Welcome to our list of high fiber foods with meal ideas and tips on how to implement more fiber into your diet.
We’ve included our most popular fiber-rich meals (with 5-star ratings) so you can enjoy easy and family-friendly recipes.
Why you will love these high fiber foods
When Louise and I started adding more plant-based meals to our diet back in 2018, we had no idea what a fiber-rich diet even meant.
Coming from a lifestyle heavy in animal products, we figured it out quickly.
I won’t go into graphic detail, but let’s just say fiber made a noticeable difference for our digestion 😅.
Once we started incorporating oatmeal, quinoa salads, recipes with beans, and lentil recipes into our meal routine, we felt different.
Our skin started to clear up, Louise reported more stable mood. Not instantly, but fast enough to make us pay attention.
Now, I’m all about balance. If fiber-rich foods are new for you, ease into it.
Start with one high-fiber meal a day and see how your body reacts. And remember to always check in with your doctor before making big shifts to your diet.
So what’s the deal with fiber, anyway?
According to the USDA, high-fiber foods are those with at least 5 grams of fiber per serving, or 20% of your daily needs.
Fiber is a type of carbohydrate your body can’t digest. And that’s exactly what makes it so powerful. In our experience, eating more fiber helped us:
- Stay full longer (huge for managing afternoon cravings).
- Keep blood sugar steady throughout the day (fewer afternoon slumps).
- Get things moving regularly (you know what I mean).
- Better looking skin (we also increased our water intake significantly).
It’s not glamorous, but it works—and once you feel the difference, it’s hard to go back 😋.
1. Brown Rice Salad
First recipe on this roundup is my Mom’s Italian rice salad with fiber-rich brown rice, vegetables, chickpeas, and a tangy vinaigrette.
2. Lentil Pasta
I cook small ditalini pasta with brown lentils and cherry tomatoes for a protein-packed and fiber-rich meal. All in one pot and so easy to make.
3. Broccoli Soup
My vegetarian broccoli soup uses broccoli and cannellini beans for a satiating soup recipe. I like serving it with Italian burrata cheese for a little extra protein.
4. Red Lentil Soup
This one-pot meal is a comforting soup with split red lentils (they offer an excellent source of fiber and they cook in no time!).
5. Marry Me Chickpeas
Although we are deep-diving into high fiber foods, we can still have indulgent meals, right? If you agree, you must try this fantastic chickpea recipe with cream and spinach 😋.
6. Broccoli Salad
This bacon-free broccoli salad offers extra fiber from foods like sun-dried tomatoes, seeds, nuts, and cranberries.
7. Lentil Curry
Our 5-star fan favorite, this creamy, flavorful curry made with lentils provides a hearty fiber boost. Serve with brown rice or wholegrain naan bread.
8. Quinoa Chickpea Salad with feta
Salad with fiber and flavor is no problem with this 20-minute meal. We mix protein-packed quinoa and cooked chickpeas for a fiber-rich lunch idea.
9. Mujadara
With 19 grams of dietary fiber per small serving, this Middle Eastern dish with lentils, rice, and caramelized onions is a fiber-favorite!
10. Stuffed Peppers with Rice
These Mediterranean bell peppers are stuffed with rice and vegetables and offers a fiber-filled main course.
11. Lentil Fritters
These protein-rich crispy fritters are made with brown lentils, and perfect as a snack or main dish. They also offer healthy doses of potassium and magnesium, YAY!
12. Black Bean Salad
This Mexican-inspired salad offers black beans, corn, roasted sweet potatoes and a tangy cilantro lime dressing.
13. Feta black bean burger
Amp up your fiber intake with our black bean burger and serve it with avocado spread and chipotle sauce. Louise loves this in a burger bowl, while I eat it with a brioche bun 😛.
20 grams of dietary fiber per small portion; this Moroccan tagine is a perfect way to try a fiber-rich meal.
15. Lentil Stew
A cozy one-pot meal combining fiber-rich foods such as green lentils, mushrooms, and butternut squash.
16. Mung Bean Soup
One of my favorite soups with curry, potatoes, and a serving of quick-pickled cabbage.
Our one-pot lentil soup is packed with seasonal vegetables. The fiber contant per serving is a whopping 23 grams per small portion.
18. Lentil Bolognese
This reader-favorite recipe is a rich and hearty sauce made with lentils, and it’s perfect over pasta. Italian vibes and loads of fiber – check ✅.
19. Split Pea Soup
A classic soup (but ham-free) is made with split peas, offering a creamy and fiber-rich meal.
20. Chana masala
Chana masala is such a flavorful Indian dish made with chickpeas and spices. I love serving it with marinated kale and rice.
21. White Bean Aglio e Olio
My twist on the classic pasta dish “aglio e olio”, here I incorporate white beans for added fiber.
22. Eggplant parmigiana
A simple and comforting casserole dish with 3 eggplant and plenty of dietary fiber.
Pasta salads can be full of fiber and healthy carbs. Try our white bean creamy pasta salad for crowd-pleasing side dish.
Louise’s favorite tofu dish is a quick stir fry with leafy greens and mushrooms. Serve with brown rice or wholegrain noodles for extra fiber.
This veggie lasagna offer smore fiber than your usual lasagna. Get satiated with this wholesome recipe, the perfect meat-free option for vegetarians and omnivores alike.
If you tried these high fiber foods or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!
Misspelled my name
Do you have a book to buy with your recipes? I love your recipes; quick, easy and so delicious
Hi Saundra, oh you are very kind. We don’t have a cookbook yet, but when we do, our email subscribers will be the first to know. Feel free to sign up for our list here: https://theplantbasedschool.com/subscribe/
Have a wonderful rest of your week! Kindest,
Louise
Gee, these all look absolutely delicious. I can’t wait to try some.