Dietitians Recommend These 9 Underrated High-Fiber Vegetables To Help 'Shrink Belly Fat'
1. Brussels Sprout
Eva De Angelis, a dietitian, nutritionist, and health writer at Health Canal, strongly advises including Brussels sprouts in your diet for weight loss. These cruciferous vegetables not only provide a high amount of fiber but also have a delicious flavor. "These small cruciferous veggies are a marvel of nutrients that are rich in fiber," De Angelis raves. Besides weight loss, their health benefits include decreased inflammation and improved immune system health.
While 1 cup of Brussels sprouts has a whopping 3.3 grams of fiber, the other vitamins, minerals, and antioxidants that they offer up also make them a nutritious addition to your weight loss diet. "They're also high in vitamins C, K, folate, potassium, and various antioxidants," she says.
These vitamins and minerals are an important part of improving your overall health and losing weight at a consistent rate. De Angelis says that the best way to prepare Brussels sprouts is by roasting them. "Plus, adding some garlic cloves to the pan and some good EVOO makes it a perfect ingredient for a warm salad," she says.
2. Beets
Beets, with their bright color and earthy flavor, are more than just a colorful addition to salads and smoothies; they also pack a powerful punch when it comes to cardiovascular health. Jesse Feder, RDN, CPT tells us that they "contain high amounts of a certain compound called nitric oxide which helps relax blood vessels and reduces blood pressure over time."
When your blood vessels are dilated thanks to nitric oxide, your blood can flow more easily, reducing pressure on the arterial walls. Add them to your salad, enjoy them as a side, or whip up some beet soup—there are so many delicious, healthy possibilities out there! What's more, they come with added benefits, like better digestion and potential weight loss.
3. Okra
Okra, sometimes referred to as lady's fingers, is definitely a unique vegetable. But, Dr. Sarah Mathis, a board-certified physician and health expert says that although it's often overlooked, okra is a high-fiber, metabolism-boosting food you can enjoy on your weight loss journey. "It is so slimming and packed full of fiber!" she says. Plus, okra is incredible for your digestive health. "Okra helps to slow down your digestion while also helping to 'clean' everything out," Mathis adds.
However, some people find the taste of okra to be too bitter. So, if you're looking to get more okra in the diet but are concerned about the taste, Mathis has some suggestions. "[Okra's] taste is hidden when blended into smoothies or even healthy desserts," she says. "Or you can add it into your soups or stews or even air fry it and make it super crispy."
4. Broccoli
We probably don't have to tell you that broccoli is great for your overall health. Mathis says this high-fiber superfood makes a great addition to any weight loss diet. Broccoli has an incredible 3.8 grams of dietary fiber.
"Not only is it full of fiber but it contains sulforaphane, a substance that helps protect your DNA and slow tumor growth (that can decrease your cancer risk) and decrease inflammation," she says. Luckily, there are so many ways to prepare this green vegetable. "You can eat a large plateful either steamed, blended up into a soup, or even take the stems and 'rice them' to turn into your favorite salad like coleslaw," Mathis advises.
5. Sweet Potatoes
Fitness and nutrition coach Sheree Burton says this versatile vegetable is one of the best foods you can eat regularly if you want to achieve a flatter stomach and shed some pounds. "Rich in dietary fiber, sweet potatoes will make you feel fuller longer, and can help prevent overeating," she explains.
Additionally, this food can help prevent dehydration, which may be one of the biggest reasons you're having trouble losing weight. "[Sweet potatoes] have a high water content helping to keep you hydrated,” Burton says. "Being hydrated prevents your body from accumulating excess fat, balances out your PH levels, and flushes out toxins in the body.”
6. Cauliflower
As a rich fiber source, cauliflower aids in digestion and helps you feel fuller for longer periods. This can contribute to lowering your daily calorie intake, which is crucial for managing weight. Additionally, Dr. Ria Hawle, B.Sc., M.Sc., a clinical dietitian and nutritionist, suggests making cauliflower mash as a healthier alternative to traditional mashed potatoes. Cauliflower mash can be a great low-carb game-changer.
"It’s creamy, full of antioxidants, and helps with inflammation," Dr. Hawle says. To mimic the texture of traditional mashed potatoes, she blends the cauliflower with garlic and a touch of Greek yogurt. "My clients love how simple it is to make—and it’s always a hit at the table."
7. Spinach
Leafy greens like spinach, as Courtney D'Angelo, MS, RD, registered dietitian and author at Go Wellness told Eat This, Not That, "are not only super nutritious, but they also help you shrink belly fat."
She noted that this vegetable is also "high in vitamin K, which can sometimes support the reduction of body weight, including visceral fat."
8. Carrots
Carrots, renowned for their vibrant color and crisp texture, are not only a delicious addition to meals but also one of the high-fiber vegetables out there. Packed with beta-carotene, vitamins, and of course, fiber, carrots support digestion and promote a feeling of fullness, making them perfect for those wanting to shed pounds.
"Carrots provide both beta-carotene and dietary fiber," says Paul Daidone, MD, FASAM. "They promote feeling full, which reduces calorie intake. Additionally, they support a healthy digestive system," he notes. You can try grated carrots into a yogurt parfait, blend it into a morning smoothie, or enjoy it as part of a veggie-packed omelet.
9. Swiss Chard
The vitamins and minerals in swiss chard, such as magnesium and iron, play crucial roles in maintaining a healthy metabolism. Efficient metabolism helps in burning calories more effectively and supports overall weight loss.
"Spinach, kale, and Swiss chard are excellent sources of vitamins, minerals, and phytonutrients. They can reduce inflammation and support weight loss by offering low-calorie, nutrient-dense options," Dr. Tez Pratap Singh, MD, says.
The Bottom Line
At the end of the day, there are plenty of vegetables to choose from that are high in fiber and ideal for healthy weight loss—like broccoli, okra, and Brussels sprouts. While one vegetable alone can magically make you shed pounds, incorporating nutrient-rich options into your meals every day is the best way to ensure your body can thrive which can help you shed pounds faster. You can't go wrong with the above recommendations!