You’ve probably heard that consuming enough fiber is important for your health. But what’s all the fuss? And how do you get more fiber?
Health Benefits of Fiber
Research suggests that adequate fiber intake supports digestive health, improves blood sugar regulation, helps support healthy cholesterol levels and cardiovascular health, and may protect against several types of cancer. So much good stuff!
For a deeper dive into the health benefits of fiber, check out Dr. Will Bulsiwicz’s book Fiber Fueled. It’s a personal favorite of ours written by an actual gastroenterologist.
How Much Fiber Per Day
The Institute of Medicine recommends adults consume at least 21-38 grams of fiber daily (depending on age and sex).
Sadly, more than 90 percent of women and 97 percent of men do not meet dietary fiber recommendations (source). The average American consumes only 16 grams of fiber daily (source). We can do better, friends!
High Fiber Foods
Whole grains – wheat berries, oats, buckwheat, quinoa, brown rice, millet, and more
Legumes – split peas, lentils, chickpeas, black beans, tempeh, and more
Nuts and seeds – chia seeds, almonds, pumpkin seeds, coconut, pecans, and more
Fruits – pears, apples, berries, oranges, bananas, pineapple, mango, plums, and more
Vegetables – winter squash, artichokes, avocado, spinach, sweet potatoes, and more
High Fiber Recipes
To help you meet these fiber recommendations and feel better inside and out, we’ve compiled our favorite delicious, fiber-rich recipes.
All of the following plant-based recipes contain at least 6 grams of fiber per serving. Breakfast, lunch or dinner, and desserts included (yes, dessert can have fiber, too).
(Note: Dietary symbols listed throughout for easy navigation!)
How to make the perfect steel cut oats in 3 easy steps: Soak, boil, simmer. Soaking the oats is the secret to ultra creamy, fluffy, tender oats. Plus, it improves digestibility! Just 4 ingredients required for this staple breakfast recipe.
Vegan Whole Grain Waffles with Roasted Stone Fruit
Simple whole grain vegan waffles made with almond meal and whole wheat flour and naturally sweetened with sucanat and a touch of molasses. Hearty, wholesome, and delicious, and just 1 bowl required.
9-ingredient vegan and gluten-free granola bars loaded with 4 kinds of seeds: hemp, sunflower, flax, and chia! So healthy, naturally sweetened, and perfect as an on-the-go snack.
7-ingredient granola bars that taste just like a raw brownie! No baking required besides toasting the nuts and oats — an optional step. Simple, naturally sweetened, and so delicious.
A creamy, 6-ingredient cucumber smoothie with coconut, lime, pineapple, and greens! A nutrient-rich, refreshing smoothie that will beautify you from the inside out!
A wholesome (banana-free!) smoothie of mangoes, berries, lime, ginger, and coconut, with a hint of spice from cayenne. Satisfying, delicious, and packed with vitamins and nutrients!
A refreshing, potassium-rich, plant-based smoothie with banana, pineapple, ginger, greens, and superfoods. Just 1 blender, 10 minutes, and 10 ingredients required.
Creamy PB&J smoothie with ALL the flavor of a classic PB&J. DIY strawberry-chia jam takes the flavor to the next level. Just 7 whole food ingredients required!
30-minute Vegan Chilaquiles with 5-ingredient chipotle sauce, DIY baked chips, and a hearty tofu scramble on top! Flavorful, fast, and seriously satisfying.
A hearty chickpea scramble in 30 minutes with a secret ingredient that binds the chickpeas and makes them fluffy! A delicious, nutritious (10-ingredient), plant-based meal.
A hearty, 10-ingredient breakfast hash with roasted sweet potatoes, red onion, kale, and tandoori masala-spiced tofu! A protein- and fiber-packed plant-based meal.
A masala-spiced tofu scramble with roasted cauliflower, onion, and kale that takes just 30 minutes from start to finish. Healthy, satisfying, delicious, and perfect for any time of day!
Loaded with wholesome, everyday ingredients, this 30-minute Southwest Sweet Potato Black Bean Dip can be enjoyed as an appetizer or side dish on Mexican night. It’s also a great addition to burrito bowls, tacos, nachos, and more!
Vibrant Collard Green Wraps with Green Curry Tahini Sauce
Vibrant collard green wraps packed with hummus, sprouts, and tons of fresh veggies. Serve with a tangy, creamy green curry tahini sauce. Ready in 20 minutes!
Made with kale and chickpeas, these falafel are a healthier take on one of our favorite Middle Eastern dishes. Delicious, satisfying, and only 30 minutes to prepare. Serve on greens or wrapped in chard or pita.
Easy to make, perfectly tender, 10-ingredient chickpea burgers infused with the flavors of curry. The perfect plant-based, gluten-free entrée for Indian night and beyond!
Smoky, hearty black bean burgers with sweet potato, mushrooms, quinoa, and pecans. Wholesome, satisfying, BIG on flavor, and just 10 ingredients required! The ultimate veggie burgers for the grill or stovetop.
Raw Rainbow Veggie Noodle Salad with Peanut Dressing
A light and refreshing rainbow veggie noodle salad with a savory-sweet peanut dressing. Just 30 minutes required for this vibrant, plant-based side or meal.
Grilled Romaine Caesar Salad with Herbed White Beans
Grilled romaine salad with a smoky, charred flavor, topped with lemon-herb white beans and a quick Caesar dressing! Ready in 30 minutes and BIG flavor!
An abundant kale salad with roasted sweet potato, zucchini, avocado, sprouts, crispy chickpeas, and kimchi! Topped with a savory tahini dressing, this salad makes the perfect 30-minute meal or side.
An autumnal panzanella featuring rosemary roasted root vegetables, garlicky chickpeas, and jumbo croutons. Topped with a mustard tahini dressing for the ultimate plant-based meal or side.
A showstopping kale salad with tandoori masala-roasted chickpeas, massaged kale, candied pecans, and a 5-minute smoky adobo dressing. Just 8 ingredients and 30 minutes required for this plant-based, gluten-free main or side.
A hearty kale salad topped with crispy roasted broccoli tossed in cheesy nutritional yeast, smoky baked chickpeas, and SMOKY 5-minute chipotle dressing. Just 30 minutes required!
A vibrant and versatile nourish bowl with roasted butternut squash, caramelized miso Brussels sprouts, and stir-fried grains and greens. Top it off with our rich and complex garlicky tahini sauce for the ultimate plant-based meal. Just 30 minutes required!
Crispy Miso Chickpea Bowls with Garlic Sesame Dressing
Wholesome, satisfying bowls with warm cooked grains, crispy miso chickpeas, fresh veggies, and a tangy garlic sesame dressing! Just 10 ingredients and simple methods required.
A satisfying, flavorful vegan bowl with rice, black beans, roasted plantains, avocado, and veggie slaw. Top with lime juice or habanero hot sauce for a hearty, savory 10-ingredient meal.
Black Bean Buddha Bowl with Gingery Lemon Tahini Sauce
Incredibly comforting black bean Buddha bowl with steamed kale, brown rice, and gingery lemon tahini sauce! Nourishing ingredients, BIG flavor, a hearty plant-based meal.
We love when dinner is made entirely on 1 pan! Enjoy this simple sweet potato, chickpea, and cabbage dish seasoned with Indian spices like garam masala! Serve with fresh or steamed greens, tahini, lemon, and sides of choice!
Roasted stuffed butternut squash makes the perfect plant-based entrée or side for the holiday season (and beyond). Stuffed with quinoa, kale, and mushrooms; 10 ingredients required; and incredibly flavorful!
Incredible vegan lentil “meatloaf” with wholesome, whole-food ingredients like lentils, nuts, sweet potato, and mushrooms! Just 10 ingredients required for this flavorful, comforting entrée.
Smoky, hearty vegan enchiladas with black beans, roasted sweet potatoes, and kale! This recipe puts our Easy Red Enchilada Sauce to use. The perfect simple, 9-ingredient meal for Mexican night!
A flavorful twist on classic enchiladas with roasted plantains, black beans, smoky enchilada sauce, and cashew queso! Just 10 ingredients required, hearty, flavorful, and so delicious!
The PERFECT butternut squash soup with plenty of natural sweetness, a bit of spice, and unbelievably creamy texture. Simple methods and just 10 ingredients required for this dreamy soup perfect for the holidays and beyond!
Creamy, Indian-inspired 1-pot curried cauliflower soup with carrots, ginger, and red lentils! Subtly spiced, quick and easy to make, and perfect for meal prep!
1-Pot Green Curry with Chickpeas, Kale, and Sweet Potato
A 1-Pot Thai- and Indian-style fusion green curry made with sweet potatoes, plenty of fresh aromatics, chickpeas, creamy coconut milk, and seasonal greens. The result is a vibrant, creamy, satisfying curry perfect for weeknight meals, meal prep, and beyond!
Easy, 1-pot Vibrant Yellow Curry with cauliflower and chickpeas! A 30-minute hearty and satisfying entrée or side perfect over greens, cauliflower rice, or grains!
Easy, 10-ingredient vegetable soup with fire-roasted tomatoes, tons of vegetables, and detoxifying mung beans! A hearty soup for the colder months that’s entirely vegan and gluten-free!
An easy, everyday recipe for lentil soup with potatoes, carrots, kale, and simple herbs and seasonings. The perfect plant-based main or side that requires just 10 ingredients, 1 pot, and about 30 minutes to make.
Incredibly delicious, 1-pot chili with butternut squash, fire-roasted tomatoes, quinoa, and two kinds of beans! Hearty, flavorful, and so easy to make!
Instant Pot chili that’s fast, easy to make, and versatile. Hearty, warming, incredibly comforting, and savory-sweet thanks to sweet potatoes and kidney and black beans.
Easy-to-make, comforting black bean soup made with simple ingredients in 1 pot! A 30-minute meal or side that’s customizable and incredibly satisfying.
1-Pot Chickpea Tomato Peanut Stew (West African-Inspired)
A thick, creamy, dairy-free soup inspired by African Peanut Stew. This simple version is made with chickpeas, tomatoes, and peanut butter all in 1 pot!
9-ingredient vegan Fesenjān made with lentils! A hearty stew of toasted walnuts, pomegranate molasses, onion, and spices. A comforting, Persian-inspired, plant-based meal!
Super delicious and hearty mushroom lentil stew gravy over mashed potatoes! Entirely vegan, gluten-free, and grain-free. A delicious and easy-to-make 10-ingredient meal or side!
I’ve just printed off about ten of these recipes — thank you! Many of these seem perfect for colder temps. Do you have any recommendations for springy/summery high-fiber meals?
Hey there! I LOVED your cauliflower tacos (and so did my husband, who claimed beforehand to hate cauliflower.) We also had great success with the pulled jackfruit. We’ll be diving into more.
I see I’m not the only person who wishes they could buy these high fibre recipes formatted as a book/printable PDF! I’m sure you’ve considered it but wanted to mention that I bought a vegan meal plan from another website even though all the recipes were available for free on the website and would happily do that again in this case.
Hi Shelley, thank you for your words of encouragement! We’re so glad you and your husband enjoyed those recipes! We’ll move up the printable PDF on our requests list =)
So much yum! lots of things i can prep for multiple dishes. like Quinoa, roasted veggies. I have to meal plan so this gives me some inspiration! Thank you so much
Thank you so much for being so kind to share this treasure trove of delicious-looking!! This comes at a time that I desperately need for current health issues!❤❤
Hi Eugenia, unfortunately it isn’t available as a recipe book. But you can find all the recipes below and click over on a recipe for any that you’d like to try!
Kerri says
I’ve just printed off about ten of these recipes — thank you! Many of these seem perfect for colder temps. Do you have any recommendations for springy/summery high-fiber meals?
Hi Kerri, that’s a great idea for a round-up :) In the meantime, using the spring, summer, and entrée filters in our recipe index and looking for the recipes that have beans (you can also sort by ingredient) should give you ideas! A few recipes that come to mind: Easy Mediterranean-Inspired Nourish Bowls, Jerk Cauliflower Tacos with Mango Hot Sauce, and Black Bean Buddha Bowl with Gingery Lemon Tahini Sauce. Hope that helps!
Elysa Mackie says
I have one of your cookbooks. Is there anyway to purchase these exact recipes in a cookbook?
Hi Elysa, unfortunately we don’t currently have one available for these recipes, but we love that idea!
Shelley Robinson says
Hey there! I LOVED your cauliflower tacos (and so did my husband, who claimed beforehand to hate cauliflower.) We also had great success with the pulled jackfruit. We’ll be diving into more.
I see I’m not the only person who wishes they could buy these high fibre recipes formatted as a book/printable PDF! I’m sure you’ve considered it but wanted to mention that I bought a vegan meal plan from another website even though all the recipes were available for free on the website and would happily do that again in this case.
Keep up the good work!
Hi Shelley, thank you for your words of encouragement! We’re so glad you and your husband enjoyed those recipes! We’ll move up the printable PDF on our requests list =)
John says
do you have a recipe for celleric chips
Not yet, but we like that idea!
Gillian says
Excited to try more of these recipes! ❤️
Yay! Enjoy =)
Unicorn JP says
So much yum! lots of things i can prep for multiple dishes. like Quinoa, roasted veggies. I have to meal plan so this gives me some inspiration! Thank you so much
We’re so glad it’s helpful! Thanks for sharing!
Gina Buck says
Thank you for sharing. I’m excited to try these! Pinned many 😊
Marsha says
Thank you so much for being so kind to share this treasure trove of delicious-looking!! This comes at a time that I desperately need for current health issues!❤❤
Aw, we’re so glad it’s helpful! Thanks for sharing, Marsha! xo
Eve says
It is fantastic what you create , thank you so much .
Thanks for your kind words, Eve!
Kayla says
These dishes look amazing!!
=)
Julie caldwell says
Love your recipes. Can I purchase this as a book?
Thanks Julie! Unfortunately it isn’t available as a book.
Eugenia Marcus says
I would like to download this recipe book. There is no link to do that.
Hi Eugenia, unfortunately it isn’t available as a recipe book. But you can find all the recipes below and click over on a recipe for any that you’d like to try!