Up your fiber intake with one (or more!) of these High Fiber Recipes. Everything from tacos to soup to chia pudding, this list will inspire you to add more vegetables, nuts, seeds, and legumes to your diet!
Adding fiber to your diet is easy!
There’s been a lot of talk about protein lately, and for good reason! Protein is very important, especially when it comes to controlling hunger.
However, fiber is just as important, and including fiber along with protein is what we should be aiming for.
Personally, I like to batch prep overnight oats or chia pudding to enjoy throughout the week. That in itself guarantees that I’m getting in fiber. Along with that, simply including more vegetables, especially with lunch and dinner, helps me feel like I’m hitting my fiber goals.
What is fiber
Fiber is a type of carbohydrate often found in whole grains, vegetables, fruit, nuts, and seeds. Fiber helps regular the body’s use of sugars, which typically helps keep hunger in check. From a health perspective, fiber has positive effects in regards to heart health, and some studies show a reduced risk of cancer.
Typically, people need between 25-35 grams of fiber per day, but most only get 15 grams or less!
Types of fiber
There are two main types of fiber: soluble fiber vs. insoluble fiber. Soluble fiber dissolves in water and forms a gel-like substance in the stomach. Insoluble fiber doesn’t dissolve and instead remains largely intact as it moves throughout the body.
Both kinds of fiber have benefits and can be found in a variety of foods. Below I’m sharing recipes that contain both soluble and insoluble fiber depending on what you’re looking for.
Fiber-Packed Recipes to Bookmark
1
Zesty Quinoa Salad
A quinoa salad loaded with cucumbers, tomatoes, chickpeas, and feta, then drizzled with a citrusy dressing. Even quinoa skeptics will love this one! FIBER: 16g per serving
2
Grilled Asparagus Pasta Salad
Automatically add flavor to any vegetable by grilling it. This pasta salad features grilled asparagus and tomatoes, plus a simple lemon dressing. FIBER: 7g per serving, plus more if you use whole grain pasta
3
PB&J Overnight Oats
These overnight oats taste like childhood, that is, if your childhood consisted of peanut butter and jelly sandwiches! Not only do you get fiber from the oats, but from the chia seeds as well. FIBER: 20g per serving
4
Black Bean Sweet Potato Tacos
Bookmark this one for your next taco Tuesday! Vegetarian tacos loaded with black beans, sweet potatoes and an avocado dressing. YUM! FIBER: 12g per 2 tacos
5
Chicken Lentil Soup
Lentils plus vegetables make this a good choice for adding fiber to your diet. Plus, the addition of chicken makes this not only a high fiber recipe, but high protein too! FIBER: 17g per serving
6
Chocolate Chia Pudding
This is a single serve chia pudding recipe that uses 5 tablespoons of chia seeds. Whoa! If you tend to crave something sweet for breakfast, be sure to prep this the night before. FIBER: 25g per serving
7
Sweet Potato Breakfast Bowl
Mashed sweet potatoes are the base of this bowl, plus spinach, avocado, bacon, and a fried egg. If you’re a sweet potato fan and/or your enjoy savory breakfasts, this recipe is for you! FIBER: 13g per serving
8
Instant Pot Split Pea Soup
Split peas themselves contain a lot of fiber, and this soup is a great way to enjoy them. Plus, you really can’t go wrong with any soup that’s topped with crispy pancetta. FIBER: 21g per serving
9
General Tso’s Chickpeas
If you love general tso’s, you’re going to love this plant-based, fiber-filled version made with chickpeas. FIBER: 24g per serving
10
Mediterranean Chickpea Tuna Salad
This is truly one of my favorite recipes to make for a crowd. Chickpeas, tomatoes, cucumber, plus tuna make this a tasty choice. FIBER: 17g per serving
11
Berry Pistachio Smoothie
Raspberries are high in fiber on their own, plus strawberries and pistachios make this a great on-the-go breakfast or snack option. FIBER: 10g per serving
12
Chickpea Lentil Curry
Truly my favorite curry recipe on my site! This one is loaded with chickpeas and lentils, making it filling and a great choice for adding fiber to your diet. FIBER: 17g per serving
13
Vegetable Paella
Looking to eat a veggie-filled meal? Look no further than this vegetable paella, which features artichokes, peas, mushrooms, and green beans. Plus, it’s made in one pot! FIBER: 14g per serving
14
Honey Garlic Shrimp Stir Fry
One of the best stir fry recipes because the sauce is SO good. Broccoli, peppers and snow peas combine with shrimp for this easy weeknight meal. FIBER: 9g per serving
15
Cannellini Bean Salad
This bean salad is a very simple summer salad and a great way to use canned white beans! FIBER: 11g per serving
16
Mango Chia Pudding
Mangos are high in fiber, so this mango chia pudding is an excellent choice for a high fiber breakfast! Mango blends with milk before stirring in the chia seeds, plus there’s extra fresh mango on top. FIBER: 13g per serving
Even more fiber-packed recipes
