When it comes to healthy eating, most people have been focused on one thing: protein. However, an important nutrient called fiber is often overlooked. In fact, only 5% of Americans meet the recommended daily intake. That’s why we’ve put together a collection of high-fiber recipes that make it easy to increase your fiber intake while adding variety and flavor to your meals.
Women should aim for 25 grams. dietary fiber per daymen need 38 grams. Eating more fiber may help maintain digestive health and reduce your risk of heart disease, high cholesterol, obesity, type 2 diabetes, and certain types of cancer. To understand how to close the fiber gap, we spoke to Edie Horstman, a certified integrative nutrition health coach. Keep reading for 11 fiber-rich recipes and practical tips to start cooking tonight.
The value of a high fiber diet
According to Horstmann, dietary fiber is essential for several reasons. Dietary fiber sweeps out toxins as it passes through the digestive system, provides energy to the cells lining the intestines, and supports immune function in the colon. It also plays an important role in keeping you feeling full and satisfied.
“Of all the key nutrients, fiber is often overlooked,” Horstmann explains. “On average, American adults consume only 10 to 15 grams per day, while our ancestors ate closer to 100 grams. With the rise of processed foods, added sugar, and our collective obsession with protein, fiber intake has taken a serious backseat.”
So what should you eat instead? Horstmann points out that most people don’t realize that fiber is actually a type of carbohydrate, but unlike other fibers, it’s not easily digested or absorbed. “The best sources of dietary fiber are vegetables, legumes, seeds, and whole grains,” she says. “My favorites are artichokes, black beans, avocado, chia seeds, and flaxseeds.”
Many health benefits of dietary fiber
You may already know that fiber supports healthy digestion and prevents constipation, but Horstmann reminds us that fiber also plays an important role in managing blood sugar levels. “Keeping blood sugar levels in check is essential for both short- and long-term health,” she says. “Eating fiber-rich foods keeps you full for longer, giving you consistent energy and a feeling of fullness.”And even if that’s not a good reason to eat more fiber, Horstmann adds, fiber is associated with a lower risk of chronic diseases such as heart disease, type 2 diabetes, and colon cancer. In her words, “The fibers are small but mighty.”
10 high fiber foods to add to your diet
- avocado
- raspberry
- artichoke
- Brussels sprouts
- lentils
- chickpeas
- oats
- Popcorn
- chia seeds
- dark chocolate
11 high-fiber recipes with more than 5 grams of fiber per serving
Now that you know the role of fiber and why it’s important for our health, start adding more fiber to your diet by scrolling through 11 fiber-rich recipes.
creamy pumpkin overnight oats
Creamy, comforting, and just the right amount of sweet, these Pumpkin Overnight Oats are a blend of rolled oats, chia seeds, and pumpkin puree, and are the perfect fall-inspired breakfast with about 10-12 grams of fiber per serving.
Shaved Brussels Sprout Salad with Lemon Vinaigrette
Fiber aside, I’m obsessed with this salad. Different from others. Crispy Brussels sprouts tossed with bright citrus and crunchy nuts create a nourishing and deeply satisfying dish. Containing 4-6 grams of fiber per serving, it’s an easy and delicious way to increase your daily intake.
Salmon salad with citrus and avocado
This vibrant salad combines grilled salmon with creamy avocado, zesty arugula, citrus fruits, and a tangy orange-ginger dressing. With about 6 to 7 grams of fiber per serving from avocado, arugula, and citrus fruits, it’s a refreshing and nutritious meal that’s ready in under 30 minutes.
Grapefruit and avocado salad with golden beets, feta and crispy chickpeas
Bright grapefruit is combined with creamy avocado and fresh vegetables in this simple yet sophisticated salad, packed with about 6-7 grams of fiber and plenty of sunny flavor.
raspberry chia yogurt pudding
This creamy, slightly sweet pudding feels like a dessert, but is as nourishing as a breakfast. Thanks to the raspberries and chia seeds, you’ll get about 8 to 10 grams of fiber per spoonful.
raspberry cocoa energy ball
If you want a high-fiber recipe that’s perfect for grab-and-go, snack treats that combine rolled oats, nut butter, and seeds will satisfy your sweet tooth while delivering about 5 to 7 grams of fiber.
Sunday night avocado toast
A healthy weekend staple. Creamy avocado on hearty whole grain bread (with your favorite toppings) makes for an easy, feel-good meal with about 6-8 grams of fiber.
Raw dates, walnuts and Aleppo carrot salad
Sweet dates and earthy walnuts make shredded carrots a colorful and satisfying side dish, offering 6 to 8 grams of fiber and a refreshing crunch.
artichoke and pea crostini
Whole-grain crostini topped with seasonal vegetables are the perfect balance of luxury and simplicity, and provide about 4 to 6 grams of fiber. Per serving.
Baked oatmeal with banana and cashew nuts
Baked oatmeal is a great way to start your day as it provides plenty of fiber. Warm, comforting, and lightly nutty, this baked oatmeal is a make-ahead breakfast that combines oats, bananas, and cashews with about 8 to 10 grams of fiber to keep you full until lunchtime.
Coconut curry red lentil soup
This creamy and aromatic lentil soup provides the ultimate comfort in a bowl. It’s full of flavor and contains about 12 to 15 grams of fiber per serving from the generous portions of lentils and vegetables.
Source: Camille Styles – camillestyles.com
