Protein may get all the attention, but fiber is the unsung (and, ahem, undigested) hero of health. Read on for tips from registered dietitian and nutritionist Pam Fullenweider, plus 20 easy high fiber recipes.
Photo Credit of Stuffed Sweet Potatoes: Ali Redmond
A fiber-rich diet is a key component of a healthy lifestyle, but lately, protein has gotten most of the attention. And while protein is important, you can get it from a variety of sources, as we learned in this article by Ellie Krieger, M.S., RD, “How much protein can a person really need?”
For this article, I wanted to shed light on fiber’s nutritional value, so I compiled a list of 20 fiber-packed recipes and spoke with Pam Fullenweider, a registered dietitian who specializes in the Mediterranean Diet, to help you reach your daily fiber goals.
There remains the hard truth that Americans fall short on fiber, with most only getting about half the daily recommended amount. A type of carbohydrate that your body can’t fully process, fiber plays an important role in supporting digestion, balancing blood sugar, managing weight, and nurturing a healthy gut microbiome.
The current recommended daily fiber intake is between:
- 21-25g per day for women ages 19 and older
- 30-38g per day for men ages 19 and older
Adding fruits, vegetables, whole grains, and legumes is a “highly recommended strategy for improving health and reducing the risk of chronic disease,” according to a report on fiber from the National Library of Medicine.
“Those are protective foods,” explained Fullenweider. “They’re protecting you from chronic disease. That’s what the fiber is doing in your diet.”
Fiber and The Mediterranean Diet
The good news? The Mediterranean diet lends itself particularly well to fiber intake, as it’s centered around a colorful array of produce, nuts, whole grains, and legumes. As a dietitian, Fullenweider works with clients on balancing their meals and finding flavorful ways to increase their fiber intake.
“Let’s say you’re having yogurt and eggs for breakfast,” explained Fullenweider. “I would add veggies, berries, and nuts or a nut butter. And then you have this amazing variety of all the different types of fiber, and you’re hitting all cylinders. You’re still getting your protein, but most importantly, you’re getting all those nutrients from the fiber, right? That’s the key.”
With this in mind, I dug through our library to find some of our most naturally fiber-packed favorites. I picked each recipe to make getting your daily fiber feel vibrant, colorful, and delicious, rather than another “should” on your list.
Table of Contents
- Fiber and The Mediterranean Diet
- High Fiber Breakfast Recipes
- Easy Savory Oatmeal Bowls
- Green Smoothie with Mint
- Chia Seed Pudding with Dates and Pistachios
- Smashed Chickpea Toast
- Protein-Packed Breakfast Hummus Bowl
- High Fiber Lunch Recipes
- Italian Lentil Soup
- Chickpea Salad Sandwich with Fresh Veggies and Herbs
- Avocado Tuna Salad with Citrus
- Lentil Salad with Roasted Eggplant and Pomegranate Dressing
- High Fiber Dinner Recipes
- Stuffed Sweet Potatoes with Chickpeas and Avocado Crema
- Lemony Dukkah-Crusted Sea Bass with Smashed Peas
- Lentil Burgers with Yogurt Herb Sauce
- One-Pot Chicken and Kale Soup with Creamy White Beans
- Orzo Risotto with Asparagus, Spinach, and Peas
- High Fiber Snacks
- More Healthy Recipe Round Ups
High Fiber Breakfast Recipes
Just like taking the stairs at work might increase your step count, starting the day with a high fiber breakfast is a great way to increase your overall fiber intake. Here are some high-fiber breakfast recipes to wake up to:
Easy Savory Oatmeal Bowls
Oats, avocado, and sweet potatoes are all fiber powerhouses. Plus, you can use the fiber-rich oats as a base to get creative–see our How to Make Oatmeal guide for more ideas.
Green Smoothie with Mint
This refreshing smoothie will satisfy a morning sweet tooth while providing a great nutrition boost. Enjoy with an egg muffin for a high fiber, high protein breakfast.
Chia Seed Pudding with Dates and Pistachios
I love chia pudding as a make-ahead breakfast you can keep stocked for busy mornings. Chia seeds are rich in fiber, plant-based protein, minerals, and omega-3 fatty acids. Plus, the dates bring their own health benefits to the table!
Smashed Chickpea Toast
Beans, chickpeas, and other legumes are an excellent source of both fiber and protein, and don’t save them for dinner! They make for a delicious spread for a fiber-packed toast, and you can give yourself even more of a fiber boost with seeded whole wheat bread.
Protein-Packed Breakfast Hummus Bowl
If you’re looking for a high fiber, high protein meal, this powerhouse of a breakfast bowl is your ticket. And feel free to swap out the hummus with other spreads to keep things interesting–Muhammara and Spinach Vegetable Dip both come to mind.
High Fiber Lunch Recipes
All of these high-fiber lunch recipes are easy to prep and pack, making them the healthy option for busy weekdays.
Italian Lentil Soup
This hearty vegetarian soup is so rich and comforting that even big meat-lovers will be satisfied, particularly with focaccia or garlic bread for dipping.
Chickpea Salad Sandwich with Fresh Veggies and Herbs
This colorful sandwich has a nice variety of fiber from the vegetables, herbs, and legumes. I recommend storing the filling and bread separately so it stays crispy. For an extra boost of color and fiber, try spreading it on some beet hummus.
Avocado Tuna Salad with Citrus
Aside from creamy avocado and bright citrus being an absolutely delicious combination, they are also excellent sources of fiber. I find this salad to be filling enough on its own, but you can turn it into a wrap with pita or lavash bread.
Lentil Salad with Roasted Eggplant and Pomegranate Dressing
With lentils, pomegranate, and fresh veggies, this hearty salad boasts an impressive 23 grams of fiber per serving! And it’s delicious cold or at room temperature, making for a handy lunch on the go.
High Fiber Dinner Recipes
Filling your plate with a variety of colorful fruits and vegetables naturally boosts the different types of beneficial fiber in your diet. Here are some vibrant dinner recipes that do just that:
Stuffed Sweet Potatoes with Chickpeas and Avocado Crema
Again, chickpeas, sweet potatoes, and avocado are a winning combination in the fiber department! Serve as a vegetarian main with a crisp salad, or as a side to fish or chicken—sweet and spicy harissa honey chicken would be particularly delicious.
Lemony Dukkah-Crusted Sea Bass with Smashed Peas
Nuts and seeds are another great source of fiber, and the crunchy Egyptian dukkah here teams up with the smashed peas for a fiber-rich–and delicious–dinner that’s ready in under 30 minutes.
Lentil Burgers with Yogurt Herb Sauce
If you’re looking to up your fiber intake, it’s all about the plants and beans, but that doesn’t mean you need to miss out on burgers! Brown lentils and walnuts combine for a fiber-rich patty that will satisfy even the carnivores.
One-Pot Chicken and Kale Soup with Creamy White Beans
This hearty soup combines fiber-rich kale and creamy white beans with tender chicken for a comforting, one-pot meal. It’s plenty filling on its own, but a slice of warm homemade olive bread is a special treat.
Orzo Risotto with Asparagus, Spinach, and Peas
Vegetarian mains that celebrate the season are one of the most delicious ways to get your fiber. This spring favorite has many cousins to enjoy all year, from butternut squash pasta in the fall to winter Fregola Sarda to summer pesto pasta salad.
High Fiber Snacks
Opting for healthy high-fiber snacks is yet another way to increase your fiber intake. Here are 5 ideas:
Chickpea Parmesan Crisps
Think of these delightfully cheesy bites as your favorite chips with a boost of protein and fiber. And you only need 5 ingredients and 30 minutes to make them!
Easy Stuffed Dates
Though this recipe was written as an extra-easy appetizer, it’s also a tasty high fiber snack–and a great way to curb a sweet craving! I often simply stuff dates with walnuts and call it good, but the addition of goat cheese, red pepper flakes, and warmed honey takes things over the top.
Farinata
Only 2 small slices of this Italian Chickpea “Pancake” provide nearly 6 grams of fiber, and it’s gluten-free! The edges remain crispy while the center is still soft. Make a movie night snack tray with these and a side of Mediterranean-inspired butter beans for a filling late-night snack.
Baked Falafel
Just 3 falafel packs 11.5 grams of fiber, and you can keep these in your fridge for quick and satisfying snacks. Enjoy with a dip, like hummus or tahini sauce.
More Healthy Recipe Round Ups
Browse all Mediterranean recipes.
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