15 High-Fiber Recipes That'll Keep You Satisfied (2024)

When it comes to weight loss, is simple the way to go? Researchers at the University of Massachusetts Medical School think so. Their study, published in the Annals of Internal Medicine, found that participants told to eat a high-fiber diet lost weight just as effectively as participants told to eat the complex “heart-healthy”American Heart Association (AHA) diet.

To test this, the researchers recruited 240 participants at risk for developing Type 2 diabetes. In a randomized controlled trial, they assigned participants to either the high-fiber diet or AHA diet.

  • The high-fiber diet group was simply told to up fiber intake to 30 grams per daythrough a variety of food sources (namely fruits, vegetables, legumes and whole grains).
  • The AHA diet group was given more complex instructions based on the AHA guidelines, which includes limiting calories, saturated fat, sugar, alcohol and sodium while balancing protein, carbs and fat.

After 12 months, the high-fiber diet group lost 4.6 pounds (2.1 kg) while the AHA diet group lost 6 pounds (2.7 kg)—not a significant difference. Researchers then concluded that emphasizing just fiber intake may be a reasonable alternative for those of us struggling with strict diet regimens. While fiber helps us feel fuller and more satisfied, it’s still no magic weight-loss bullet. The study mainly focused on weight loss, but weight is just one component of being healthy. It’s helpful to know that focusing on fiber is a good (and easy) place to start when launching our weight-loss journey.

The daily recommended intake for fiber is 25 grams for women and 30 grams for men, which is challenging for many of us. It’s best to get fiber from whole food sources like fruits, vegetables, legumes (a.k.a. beans) and whole grains. Guess what those sound like? Ingredients for your next cooking adventure! To help you up your fiber intake, we’ve compiled 15 of our high-fiber recipes, containing at least 5 grams of fiber per serving.


Baking with buckwheat flour is a great (and gluten-free) way to get fiber into your pancakes. These fluffybanana buckwheat pancakes are delicious topped with a berry compote sauce that adds sweetness and, you guessed it, more fiber! Recipe makes 5 servings at 2 pancakes each.

Nutrition (per serving):Calories: 220; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 85mg; Sodium: 297mg; Carbohydrate: 38g; Dietary Fiber: 11g; Sugar: 9g; Protein: 9g

If you’re in the habit of grabbing a hot egg sandwich on your way to work, this breakfast burrito is for you. It’s full offiber from the 100% whole-wheat wrap, sweet potato, bell peppers and spinach. Make them in advance, then wrap them up and freeze. When you wake up in the morning, simply pop one in the toaster oven to heat while you’re getting ready, then take it with you on the go—it’s genius! Recipe makes 4 serving at 1 burrito each.

Nutrition (per serving):Calories: 226; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 113mg; Sodium: 500mg; Carbohydrate: 32g; Dietary Fiber: 10g; Sugar: 7g; Protein: 13g

Get a serious boost of vitamins A and C along with your dose of fiber!We all know kale is a superfood; it’s bursting with antioxidants, iron and vitamin K. Don’t have a pear on hand? No worries! Just use an apple instead.Recipe makes 1 smoothie.

Nutrition (per serving):Calories: 228; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 67mg; Total Carbohydrate: 568; Dietary Fiber: 10g; Sugars: 26g; Protein: 6g

Just roll and go! The cinnamon french toast wrap transforms thin, whole-wheat tortillas with traditional french-toast-style prep. This convenient, high-fiber breakfast is ready for a drizzle of nut butter, bananas and your favorite berries. Recipe makes 1 french toast wrap.

Nutrition (per serving):Calories: 413; Total Fat: 16g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Cholesterol: 159mg; Sodium: 434mg; Total Carbohydrate: 49g; Dietary Fiber: 8g; Sugars: 8g; Protein: 15g

Here’s a new take on cranberries–roast them! This recipe features cinnamonny and mapley (yes, those are adjectives!) oatmeal topped with roasted cranberries. A bowl of this is great for a high-fiber breakfast so grab a spoon and dig in, preferably in your coziest pajamas. If you don’t havefresh cranberries, substitute 1/2 cup of dried cranberries instead.Recipe makes 3 servings.

Nutrition (per serving):Calories: 302; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 4mg; Sodium: 48mg; Carbohydrate: 53g; Dietary Fiber: 7g; Sugar: 12g; Protein 10g


Take one bite of these spicy black bean burgers with chipotle mayo and you’ll understand why we love this recipe so much. Packed with fiber, protein and iron, black beans are not only nutritious but also budget-friendly too. Recipe makes 4 servings at 1 burger and 1 tablespoon of mayo each.

Nutrition (per serving):Calories: 343; Total Fat: 13g; Saturated Fat: 2g; Cholesterol: 51mg; Sodium: 587mg; Total Carbohydrate: 41g; Dietary Fiber: 10g; Sugars: 3g; Protein: 11g

This wrap is packed with grilled zucchini, veggies, cheese and hummus. Grilled zucchini is placed on a nice big tortilla topped with kale, red onion, tomatoes, cheese and a heaping dose of hummus—the abundance of veggies is where fiber comes into play. Recipe makes 2 servings at 1 wrap each.

Nutrition (per serving):Calories: 332; Total Fat: 17g; Saturated Fat: 6g; Monounsaturated Fat: 7g ; Cholesterol: 15mg; Sodium: 643mg; Total Carbohydrates: 34g; Dietary Fiber: 17g; Sugars: 2g; Protein: 13g

Kick off your craving for spice with this hearty vegetable curry. This vegetarian meal takes 30 minutes to make from start to finish. Sweet potato, cauliflower, chickpeas and tomato will give you a healthy dose of protein and fiber. Top off with a creamy spoon of Greek yogurt and chances are you won’t miss the meat.Recipe makes 4 servings at 1 cup of curry and 2 tablespoons of yogurt each.

Nutrition (per serving):Calories: 280; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 3mg; Sodium: 299mg; Total Carbohydrate: 45g; Dietary Fiber: 12g; Sugars: 11g; Protein: 14g

Family-friendly black bean spinach quesadillas make for a delicious and quick meatless meal. This recipecalls for black beans, fresh baby spinach and mushrooms–but feel free to switch them out foryour family’s favorite high-fiber veggies.Recipe makes 4 servings at 1 quesadilla each.

Nutrition (per serving):Calories: 370; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 20mg; Sodium: 846mg; Carbohydrate: 44g; Dietary Fiber: 8g; Sugar: 1g; Protein: 20g

Crunch intobaked taquitos! This dish features hearty black beans, cooked spinach, shredded cheese and tomatoes all rolled into a warm tortilla blanket. In addition to being high in fiber and vegetarian-friendly, taquitos are also super flexible. Top with avocado, cilantro, plain greek yogurt and hot sauce, and eat while hot. These are great stored in the freezer and reheated in the oven for a crispy exterior.Recipe makes 12 servings at 1 taquito each.

Nutrition (per serving):Calories: 126; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 6mg; Sodium: 233mg; Carbohydrate: 18g; Dietary Fiber: 5g; Sugar: 1g; Protein 7g


11.| LOVE & ZEST
Sip on this soulful tomato and lentil soupto warm you up on those cold winter mornings. Thickly pureed tomatoes and lentils lend a thicker body and more fiber to the soup. This recipe also freezes well, so make a batch toreheat onthose reallybusy days.Recipe makes 4 servings.

Nutrition (per serving):Calories: 235; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 256mg; Carbohydrate: 38g; Dietary Fiber: 14g; Sugar: 10g; Protein: 12g

Savor a meatless mealwith this lentil, sweet potato and spinach stew. Lentils provide a great source of protein and iron for vegetarians and vegans, and add so much body to this stew. The orange veggies add the perfect amount of sweet to balance the spice without a pinch of added sugar. This stew can be made ahead of time and frozen for convenient reheating.Recipe makes 4 servings.

Nutrition (per serving):Calories: 310; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 602mg; Carbohydrate: 58g; Dietary Fiber: 13g; Sugar: 14g; Protein 20g

Try your hand at making shaved Brussels sprouts salad as another way to enjoy these tasty veggies. Brussels sprouts are high in fiber and delicious when made into a tangy salad with superfood peers like walnut, blueberries and avocado. Recipe makes 5 servings.

Nutrition (per serving):Calories: 268; Total Fat: 21g; Saturated Fat: 7g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 207mg; Carbohydrate: 21g; Dietary Fiber: 8g; Sugar: 8g; Protein 6g

Crowd-pleasing white bean chili calls for canned beans and chicken broth, making prep convenient. Pureeing the bean mixture makes the soup thicker. Cannelini beans will work in a pinch if you cannot find Great Northern beans.Recipe makes8 servings at 1 cup each.

Nutrition (per serving):Calories: 281; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 40mg; Sodium: 623mg; Carbohydrate: 34g; Dietary Fiber: 8g; Sugar: 3g; Protein: 26g

On the lighter side of satisfaction, this tangy coconut lime noodle salad gets its fiber from fruits and vegetables, including naturally sweet mango and red bell pepper.We recommend making it ahead of time and adding a little lean protein for a fresh and healthy brown-bag lunch.Recipe makes 2 servings.

Nutrition (per serving):Calories: 325; Total Fat: 17g; Saturated Fat: 5g; Monounsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 116mg; Carbohydrate: 43g; Dietary Fiber: 8g; Sugar: 12g; Protein: 5g

15 High-Fiber Recipes That'll Keep You Satisfied (2024)


15 High-Fiber Recipes That'll Keep You Satisfied? ›

Fruits, vegetables, grains, beans, peas and lentils all help you reach that daily fiber goal. Fiber-rich foods have a mix of different fiber types. Some fiber helps keep stool moving in the large intestine. Other types of fiber help a person feel full for longer.

What are high-fiber foods that keep you full? ›

Fruits, vegetables, grains, beans, peas and lentils all help you reach that daily fiber goal. Fiber-rich foods have a mix of different fiber types. Some fiber helps keep stool moving in the large intestine. Other types of fiber help a person feel full for longer.

What is the number one highest fiber food? ›

Dry and Canned Goods
  • Stock up on beans. Navy and white beans are the most fiber-rich, but all beans are fiber-packed. Any of these is a good choice for your shopping cart: black, garbanzo, kidney, lima, or pinto beans. ...
  • Include other legumes. Peas, soybeans (edamame), and lentils are also high in fiber.

What does 25 grams of fiber look like in a day? ›

One simple approach to getting 25 grams of fiber a day is to eat the following: 100 grams uncooked whole grains. 1 cup of cooked beans. 2-3 servings of fruits.

What foods make you feel full all day? ›

High-fiber foods not only provide volume but also take longer to digest, making you feel full longer on fewer calories. Vegetables, fruits and whole grains all contain fiber. Popcorn is a good example of a high-volume, low-calorie whole grain. One cup of air-popped popcorn has about 30 calories.

How can I maximize my fiber intake? ›

Try these suggestions:
  1. Jump-start your day. For breakfast choose a high-fiber breakfast cereal — 5 or more grams of fiber a serving. ...
  2. Switch to whole grains. Consume at least half of all grains as whole grains. ...
  3. Bulk up baked goods. ...
  4. Lean on legumes. ...
  5. Eat more fruit and vegetables. ...
  6. Make snacks count.

What are the 10 best fiber foods? ›

Top 10 Sources of Fiber
  • Brown rice. ...
  • Popcorn. ...
  • Nuts. ...
  • Baked potato with skin. ...
  • Berries. ...
  • Bran cereal. Actually, any cereal that has 5 grams of fiber or more in a serving counts as high fiber.
  • Oatmeal. Whether its microwaved or stove-cooked, oatmeal is good fiber.
  • Vegetables. The crunchier, the better.
Mar 27, 2022

How can I get 30g of fiber a day? ›

How to get your daily 30g of fibre
  1. Cereals. Wholegrain cereals are an obvious choice for breakfast. ...
  2. Bananas. They should be a bit green, said Prof John Cummings of Dundee University, one of the study authors. ...
  3. Apples. ...
  4. Nuts. ...
  5. Wholemeal or wholegrain bread. ...
  6. Baked potatoes. ...
  7. Wholemeal pasta. ...
  8. Pulses.
Jan 10, 2019

Is Peanut Butter high in fiber? ›

Peanuts and peanut butter are rich in soluble and insoluble dietary fibers, both of which help support regular bowel movements and improve constipation ( 3 , 4 ). Just two tablespoons (32 grams) of natural peanut butter contains 3 grams of fiber, equivalent to about 10% of your daily fiber needs ( 5 , 6 ).

What 3 foods have the most fiber? ›

Some high fiber foods you can add to your diet include:
  1. Beans. Lentils and other beans are an easy way to sneak fiber into your diet in soups, stews and salads. ...
  2. Broccoli. This veggie can get pigeonholed as the fiber vegetable. ...
  3. Berries. ...
  4. Avocados. ...
  5. Popcorn. ...
  6. Whole Grains. ...
  7. Apples. ...
  8. Dried Fruits.

What is the best fiber for your bowels? ›

Insoluble fiber is the best kind of fiber for constipation. This is because insoluble fiber does not absorb water, but it does not digest either. So, it acts as a scrub brush to help move the content of the colon along. Methylcellulose and psyllium husk contain both soluble and insoluble fiber.

What is an example of a high fiber meal? ›

These high-fiber meals, including Beef & Bean Sloppy Joes, Grilled Pizza with Prosciutto and Salmon-Stuffed Avocados all contain 8 or more grams of fiber to help you reach the daily amount of fiber recommended by the Dietary Guidelines for Americans—25 grams for women and 30 grams for men.

What are the top 20 high fiber foods? ›

22 high fiber foods to eat
  • Split peas (8.3 grams) ...
  • Chickpeas (7 grams) ...
  • Quinoa (2.8 grams) ...
  • Popcorn (14.5 grams) ...
  • Almonds (13.3 grams) ...
  • Chia seeds (34.4 grams) ...
  • Sweet potatoes (3 grams) ...
  • Dark chocolate (10.9 grams) Dark chocolate can be a good source of nutrients and antioxidants.
May 3, 2023

What happened when I ate 25 grams of fiber every day? ›

Too much fiber can cause symptoms such as bloating, gas, and constipation. In rare cases, it can cause intestinal blockage. Fluids, exercise, and dietary changes may help the body manage more fiber. Dietary guidelines suggest a person should eat around 14 grams (g) of fiber for every 1,000 calories they consume.

What does 30 grams of fiber look like? ›

At least 4 serves of wholegrain foods (e.g. grains and cereals). One serve is 1/2 cup cooked rice, noodles or pasta, 1 slice of bread, 2 weetbix, 1/2 cup cooked porridge, 2/3 cup cereal flakes or 1 crumpet.

What are high fiber foods that don't cause bloating? ›

Oatmeal and oat bran. Vegetables, especially asparagus, broccoli, Brussels sprouts, and cabbage. Fruits, especially pears, peaches, prunes, and apples.

What are fiber rich foods that don't cause bloating? ›

You don't want to avoid these foods completely, though, since many foods with carbohydrates and soluble fiber are healthy. To avoid gas and bloating, choose animal proteins, leafy greens like spinach, fermented foods like kefir, and oats. Many fruits are good options too, but you should still eat them in moderation.

Does fiber stop you from being hungry? ›

Soluble Fiber Helps Reduce Appetite

And given that soluble fiber is a powerful natural appetite suppressant, it can help you do that. By suppressing your appetite, you are more likely to reduce your calorie intake, which can help you lose weight ( 21 , 22 ).


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