When it comes to healthy eating, most people have been going all in on one thing: protein. But one crucial nutrient is often overlooked: fiber. In fact, only 5% of Americans meet their daily recommended intake. That’s why we’ve put together a collection of high-fiber recipes to help you easily boost your intake while adding variety and flavor to your meals.
Women should aim for 25 grams of fiber per day, and men need 38 grams. Eating more fiber supports digestive health and may reduce the risk of heart disease, high cholesterol, obesity, type 2 diabetes, and certain types of cancer. To help us understand how to fill the fiber gap, we spoke with Edie Horstman, a certified Integrative Nutrition Health Coach. Keep reading for 11 high-fiber recipes and practical tips you can start cooking tonight.
The Value of a High Fiber Diet
According to Horstman, dietary fiber is essential for several reasons. As it moves through the digestive system, fiber helps sweep out toxins, fuels the cells that line the gut, and supports the colon’s immune function. It also plays a key role in keeping you feeling full and satisfied.
“Out of all the major nutrients, fiber is often overlooked,” Horstman explains. “On average, American adults consume only 10–15 grams per day, while our ancestors ate closer to 100 grams. With the rise of processed foods, added sugars, and our collective obsession with protein, fiber intake has taken a serious back seat.”
So what should we be eating instead? Horstman notes that most people don’t realize fiber is actually a type of carbohydrate, but unlike others, it isn’t easily digested or absorbed. “The best sources of fiber are vegetables, legumes, seeds, and whole grains,” she says. “Some of my favorites are artichokes, black beans, avocado, chia seeds, and flaxseed.”
The Many Health Benefits of Fiber
You may already know that fiber supports healthy digestion and prevents constipation, but Horstman reminds us it also plays a key role in managing blood sugar. “Keeping blood sugar in check is essential for both short-term and long-term health,” she says. “Eating foods rich in fiber helps us stay fuller for longer, supporting steady energy and satiation.” And if that isn’t reason enough to load up on fiber, Horstman adds that it’s linked to a lower risk of chronic disease—including heart disease, type 2 diabetes, and colon cancer. As she puts it, “Fiber is small but mighty.”
10 High-Fiber Foods to Add to Your Diet
- Avocados
- Raspberries
- Artichokes
- Brussels sprouts
- Lentils
- Chickpeas
- Oats
- Popcorn
- Chia seeds
- Dark chocolate
11 High-Fiber Recipes With 5+ Grams of Fiber Per Serving
Now that you know what fiber does and why it’s crucial to our health, scroll on for 11 high-fiber recipes to start adding more to your diet, stat!
Creamy Pumpkin Overnight Oats
Creamy, cozy, and just sweet enough, these pumpkin overnight oats blend rolled oats, chia seeds, and pumpkin purée for a fall-inspired breakfast that packs around 10–12 grams of fiber per serving.
Shaved Brussels Sprout Salad with Lemon Vinaigrette
Fiber aside—I’m obsessed with this salad. It’s unlike any other: crisp Brussels sprouts tossed with bright citrus and crunchy nuts make for a nutrient-dense, deeply satisfying dish. With 4–6 grams of fiber per serving, it’s an easy and delicious way to boost your daily intake.
Salmon Salad with Citrus & Avocado
This vibrant salad combines broiled salmon with creamy avocado, peppery arugula, and citrus fruits, and a to-die-for zesty orange-ginger dressing. With about 6–7 grams of fiber per serving from the avocado, arugula, and citrus, it’s a refreshing, nutrient-packed meal ready in under 30 minutes.
Grapefruit and Avocado Salad with Golden Beets, Feta, & Crispy Chickpeas
Bright grapefruit pairs with creamy avocado and fresh greens in this simple yet sophisticated salad, offering approximately 6–7 grams of fiber and a burst of sunny flavor.
Raspberry Chia Yogurt Pudding
This creamy, lightly sweet pudding feels like dessert but nourishes like breakfast. Thanks to raspberries and chia seeds, you’ll get around 8–10 grams of fiber in every spoonful.
Raspberry Cocoa Energy Balls
When you need a high-fiber recipe perfect for grab-and-go moments, rolled oats, nut butter, and seeds come together in these snackable bites that satisfy your sweet tooth while delivering approximately 5–7 grams of fiber.
Sunday Night Avocado Toast
A weekend classic made wholesome—creamy avocado on hearty whole-grain bread (with your favorite toppings) provides around 6–8 grams of fiber for an easy, feel-good meal.
Raw Carrot Salad with Dates, Walnuts, and Aleppo
Sweet dates and earthy walnuts elevate shredded carrots into a colorful, satisfying side dish that offers 6–8 grams of fiber and a refreshing crunch.
Artichoke & Pea Crostini
Whole-grain crostini topped with seasonal veggies strike the perfect balance between indulgence and simplicity, providing roughly 4–6 grams of fiber per serving.
Banana-Cashew Baked Oatmeal
Baked oatmeal is the perfect way to start your day, providing a generous amount of fiber. Warm, comforting, and lightly nutty, this baked oatmeal combines oats, bananas, and cashews for a make-ahead breakfast that provides around 8–10 grams of fiber, keeping you full until lunchtime.
Coconut Curry Red Lentil Soup
This creamy, aromatic lentil soup delivers the ultimate comfort-in-a-bowl experience—rich in flavor and offering about 12–15 grams of fiber per serving from hearty lentils and vegetables.
