It’s important to consume enough fruits and vegetables. These are rich in vitamins and nutrients and can help us stay healthy. Plus, we all should be eating more of these as part of a healthy diet. However, if you’re looking to lose weight, you might want to be extra careful about the veggies and fruits you consume because some are high in fiber which can cause bloating and water retention. If this is the case for you, read on to see which ones to avoid and what fruits and veggies low in fiber will help you shed those unwanted pounds.
Vegetables and fruits are great sources of vitamins, minerals and fiber. Some vegetables have less fiber than others. If you’re looking for ways to increase your fiber intake, try adding more vegetables to your diet.
What Vegetables Have the Least Fiber?
The chart below lists some common vegetables and their fiber content, based on a 1/2 cup serving size:
Vegetable (1/2 cup) Fiber (grams)
Asparagus (cooked) 2.6*
Corn (raw) 2.7*
Green beans (cooked) 3.2*
Green peas (cooked)* 4.6*
Lettuce (iceberg)* 2.7*
Mushrooms (raw)* 1.8*
Onions (raw)* 1**
There are many vegetables and fruits that have little or no fiber. The list below highlights some of the most popular choices.
1. Mushrooms
Mushrooms are packed with flavor and nutrients, but they are very low in fiber. They make a great addition to any meal.
2. Sweet Potatoes (Yams)
This classic Thanksgiving side dish is sweet, soft and delicious, but it has almost no fiber at all. It does contain carotenoids like beta-carotene, which helps keep your eyes healthy by preventing macular degeneration, cataracts and other eye problems related to aging.
3. Asparagus
Asparagus is a springtime favorite that is easy to prepare and delicious when paired with other vegetables like green beans or broccoli. You can eat asparagus raw or cooked in a variety of ways including steaming or boiling it until tender-crisp (about 3 minutes). Asparagus contains vitamin C, folate and potassium plus some protein but very little fiber.
4. Cauliflower
Another member of the cruciferous vegetable family such as broccoli and brussels sprouts, cauliflower has a mild flavor that makes it easy to incorporate into many recipesÑespecially mashed potatoes.
Vegetables and fruits low in fiber:
1. Artichoke, Cooked
2. Asparagus, Cooked
3. Beets, Cooked
4. Broccoli, Cooked
5. Carrots, Cooked
6. Cauliflower, Cooked
7. Celery, Cooked
8. Corn on the cob (with husk and silk removed)
9. Fennel bulb (raw)
10. Garlic (raw)
Vegetables:
Asparagus – 4.1 grams per cup
Broccoli – 2.6 grams per cup
Fennel – 3.9 grams per cup
Leeks – 6.4 grams per cup
Onions – 7.8 grams per cup
Radishes – 4.9 grams per cup
Spinach (cooked) – 4.0 grams per cup
While fruits and vegetables are both low in calories, they’re very different in the way they deliver nutrients to your body. Fruit contains a lot of fructose, a simple sugar that’s absorbed quickly by your liver. Vegetables contain more fiber, which slows down digestion and keeps you feeling full longer.
Fiber consists of two types: soluble and insoluble. Soluble fiber dissolves easily in water and forms a gel-like substance in your digestive tract that helps prevent blood sugar spikes after meals. Insoluble fiber passes through your digestive system without dissolving and can help relieve constipation by adding bulk to stools.
Fiber is important for keeping your digestive system running smoothly, but high-fiber diets aren’t for everyone. If you have irritable bowel syndrome (IBS) or diverticulitis — conditions that cause inflammation in the digestive tract — it’s best to avoid high-fiber foods until symptoms subside.
Vegetables and fruits low in fiber
Vegetables and fruits with the least amount of fiber include artichokes, avocados, asparagus and cauliflower. A cup of boiled artichoke contains 0 grams of fiber, while one avocado contains 2 grams of fiber. Boiled cauliflower has 3 grams of fiber in a cup, while boiled asparagus has 4 grams in a cup.
Vegetables with low-fiber content are also rich in other nutrients such as vitamin C, folate and potassium. They are also low in calories.
what vegetables have least fiber
Some vegetables that have less than 1 gram of fiber per serving include celery, cucumbers and green beans. Celery has 0.5 grams per stalk; cucumbers have 0.4 grams per medium cucumber; and green beans contain 0.3 grams per cooked cup (pods removed).
Vegetables and fruits low in fiber
Many vegetables and fruits are naturally low in fiber, but there are some that contain just a few grams. Here is a list of vegetables and fruits with the lowest fiber content.
Artichoke: 2 grams
Avocado: 3 grams
Asparagus: 4 grams
Beet greens: 7 grams
Bok choy: 7 grams
Broccoli: 4 grams
Cabbage (green): 8 grams
Carrot: 2 grams
Vegetables and fruits low in fiber:
Artichoke, asparagus, avocado, bell peppers (green, red, yellow), bok choy, broccoli, cabbage (red or green), cauliflower florets, celery sticks with peanut butter dip, cherry tomatoes (halved), cucumber slices (with hummus), dark leafy greens like kale, collard greens and spinach; edamame; eggplant slices; garlic cloves (crushed); grapefruit sections; green beans; jicama sticks with peanut butter dip; lettuce leaves without dressing; mushrooms – especially cremini variety; olives (black or green); onions (chopped); radishes (whole); snap peas; snow peas; summer squash like zucchini and crookneck[1]
Vegetables and fruits low in fiber
Vegetables and fruits are an important part of your diet. They’re a good source of vitamins, minerals and fiber, which may help reduce your risk of heart disease, stroke and some cancers.
Fiber is found only in plant-based foods. It’s an indigestible form of carbohydrates that helps bulk up stools so they’re easier to pass.
To get the most health benefits from vegetables and fruits, don’t peel them. That’s because some of the nutrients are found just under the skin or within the seeds or pulp.
However, some people have trouble digesting raw vegetables due to a condition called celiac disease or sensitivity to gluten (a protein found in wheat). If you have this condition, eating unpeeled raw vegetables may make you feel sick.
Broccoli is one of the vegetables that has a high fiber content. It’s also one of the most nutritious vegetables out there.
Broccoli contains vitamin C, vitamin K and a variety of minerals including calcium, iron and zinc. Plus it’s low in calories and fat.
Another vegetable with a high fiber content is artichokes. They are also low in calories and fat, as well as being rich in vitamins A and C, as well as potassium and magnesium.
While broccoli and artichokes are two of the best sources of fiber-rich vegetables, there are other options too if you don’t like these two foods:
Asparagus is packed full of nutrients such as folate, potassium, magnesium and vitamin K1 & 2 which helps with blood clotting (1). It’s also low in calories so you don’t need to worry about eating too much.
Zucchini is another great option for those looking for high-fiber foods because it provides 2 grams per 1 cup serving (2). Zucchini is also high in antioxidants which may protect against certain types of cancer.