15 high fiber recipes

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Fiber is a nutrient that everyone could use in their diet. According to the National Institutes of Health (NIH), only 5% of the U.S. population gets enough fiber each day. Not only is fiber helpful for digestion, it also plays a role in heart health, blood sugar control, and healthy weight.

Not to mention, eating more fiber can and should be delicious, especially with these high-fiber recipes. Each recipe below contains fiber-rich foods, like oats, beans, cruciferous vegetables, and fruits.

Adding just one of these recipes to your routine can help you reach your daily fiber goals and live healthier. Here are our top 15 picks for high-fiber recipes that you’ll want to make again and again.

Breakfast

Starting your day with fiber helps you meet your daily recommendations. These breakfast recipes are packed with fiber.

Oats contain beta-glucan, a fiber known to lower cholesterol. In addition to oats, this recipe includes bananas, which are rich in prebiotic fiber that feeds the good bacteria in your gut. It also contains chia seeds for healthy fats and another dose of fiber.

This vibrant green smoothie recipe proves that you can get a healthy dose of fiber in under five minutes. With plenty of fruits, like kiwi, banana, and mango, plus spinach and hemp seeds, this drink is packed with fiber and vitamin C. It’s also filling and tastes sweet without any added sugar!

One medium sweet potato contains 15% of your daily fiber intake. Eating sweet potatoes for breakfast is a great way to start your day with a high fiber intake. This parfait combines sweet potatoes and yogurt for a filling, protein-rich breakfast that will keep you full for hours.

Two tablespoons of chia seeds contain 10 grams of fiber, or 35% of the daily value. This coconut chia pudding tastes like a breakfast dessert, is low in added sugar, and is high in protein. This recipe also makes a perfect mid-afternoon snack to help fight sugar cravings.

Lunch

If you’re lacking fiber at breakfast, add it to your lunch plate with these simple recipes.

A half-cup of chickpeas is a great source of fiber and plant-based protein, and is the base for this easy, no-cook salad. Bring together the flavors of the Mediterranean in this delicious salad featuring chickpeas, cucumbers, olives, onions, feta, tomatoes, and more.

Switch up your lunch routine with these salmon-stuffed avocados. Avocados serve as the base for this simple lunch, and just one-third of this creamy fruit contains 11 percent of your daily fiber. Not to mention, it’s the only fruit with monounsaturated fats, which are heart-healthy and help control appetite.

This vegetarian salad contains two fiber-rich ingredients: beets and lentils. Beets are a powerful root vegetable that lowers cholesterol levels. Lentils are packed with plant-based protein and fiber, making them a healthy substitute for animal protein.

This salad is loaded with fiber-rich plant-based ingredients like cucumbers, blueberries, and grapes. It’s topped with pistachios for protein and texture. Not only does this salad vary in flavors and textures, it’s also colorful and healthy.

Swap out your traditional coleslaw for broccoli, a popular, high-fiber vegetable. Eating broccoli is linked to bowel regularity and gut diversity, but some people find that broccoli makes them gassy. Cooking broccoli can help relieve these symptoms.

Dinner

Dinner should always be a balanced meal, rich in fiber. Here are some of our favorite healthy dishes.

Boost your fiber intake during your pasta night with cauliflower and broccoli, two cruciferous vegetables that are high in fiber and help regulate your blood sugar. Since pasta is a starchy carbohydrate, pairing it with fiber helps regulate blood sugar and keep you fuller longer.

Chili is one of those comfort foods that’s easy to make and high in fiber and plant-based ingredients. This vegetarian version focuses on sweet potatoes, black beans, and quinoa for a protein-packed bowl that will leave you feeling full and satisfied.

There’s nothing better than a simple, flavorful sheet pan dinner. This recipe features asparagus and Brussels sprouts for a healthy dose of fiber, plus lean white fish for protein and healthy fats.

This Harvest Bowl is the ultimate collection of fiber-rich fall ingredients: apples, sweet potatoes, and Brussels sprouts. It’s a healthy and satisfying lunch or dinner recipe that’s packed with fiber.

Snacks

Snacking is a great way to get more nutrients between meals, including fiber. These snacks contain fiber-rich ingredients, like healthy fruits and seeds.

This delicious fruit Dole Whip recipe is packed with fibrous ingredients, like grapes, mango, pineapple, and bananas. It’s sweet and refreshing on a hot summer day.

Although they’re called “cookies,” this healthy snack contains healthy ingredients like seeds, banana and oats.

Apples are packed with fiber and deliciously juicy. Served with peanut butter and granola, these apple “sandwiches” offer sweetness and nutrition.