Fiber is an essential nutrient that everybody needs as part of a daily diet. Not only does it help with bone and digestive health, but it can help cut your risk for type-2 diabetes, as well as heart disease. All of this is said to suggest that fiber’s versatility makes it essential to a balanced diet—and many of us do not get enough of it. This is why we have put together a list of 5 fiber-rich vegetables to incorporate into your diet!

You may notice some of these vegetables from earlier lists that we have done into the summer. Others may be making first-time appearances. Regardless, two things are for certain: These vegetables are fiber-rich, and we just so happen to sell a frozen version of all of them..

Butternut Squash

Butternut squash is a highly nutritious vegetable that is rich in vitamins A & C, which may protect your eyes and lower your risk of certain cancers. Though not always a crowd favorite, butternut squash is a rich source of fiber, with one cooked cup accounting for 6.6g or 26% of the desired daily value. (via My Food Data)

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Broccoli

Broccoli is a vegetable that has gotten an unfairly bad rap. In truth, it is a delicious vegetable that not only goes with any meal, but can be seasoned or cooked to almost any specification—it even tastes great raw! With 5.1g of fiber per cup, Broccoli is a vegetable that can provide up to 21% of your daily fiber for every cooked cup. But the potential benefits do not stop there: Broccoli also is a very rich source of vitamins, providing up to 112% and 183% of your daily values for vitamin C and vitamin K respectively. (via My Food Data)

 

Spinach

In a similar fashion to its cruciferous counterparts, Spinach is a vegetable that is very rich in vitamins and minerals. With 105% and a whopping 740% of your daily values for vitamin A, and Vitamin K—which helps with bone density—spinach is also a great source of Iron and Magnesium. Though its 17% of fiber per cooked cup may feel comparatively small next to other vegetables, because of spinach’s versatility—whether as a side or as the basis of a salad—this number is actually quite high when taking its applications into consideration. (via My Food Data)

 

Brussels Sprouts

Close to spinach in its fiber content is Brussels Sprouts, which provide approximately 4.1g of fiber per cooked cup, or 16% of the recommended daily value. Similar to broccoli, Brussels sprouts are a very rich source of vitamin C and vitamin K—providing 107% and 182% of the recommended daily value per cup. (via My Food Data)

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Cauliflower

Finally, there is cauliflower. While not the most fiber-rich vegetable on our list, supplying only 9% of the daily value, cauliflower does stand out for its vitamin C content, which sits at 51.6mg per cooked cup, or 57% of the daily value. (via My Food Data)