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.
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!
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.
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.
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 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!
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!
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!
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!
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.