Plus, tasty recipes for each of them.
You might not realize it, but fiber is an essential nutrient that plays a vital role in promoting good gut health, enhancing heart health, and boosting our immunity. When we consume an adequate amount of fiber, it helps increase the population of good bacteria in our gut, which is crucial for digestion and overall health. Furthermore, incorporating fiber-rich foods into our daily meals is not just beneficial but also pretty tasty. Below we’ll explore 28 high fiber foods that can help you increase your fiber intake, along with simple yet delightful recipes you can easily whip up at home!
28 Foods High in Fiber
The current dietary guidelines recommend that adults aim for about 25 grams of fiber per day for women and 38 grams for men, while children’s recommendations vary based on age but generally range from 19 to 25 grams. Each of the high fiber foods listed below can help you and your family meet these recommendations on a daily basis!
1. Lentils
Up first in our list of high fiber foods are lentils! There are 15.6 grams of fiber per cooked cup of lentils. Try this lentil soup recipe:
Ingredients:
– 1 cup lentils
– 4 cups vegetable broth
– 1 chopped onion
– 2 carrots, diced
– Salt and pepper to taste
Instructions:
1. Sauté onion and carrots in a pot.
2. Add lentils and broth, bring to a boil.
3. Simmer for 30 minutes until lentils are tender. Season and enjoy.
You can also check out these related lentil recipes:
2. Chia Seeds
There are 10 grams of fiber per ounce of chia seeds. Try this recipe for chia pudding:
Ingredients:
– 1/4 cup chia seeds
– 1 cup almond milk
– 1 tablespoon honey
Instructions:
1. Mix chia seeds, almond milk, and honey.
2. Refrigerate overnight until thickened. Serve cold.
Try these recipes made with chia seeds:
3. Black Beans
There are 15 grams of fiber in a cup of black beans. Try this simple recipe for black bean salad:
Ingredients:
– 1 can black beans, rinsed
– 1 diced bell pepper
– 1/4 cup corn
– Lime juice, salt, and pepper
Instructions:
1. Toss all ingredients in a bowl.
2. Chill before serving.
Check out these fiber-packed black bean recipes, too:
4. Quinoa
There are 5 grams of fiber in a cooked cup of quinoa. Try this yummy quinoa salad:
Ingredients:
– 1 cup cooked quinoa
– 1/2 cup cherry tomatoes, halved
– 1/4 cup parsley, chopped
– Olive oil, salt, and pepper
Instructions:
1. Combine all ingredients in a bowl.
2. Serve cold or at room temperature.
Check out these high fiber recipes made with quinoa next:
5. Avocado
There are 10 grams of fiber in a medium avocado. Try this easy avocado toast:
Ingredients:
– 1 slice whole-grain bread
– 1 ripe avocado
– Salt and pepper to taste
Instructions:
1. Mash avocado and spread over toasted bread.
2. Season with salt and pepper.
You might also enjoy these high fiber recipes made with avocado:
6. Oats
There are 4 grams of fiber in a cup of cooked oats. Try this easy, high fiber overnight oats recipe:
Ingredients:
– 1/2 cup rolled oats
– 1 cup almond milk
– 1 tablespoon maple syrup
– Fresh fruit for topping
Instructions:
1. Combine oats, milk, and maple syrup.
2. Refrigerate overnight and top with fruit in the morning.
Give these yummy oat recipes a try next:
7. Raspberries
There are 8 grams of fiber in a cup of raspberries. Enjoy some in this refreshing berry smoothie:
Ingredients:
– 1 cup raspberries
– 1 banana
– 1 cup spinach
– 1 cup almond milk
Instructions:
1. Blend all ingredients until smooth and creamy.
Check out these high fiber recipes that include raspberries:
- Clean Eating Raspberry Oat Bars
- Peanut Butter and Fresh Raspberries on Toast
- Cottage Cheese Breakfast Bowl
8. Brussels Sprouts
There are 4 grams of fiber in a cup of cooked Brussels sprouts. Give this easy roasted Brussels sprouts recipe a shot:
Ingredients:
– 1 pound Brussels sprouts, halved
– Olive oil
– Salt and pepper
Instructions:
1. Preheat oven to 400°F.
2. Toss Brussels with oil, salt, and pepper. Roast for 20-25 minutes.
Try this high fiber food in these recipes:
9. Peas
There are 8 grams of fiber is a single cup of peas. Try this fiber-packed pea hummus recipe:
Ingredients:
– 1 cup cooked peas
– 1 tablespoon lemon juice
– 1 tablespoon tahini
– Salt (to taste)
Instructions:
1. Blend all ingredients until smooth. Serve with veggies.
Try these recipes made with peas:
10. Whole Grain Bread
There are 2 grams of fiber in a single slice of whole grain bread. Try making a grilled cheese with it. The kids will love it too!
Ingredients:
– 2 slices whole grain bread
– 2 slices cheese
– Butter
Instructions:
1. Butter bread and layer cheese in between.
2. Grill on a pan until golden brown on both sides.
We have plenty of high fiber recipes that use whole grain bread:
11. Barley
One cup of cooked barley contains 6 grams of fiber. Give this high fiber barley vegetable stew a try:
Ingredients:
– 1 cup cooked barley
– 4 cups vegetable broth
– 1 cup mixed veggies
Instructions:
1. Combine all and simmer for 20 minutes. Enjoy warm.
Check out these barley recipes:
- Herb Barley Salad
- Pearl Barley and Vegetable Minestrone
- Barley Salad with Asparagus and Roasted Tomatoes
12. Pears
You can get 5 grams of fiber from a medium sized pear. Try pairing (pun intended) freshly sliced pear with the cheese of your choice for a sweet and savory snack.
Ingredients:
– 1 pear, sliced
– 2 oz cheese of choice
Instructions:
1. Slice pear and serve with cheese.
Try these high fiber pear recipes:
13. Almonds
Every ounce of almonds contain 3.5 grams of fiber. Enjoy some in this almond trail mix recipe:
Ingredients:
– 1/2 cup almonds
– 1/2 cup dried fruits
– 1/2 cup seeds
Instructions:
1. Mix all in a bowl and store in an airtight container.
Give these almond recipes a try:
14. Sweet Potatoes
You will get 4 grams of fiber from a single medium sweet potato. Here’s how to make perfectly baked sweet potato:
Ingredients:
– 1 sweet potato
– olive oil (to coat)
– salt and pepper
Instructions:
1. Poke some holes in the potato with a fork.
2. Rub the potato with some olive oil and sprinkle with salt.
3. Bake the sweet potato at 400°F for 45 minutes. Season and add toppings to taste (we love butter and cinnamon!).
Love sweet potatoes? We’ve got plenty of fiber-packed sweet potato recipes:
15. Broccoli
There are 5 grams of fiber in a cup of cooked broccoli. Get your fill with this yummy steamed lemon broccoli:
Ingredients:
– 1 head broccoli
– Lemon juice
– Salt
Instructions:
1. Steam broccoli for 5-7 minutes. Drizzle with lemon juice.
Try these other tasty broccoli recipes:
- 5-Ingredient Broccoli Bacon Salad
- Broccoli and Mushroom Stir-Fry
- One-Skillet Chicken and Broccoli Dinner
16. Apples
There are 4 grams of fiber in a medium apple. Serving apple slices with your favorite type of nut butter is one of the tastiest ways to enjoy this high fiber food!
Ingredients:
– 1 apple, sliced
– 2 tablespoons of nut butter
Instructions:
1. Serve apple slices with nut butter for dipping.
Try these apple recipes next time:
17. Carrots
There are 4 grams of fiber in each cup of carrots. Carrot sticks and hummus is a super healthy snack:
Ingredients:
– 2 carrots, cut into sticks
– 1/2 cup hummus
Instructions:
1. Serve carrot sticks with hummus for dipping.
You might also like to try these high-fiber carrot recipes:
18. Coconut
You can get 7 grams of fiber from 1 cup of shredded coconut. Try this easy recipe for a coconut chia bowl:
Ingredients:
– 1/4 cup chia seeds
– 1 cup coconut milk
– Toppings of choice (fruit, nuts)
Instructions:
1. Mix chia seeds and coconut milk. Refrigerate overnight and top.
Try these yummy fiber-packed coconut recipes:
19. Spinach
You can get 4 grams of fiber in one cup of cooked spinach. You can also try this salad made with fresh spinach:
Ingredients:
– 2 cups spinach
– 1/2 cup cherry tomatoes
– Olive oil and vinegar dressing
Instructions:
1. Toss ingredients in a bowl and serve fresh.
Give these other spinach recipes a try too:
20. Flaxseed
There are almost 3 grams of fiber in one tablespoon of flaxseed! Toss them into this smoothie for a super simple high-fiber snack:
Ingredients:
– 1 banana
– 1 cup almond milk
– 1 tablespoon flaxseeds
Instructions:
1. Blend all until smooth; enjoy chilled.
Check out these other flaxseed recipe ideas, as well:
- Flax and Apple Raisin Oatmeal
- Wild Blueberry, Mint, and Flax Seed Smoothie
- Coconut Mango Chia Pudding Cups
21. Cauliflower
There are 3 grams of fiber per cup of cooked cauliflower. Here’s an easy recipe for low-carb cauliflower rice:
Ingredients:
– 1 head cauliflower
Instructions:
1. Pulse cauliflower in a food processor until rice-sized. Steam and serve.
Try these healthy cauliflower recipes next:
22. Artichokes
One medium artichoke contains 10 grams of fiber. We love enjoying this fiber-packed veggie steamed with a little bit of olive oil:
Ingredients:
– 2 artichokes
– Olive oil
Instructions:
1. Steam artichokes for 30 to 40 minutes until tender. Serve with olive oil.
Check out these other artichoke recipes too:
- Creamy Spinach and Artichoke Dip
- Best Ever Spinach and Artichoke Stuffed Chicken
- Spinach and Artichoke Breakfast Sandwich
23. Kidney Beans
There are 13 grams of fiber in just one cup of cooked kidney beans! An easy and delicious way to eat them is in some chili:
Ingredients:
– 1 can kidney beans, rinsed
– 1 can diced tomatoes
– Chili powder to taste
Instructions:
1. Mix all in a saucepan and simmer for 20 minutes.
Try these healthy kidney bean recipes for even more fiber:
24. Figs
You can get 5 grams of fiber from 3 figs. Enjoy them on their own or pair them with some peanut butter for a sweet treat:
Ingredients:
– 3 fresh figs
– 1 tablespoon of peanut butter
Instructions:
1. Serve figs fresh as a snack.
Here are some more high fiber recipe ideas that contain figs:
- Balsamic Fig Chicken Breasts
- Grilled Figs on Yogurt and Balsamic Glaze
- Fig, Grape, and Spinach Salad
25. Pistachios
There are 3 grams of fiber per one ounce of pistachios. These are a super easy snack but you can make a tasty yogurt parfait with them too:
Ingredients:
– 1 cup yogurt
– 1/4 cup pistachios
– 1/2 cup berries
Instructions:
1. Layer yogurt, berries, and pistachios in a bowl.
Want more pistachio recipes? Try these out:
- Cherry Pistachio Overnight Oats
- Spinach Rolls with Ricotta and Pistachios
- Pistachio Crusted Baked White Fish Fillet
26. Green Bell Peppers
Each green bell pepper contains 2 grams of fiber (while also remaining super low carb!) Try these healthy stuffed green peppers:
Ingredients:
– 2 green peppers, halved
– 1 cup cooked rice
– 1/2 cup black beans
You can also add in any meat and spices of your choosing!
Instructions:
1. Mix rice and beans. Stuff into peppers, bake at 350°F for 20 minutes.
Try these high fiber pepper recipes, too:
- Stuffed Bell Peppers with Mexican Rice
- Skinny Philly Cheesesteak Bell Pepper Boats
- Skinny Bell Pepper Pizza Boats
27. Pumpkin Seeds
A single ounce of pumpkin seeds offers 5 grams of fiber. They’re a great snack on their own however they’re even better in a trail mix. Try this simple recipe:
Ingredients:
– 1/2 cup pumpkin seeds
– 1/4 cup dried fruit
– 1/4 cup nuts
Instructions:
1. Mix all ingredients and store for snacking.
Here are some more great ways to get pumpkin seeds into your diet:
28. Potatoes
Last (but certainly not least) on our list of high fiber foods are potatoes! A medium potato contains 3 grams of fiber. There are plenty of delicious ways to enjoy this ingredient, but we love a classic mashed potato recipe:
Ingredients:
– 2 potatoes, peeled and diced
– Salt, pepper, and butter to taste
Instructions:
1. Boil potatoes until soft, mash with butter, salt, and pepper.
We have so many high fiber potato recipes to choose from. Try these recipes next:
Incorporating these fiber-rich foods into my daily eating plan has transformed the way I think about meals. I love whipping up quick salads, hearty soups, or snacking on fresh fruits and nuts while at my desk, creating recipes and writing. Keeping a varied diet with these fiber-rich ingredients helps me feel satisfied.
I hope this guide inspires you to explore new recipes and make healthier choices that are not only beneficial for your body but also delicious!
Happy cooking!
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