25+ High Fiber Meals for Better Digestion

Most people think about protein when it comes to staying full, but the truth Louise and I keep coming back to is this: high fiber recipes are what actually keeps things moving.

When you don’t get enough fiber, your digestion slows down. That’s when you start to feel sluggish, heavy, and yes – constipated.

For more gut-friendly recipes, try our high protein vegetarian meals and best lentil recipes.

But when you add more fiber-rich foods like legumes, quinoa, couscous, leafy greens, your bathroom routine can get a whole lot easier.

Think of fiber like the broom for your gut. It sweeps things along, adds bulk so you’re not straining, and helps you feel lighter and more comfortable.

We picked these recipes because they are:

• Built on fiber-rich staples like beans, lentils, whole grains, veggies, fruits, and seeds.
• Filling and satisfying, so you won’t be hungry an hour later.
• Easy and practical: the kinds of meals Louise and I actually cook at home.
• Comforting and colorful, proving fiber isn’t bland “health food.”
• Seasonal and varied, from fresh easy salads to cozy soups and fall bakes.

High Fiber Salads

Greek Lentil Salad

Louise and I make this on repeat when we want something that fills us up without making us sluggish. Canned or cooked brown lentils bring that steady, grounding fiber our guts always thank us for.

Chickpea Cucumber Salad

On rushed days, this is our lunch. Well-cooked chickpeas keep us satisfied, and the cucumber makes it feel fresh and light without the post-lunch crash.

Tabbouleh with Lentils

We started adding lentils to tabbouleh when we wanted it to feel more like a protein-rich meal. It’s bright, herby, and a sneaky way to get more fiber in.

Three Bean Salad

Louise says this this one feels like summer potlucks from her childhood. Beans are nature’s bathroom helper, and here you get three of them in one colorful bowl.

Tahini Salad

Creamy tahini dressing makes fiber-rich chickpeas and veggies something we actually crave. We love this one with warm pita on the side.

Chickpea Apple Salad with Greek Yogurt

Crunchy apples, canned or cooked chickpeas, and a light yogurt dressing make a sweet-savory combo that’s full of fiber. We reach for this when we need something fresh and filling.

Soups & Stews

Red Lentil Curry
This is our weeknight lifesaver. Red lentils turn creamy fast, but behind the comfort they’re also giving our digestion a little nudge.

Black bean soup

Every time we make this, Nico is reminded of his Nonna Lidia’s home-cooking. Cooked black beans make it cozy and creamy while quietly helping us stay regular.

Vegetarian chili

This is one of those bowls that feels hearty but leaves us light. With kidney beans, black beans, and veggies, it’s packed with fiber – and it’s easy enough for a weeknight dinner.

Lentil vegetable soup
Spiced, warming, and easy. This one always makes us feel cared for, and the lentils keep our guts working as they should. Use spinach and kale for the leafy green addition.

Butternut Squash Soup
Smooth and velvety, this carrot butternut squash soup is a fall favorite. Squash adds gentle fiber that helps digestion along without being heavy.

Easy Fiber-rich pastas

Pasta e Fagioli (Bean Pasta Soup)
Nico grew up with this comforting and Mediterranean Diet recipe. It’s simple, humble food that always works. Beans and pasta together mean comfort and better digestion in one pot.

One-Pot Lentil Pasta
This fiber-rich pasta came out of a busy night, and now it’s a staple. The lentils cook right in the sauce, adding the fiber you need without any extra steps.

Broccoli Parmesan Pasta
Louise loves this one when she wants something cozy but balanced. Broccoli sneaks in fiber, and together with pasta it feels satisfying and still kind to our stomachs.

Tuscan Orzo Pasta with Kale
Kale softens into creamy orzo, which somehow makes eating greens feel indulgent. It’s hearty, but we never feel weighed down after.

Mushroom Ragu
We cook this slow and rich, and the lentils and mushrooms make it deeply satisfying. It’s a comforting and easy pasta recipe that also keeps our digestion steady.

High-Fiber Breakfasts

• Bircher Muesli with Apple

• High-Protein Banana Bread

• Oil-Free Granola Recipe

• Tofu Scramble

• Avocado Toast with Seeds

Breakfast

Bircher Muesli

Breakfast

Protein Banana Bread (Oil-Free)

Tofu

Tofu Scramble

Breakfast

Granola recipe (Oil-Free)

High-Fiber Fall Desserts

Egg-Free Apple Cake

Our readers love this Italian apple cake when apples are in season. It tastes like dessert, but the apples bring natural fiber that keeps our digestion happy.

Sweet Potato Bread

This loaf feels like comfort food, but it’s built on sweet potatoes and walnuts – gentle fiber that helps us feel steady and regular.

Healthy Apple Crumble
Warm, sweet, and crunchy. The oats and apples together bring plenty of fiber, making this a dessert that helps our gut as much as our sweet tooth.

Pumpkin Chocolate Muffins
Pumpkin purée sneaks in fiber that keeps digestion smooth. Paired with chocolate, these muffins feel indulgent but leave us feeling light and satisfied.

More Gut-friendly recipes

• 40 High protein vegetarian meals
• 30 Lentil recipes to try
• Easy chickpea recipes
• 30 Recipes with beans

NOTE: Louise and I aren’t medical professionals – just home cooks sharing recipes that work for us. If you have specific health needs or concerns, talk to your doctor or a registered dietitian before making changes to your diet.

High-fiber eating doesn’t mean boring food; it means meals that truly work for your body.

These recipes are flavorful, energizing, and naturally packed with the fiber you need to stay full (without the crash). Keep them on rotation for balanced weeks where every meal feels satisfying.