11 fiber-packed recipes to help reach your daily goal
By Casey McKee | Published: 2025-10-23 10:00:00 | Source: Camille Styles
When it comes to healthy eating, most people focus on one thing: protein. But one important nutrient is often overlooked: fiber. In fact, only 5% of Americans meet their recommended daily intake. That’s why we’ve put together a collection of high-fiber recipes to help you easily boost your intake while adding variety and flavor to your meals.
Women should aim for 25 grams Fiber dailyMen need 38 grams. Eating more fiber supports digestive health and may reduce your risk of heart disease, high cholesterol, obesity, type 2 diabetes and certain types of cancer. To help us understand how to bridge the fiber gap, we spoke with Eddie Horstmann, certified integrative nutrition health coach. Keep reading for 11 high-fiber recipes and practical tips you can start cooking tonight.
The value of a high-fiber diet
According to Horstmann, dietary fiber is essential for several reasons. As it moves through the digestive tract, fiber helps eliminate toxins, nourishes the cells lining the intestines, and supports immune function in the colon. It also plays a key role in keeping you feeling full and satisfied.
“Of all the key nutrients, fiber is often overlooked,” explains Horstmann. “On average, American adults consume only 10 to 15 grams per day, while our ancestors ate approximately 100 grams. With the rise of processed foods, added sugars, and our collective obsession with protein, fiber intake has seriously declined.”
So what should we eat instead? Horstmann points out that most people don’t realize that fiber is actually a type of carbohydrate, but unlike other types, it is not easily digested or absorbed. “The best sources of fiber are vegetables, legumes, seeds, and whole grains,” she says. “Some of my favorites are artichokes, black beans, avocado, chia seeds, and flax seeds.”
The many health benefits of fiber
You probably already know that fiber supports healthy digestion and prevents constipation, but Horstmann reminds us that it also plays a key role in blood sugar management. “Keeping blood sugar under control is essential for short- and long-term health,” she says. Eating high-fiber foods helps us feel full longer, supporting consistent energy and satiety. And if that’s not reason enough to load up on fiber, Horstmann adds that it’s linked to a lower risk of chronic diseases — including heart disease, type 2 diabetes, and colon cancer. “Fiber is small, but it’s mighty,” she says.
10 foods rich in fiber that you can add to your diet
- Avocado
- Berries
- Artichoke
- Brussels sprouts
- Lentils
- Hummus
- Oats
- popcorn
- Chia seeds
- Dark chocolate
11 high-fiber recipes with over 5 grams of fiber per serving
Now that you know what fiber does and why it’s important to our health, turn to 11 high-fiber recipes to start adding more to your diet, stats!
Creamy Pumpkin Overnight Oats
Creamy, comforting, and just sweet enough, Pumpkin Overnight Oats combine rolled oats, chia seeds, and pumpkin puree for a fall-inspired breakfast that contains about 10-12 grams of fiber per serving.
Shaved Brussels Sprouts Salad with Lemon Vinaigrette
“Aside from the fiber—I’m obsessed with this salad. It’s like no other salad: Crunchy Brussels sprouts mixed with bright citrus and crunchy nuts make for a nutrient-dense, super-satisfying dish. With 4-6 grams of fiber per serving, it’s an easy and delicious way to boost your daily intake.”
Salmon salad with citrus and avocado
This vibrant salad combines grilled salmon with creamy avocado, peppery arugula, citrus fruits, and a delicious ginger-ginger dressing. With about 6-7 grams of fiber per serving of avocado, arugula, and citrus fruits, it’s a refreshing, nutrient-packed meal that’s ready in less than 30 minutes.
Grapefruit and avocado salad with golden beets, feta, and crunchy chickpeas
Bright grapefruit pairs with creamy avocado and fresh greens in this simple yet sophisticated salad, offering about 6-7 grams of fiber and a burst of sunny flavor.
Raspberry and chia yogurt pudding
This light, sweet, creamy pudding looks like a dessert but is as nutritious as breakfast. Thanks to the berries and chia seeds, you’ll get about 8-10 grams of fiber in each scoop.
Energy balls with cocoa and berries
When you need a high-fiber recipe perfect for grab-and-go moments, rolled oats, nut butters, and seeds come together in these snacks that satisfy your cravings while providing approximately 5-7 grams of fiber.
Sunday night avocado toast
Healthy, creamy avocados made over the weekend on whole-grain bread (with your favorite toppings) provide about 6-8 grams of fiber for an easy, comforting meal.
Raw carrot salad with dates, walnuts and aleppo
Sweet dates and earthy walnuts elevate shredded carrots into a colorful and satisfying side dish that delivers 6-8 grams of fiber and a refreshing crunch.
Artichoke and pea crostini
Whole grain crostini topped with seasonal vegetables strike the perfect balance between indulgence and simplicity, and provide approximately 4-6 grams of fiber. For every meal.
Baked oatmeal with banana and cashews
Baked oatmeal is the perfect way to start your day, providing a generous amount of fiber. Warm, comforting and nutty baked oatmeal combines oats, bananas and cashews for a ready-made breakfast that provides about 8-10 grams of fiber, keeping you full until lunchtime.
Red lentil soup with curry and coconut
This creamy, aromatic lentil soup offers the ultimate comforting experience in a bowl – rich in flavor and offering about 12-15 grams of fiber per serving of delicious lentils and vegetables.
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