15 high fiber recipes

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Fiber is another nutrient that everyone can stand to get more of in their diet. The National Institutes of Health (NIH) states that only 5% of the US population gets enough fiber each day. Fiber is not only useful for digestion, but it also plays a role in heart health, blood sugar control and a healthy weight.

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

Adding one of these recipes to your routine can help you reach your daily goals and stay healthy. Here are our top 15 picks for high-fiber recipes you’ll want to make more often.

Breakfast

Starting your day with fiber ensures you’ll meet your daily recommendations. These breakfast recipes pack a fiber punch.

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

This green smoothie recipe proves that you can get a high dose of fiber in less than five minutes. With lots of fruit, like kiwi, bananas and mango, as well as spinach and hemp seeds, this drink is packed with fiber and vitamin C. It’s also filling and tastes great without any added sugar!

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

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

Lunch

If you missed fiber at breakfast, add it to your lunch with these simple recipes.

A half cup of chickpeas is an excellent source of fiber and plant-based protein, and is the base of this easy no-cook salad. Combine the flavors of the Mediterranean in this delicious salad with peas, cucumbers, olives, onions, feta, tomatoes and more.

Change up your lunch routine with these salmon-infused avocados. Avocado serves as the base for this easy lunch, and just one third of this delicious fruit contains 11% of your daily fiber. Not to mention that it is the only fruit that contains monounsaturated fats, which are good for the heart and appetite suppressants.

This vegetable salad contains two high-fiber ingredients – beets and lentils. Beets are a powerful root vegetable that has been shown to lower cholesterol levels. Lentils are full of plant-based protein and fiber, making them a healthy substitute for animal protein.

This salad contains many plant-based ingredients that are full of fiber, such as cucumbers, blueberries and grapes. Topped with pistachios for protein and texture. Not only is this salad different in taste and texture, but it is also colorful and healthy.

Switch up your traditional diet with broccoli, a popular fiber-rich veggie. Eating broccoli is associated with regular bowel movements and bowel movements, but some people find that broccoli makes them gassy. Cooking broccoli can help reduce those symptoms.

Dinner

Dinner should always be a balanced meal with plenty of fiber. Here are some of our favorite healthy dinners.

Add fiber to a pasta night with cauliflower and broccoli, two cruciferous veggies that are full of fiber to keep you regular. Since pasta is a starchy carb, combining it with fiber helps control blood sugar and keep you fuller for longer.

Chili is one of those comfort foods that is easy to make and full of fiber, 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 is nothing better than a simple and delicious dinner. This recipe includes asparagus and Brussels sprouts for a good dose of fiber, as well as white fish for protein and healthy fats.

This harvest bowl is the ultimate collection of fiber-rich autumn ingredients – apples, potatoes and Brussels sprouts. It’s a healthy and satisfying lunch or dinner recipe that packs a fiber punch.

Snacks

Snacks are a great way to get plenty of nutrients between meals, including fiber. These snacks include high-fiber ingredients, such as healthy fruits and seeds.

This delicious fruit-filled dole whip recipe is packed with fiber-rich ingredients like grapes, mangoes, pineapples and bananas. It’s delicious and refreshing on a hot summer day.

Although they are called «cookies,» this healthy snack contains good-for-you ingredients, such as seeds, bananas, and oats.

Apples are bursting with fiber and juicy goodness. Served with peanut butter and granola, these apple «sandwiches» are delicious and nutritious.