Looking to sneak more fiber into your diet? Take a list of over ten of our most popular high fiber recipes to make it easy! We’ve got you covered with main courses, snacks, and desserts to help you reach your fiber goals with ease.
What Is Fiber, Anyway?
Fiber is a type of carbohydrate found in plant-based foods that your body can’t fully digest. Unlike other carbs, fiber passes through your digestive system mostly intact, helping to regulate digestion, keep you feeling full, and support a healthy gut.
There are two main types of fiber:
- Soluble fiber: dissolves in water and helps lower cholesterol and blood sugar
- Insoluble fiber, which adds bulk to your stool and promotes regularity.
Both types are important and found in many of the same whole foods, which we include in our high fiber recipes!
How Much Fiber Do I Need a Day?
The amount of fiber you need each day will vary depending on factors like age and gender. However, the general daily fiber recommendation is:
- Women: 25 grams per day
- Men: 38 grams per day
Most people fall well below these amounts, which can lead to sluggish digestion, increased cravings, and even blood sugar imbalances. That’s why adding high-fiber recipes like the ones in this roundup can make a big difference in your overall wellness.
What Foods are Highest in Fiber?
The most fiber-rich foods are whole, plant-based options such as:
- Legumes: Beans, lentils, chickpeas, and split peas
- Whole Grains: Oats, quinoa, brown rice, and whole wheat products
- Fruits: Apples, pears, raspberries, bananas, and avocados
- Vegetables: Broccoli, carrots, sweet potatoes, and leafy greens
- Nuts & Seeds: Chia seeds, flaxseeds, almonds, and sunflower seeds
10+ High Fiber Recipes
One-Pot Moroccan Chickpea Stew Recipe (Vegetarian)
This hearty and flavorful Moroccan-inspired stew is loaded with veggies, warming spices, and fiber-rich chickpeas. With 13.2 grams of fiber per serving, it's a cozy and nutritious meatless meal you'll want on repeat.
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Clean Eating Brownie Batter Hummus
Indulge your sweet tooth the healthy way with this rich and fudgy brownie batter hummus. Made with chickpeas and cocoa, each serving packs 8 grams of fiber. Perfect for dipping fruit or enjoying by the spoonful!
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BBQ Stuffed Chicken Sweet Potatoes
BBQ chicken stuffed sweet potatoes topped with coleslaw are sweet, savory, and tangy for a nutritious comfort food you can feel good about! You can feel even better about them with 11.4 grams of fiber too!
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Easy Mediterranean Bean Salad Recipe
A refreshing mix of three types of beans, crisp veggies, and a zesty vinaigrette makes this salad a fiber-filled go-to. One serving contains 9.3 grams of fiber, making it perfect to serve as a side or light lunch.
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Chocolate Chip Cookie Protein Cake
Get your fiber and your dessert fix with this soft and gooey protein cake that tastes like a chocolate chip cookie. Each serving boasts 10 grams of fiber and plenty of protein to keep you full.
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Instant Pot Ham and Bean Soup
This hearty soup is a fiber powerhouse with 36.7 grams per serving! Packed with beans, veggies, and savory ham, it’s a filling, wholesome meal made easy in the Instant Pot.
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Healthy Mexican Lasagna Recipe
Layered with beans, veggies, and flavorful Mexican spices, this clean eating twist on lasagna offers 8 grams of fiber per serving for a comforting and nourishing weeknight dinner.
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Gingerbread Bites (No-Bake)
Spiced with cinnamon and molasses, these no-bake gingerbread energy bites are a festive snack with staying power. Just three bites deliver a whopping 9.6 grams of fiber!
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Best Split Pea Soup Recipe with Ham
This creamy, savory split pea soup is as filling as it is nutritious. With 19.1 grams of fiber per bowl, it’s a fantastic option for a cozy lunch or dinner that supports gut health and digestion.
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Apple Cereal
Skip the processed cereals and opt for this wholesome, homemade apple cereal instead. It’s crunchy, naturally sweet, and provides 8.2 grams of fiber per serving to power up your morning!
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Protein Chocolate Peppermint Cake Recipe
Combining rich chocolate flavor with a hint of peppermint, this festive protein cake delivers 13.7 grams of fiber and feels like a holiday treat you can feel good about eating anytime. You'll make it all year long!
Pumpkin Protein Cake
Cozy up with this soft, spiced pumpkin protein cake that serves up 13.6 grams of fiber per slice. It’s a fall favorite that’s as nourishing as it is delicious. Bonus: It's a single serving treat!
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Ground Beef Enchilada Casserole Recipe
This hearty, family-friendly casserole is packed with ground beef, beans, and layers of flavor. With 11 grams of fiber per serving, it's a filling dinner that doesn’t skimp on nutrition.
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Breakfast Banana Split Recipe
Layer banana, yogurt, berries, nut butter, and granola in this healthy breakfast banana split for a quick and easy breakfast that’s flavorful and fun to eat!
