Fiber is one nutrient everyone could stand to get a little more of in their diet. The National Institutes of Health (NIH) states that only 5% of the U.S. population gets enough fiber daily. Not only is fiber helpful for digestion, but it also plays a role in heart health, blood sugar control and healthy weight.
Not to mention that eating more fiber can and should be delicious, especially with these high-fiber recipes. Every below recipe features fiber-rich foods, like oats, beans, cruciferous vegetables and fruit.
Adding even one of these recipes to your routine can help you meet your daily fiber goals and live healthier. Here are our top 15 picks for high-fiber recipes that you’re going to want to make again and again.
Breakfast
Starting your day with fiber ensures you’ll meet the daily recommendations. These breakfast recipes pack a fiber punch.
Joy Bauer
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Oats contain beta-glucan, a fiber that is known for reducing cholesterol levels. In addition to oats, this recipe has bananas, which are rich in prebiotic fibers that feed the good bacteria in the gut. It also has chia seeds for healthy fats and another dose of fiber.
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This vibrant green smoothie recipe proves you can get a heaping dose of fiber in less than five minutes. With plenty 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 sweet without any added sugar!
Joy Bauer
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One medium sweet potato has 15% of your daily value of fiber. Eating sweet potatoes for breakfast is a great way to start your day on a high-fiber note. This parfait mixes sweet potatoes with yogurt for a hearty, high-protein breakfast that will keep you full for hours.
Maya Visnyei
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Two tablespoons of chia seeds have a whopping 10 grams of fiber, 35% of the daily value. This coconut chia pudding tastes like a dessert for breakfast, and it’s low in added sugar and high in protein. This recipe also makes a perfect mid-afternoon snack to fight off sugar cravings.
Lunch
If you missed fiber at breakfast, add it to your lunch plate with these simple recipes.
Tyler Essary / TODAY
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A half-cup serving of chickpeas is an excellent source of fiber and plant-based protein, and it’s the base for this simple no-cook salad. Bring together the flavors of the Mediterranean in this delicious salad with chickpeas, cucumbers, olive, onions, feta, tomatoes and more.
TODAY
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Change up your lunchtime routine with these salmon-stuffed avocados. Avocados serve as the base for this simple lunch, and just a third of this creamy fruit has 11% of your daily fiber. Not to mention that it’s the only fruit with monounsaturated fat, which is beneficial to the heart and factors into appetite control.
Samantha Okazaki / TODAY
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This vegetarian salad has two high-fiber ingredients — beets and lentils. Beets are a powerful root veggie that have been shown to lower cholesterol levels. Lentils are packed with plant-based protein and fiber, making them a healthy substitute for animal proteins.
giadzy
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This salad is rich in plant-based ingredients that are full of fiber, like cucumbers, blueberries and grapes. It’s topped with pistachios for protein and texture. Not only is this salad varying in flavors and textures, but it’s also colorful and healthy.
Nathan Congleton / TODAY
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Switch up your traditional slaw with broccoli, a popular fiber-rich veggie. Eating broccoli is linked to bowel regularity and gut diversity, but some people find that broccoli makes them gassy. Cooking the broccoli may help ease those symptoms.
Dinner
Dinner should always be a well-balanced meal with plenty of fiber-packed ingredients. Here are some of our favorite healthy dinners.
Ed Anderson
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Amp up the fiber on pasta night with cauliflower and broccoli, two cruciferous veggies that are packed with fiber to keep you regular. Since pasta is a starchy carb, pairing it with fiber helps regulate blood sugar and keep you fuller longer.
Courtesy Matt Armendariz
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Chili is one of those comforting meals that's easy to make and full of high-fiber, plant-based ingredients. This vegetarian version focuses on sweet potatoes, black beans and quinoa for a protein-rich bowl that will leave you feeling full and satisfied.
Courtesy of Francesca Cocchi
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There’s nothing better than a simple and flavorful sheet-pan dinner. This recipe includes asparagus and Brussels sprouts for a heaping dose of fiber, as well as lean white fish for protein and healthy fats.
Courtesy Joy Bauer
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This harvest bowl is the ultimate collection of fiber-rich fall ingredients — apples, sweet 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 more nutrients in between meals, including fiber. These snacks embrace fiber-rich ingredients, like healthy fruits and seeds.
Courtesy Dole
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This gorgeous fruit-filled dole whip recipe is packed with fibrous ingredients, like grapes, mango, pineapple and bananas. It’s sweet and refreshing on a hot summer day.
Nathan Congleton / TODAY
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Apples are bursting with fiber and juicy deliciousness. Served with peanut butter and granola, these apple “sandwiches” deliver on sweetness and nutrition.
