve more than 100% of your daily fiber goal. Along with black beans, you will get other nutrients such as folate, a B-vitamin that supports cell division, red blood cell health, and fetal development. A half-cup of cooked black beans contains 7.6 grams of fiber (27% of the DV).
Butternut Squash
Butternut squash is considered rich in fiber; moreover, it is packed with elements like potassium and vitamins A and B. One cup of cooked, cubed butternut squash contains 9 grams of fiber (32% of the DV).
Green Peas
Green peas are rich in fiber, containing 4.4 grams per cooked half-cup. They are also relatively low in calories and high in protein, with 67 calories and 4.3 grams of protein for the same serving size.
Sweet Potatoes
One cup of cooked sweet potato provides about 8.2 grams of fiber and fewer than 250 calories. Sweet potatoes are also well-known for being rich in vitamin A, which is linked to benefits for eye, skin, and brain health, along with containing higher amounts of other nutrients such as potassium and vitamin B6.
Broccoli
Broccoli contains good amounts of fiber whether you eat it raw, roasted, or steamed. Since broccoli is also rich in calcium, antioxidants, and vitamins K, C, and A, you will receive anti-inflammatory benefits that may help protect against certain types of cancer, according to recent research. One cup of cooked broccoli contains 5.1 grams of fiber (18% of the DV).
