21 Recipes That Are High In Fiber

Fiber is a type of carbohydrate that your body can’t digest, but it still has many health benefits. Fiber, especially soluble fiber found in oats, helps lower cholesterol. It also helps keep you feeling satisfied after a meal, helps keep you regular and fosters a diversified gut microbiome. Based on the average American diet of 2,000 calories, it’s recommended that you get 25 grams of fiber each day. Most Americans fall short on fiber, taking in about only half that amount – or less! The recipes below provide at least five grams (or 20 percent of the daily recommended amount) of fiber per serving. You can increase the fiber in your diet by including them in your eating plan.

Aarti Sequeira’s dal explodes with flavor thanks to bagaar, a spice-infused tempering oil. Lentils pack this belly-warming stew with nine grams of fiber per serving.

Sunny Anderson’s refreshing mango and avocado salad, served in a lime and balsamic vinegar dressing, provides 10 grams of fiber per serving. Serve alongside fish, chicken or tofu dishes.

This side dish in many Chinese restaurants is known as pai huang gua. It’s usually made of cucumbers tossed with black vinegar, soy sauce, garlic and sesame seeds or oil. Andy Liang’s version adds watermelon and herbs for a little summer sweetness.

Jackie Yi Yoon Park’s Bulgogi Jeongol is a hearty, cool weather staple. This Korean hot pot features a beautiful array of fiber-filled ingredients, including mushrooms and vegetables, that you can customize to your liking.

Gabi Odebode’s Stuffed Plantain Boats make for a showstopping side or appetizer. Plantains, also known as cooking bananas, already pack fiber. But a mix of sauteed vegetables, stuffed in the boats, adds even more of the nutrient.

Comforting asaro, also known as mpoto mpoto in Ghana, is a yam porridge that is especially welcome in the cooler months. With seven grams of fiber per serving, enjoy Gabi Odebode’s version of asaro by itself, or alongside meat or plantains.

Despite what its name implies, this classic noodle dish served in Chinese restaurants around the world actually originated in Hong Kong (not Singapore). Rice noodles, meat and vegetables combine beautifully for a colorful stir-fry. You’ll get five grams of fiber per serving, from the dish’s wide variety of veggies.

Beans are good for your heart — because they provide a ton of soluble fiber that helps lower blood cholesterol levels. Per serving, you’ll get 10 grams of fiber, which is 40 percent of the recommended daily amount.

Black beans star in this hearty Mexican soup. Set a big batch to simmer low and slow for a few hours, and you’ll be left with a deeply flavorful side or main.

Oats are brimming with cholesterol-lowering soluble fiber. At 190 calories per serving, enjoy as a satisfying breakfast or satiating snack.

Ina’s take on this blended chickpea dip provides five grams of fiber per serving. Serve with vegetables for even more fiber.

One of Molly Yeh’s favorite Chinese American dishes gets its eight grams of fiber per serving from peppers and string beans. Pair with brown rice or quinoa to increase your fiber intake even more.

This Levantine salad gets its special flavor from its dressing, which contains sumac and pomegranate molasses. With seven grams of fiber per serving, zesty Fattoush is the perfect addition to any Middle Eastern or Mediterranean meal, especially during grilling season.

Esther Choi’s noodle soup is made with fresh, hand-cut “knife” noodles and a deeply flavored broth. Kalguksu can be made with a wide range of broths and ingredients, but this one is full of clams, cockles, mussels and shrimp.

Dig into Shadi Hasanzadenemati’s take on this traditional Iranian breakfast dish that’s usually served on weekends. Often described as a “wheat and meat” porridge, the dish’s foundational bulger brings plenty of fiber to your mornings. Enjoy sweet or savory.

Amy Stevenson’s take on this hearty, vegan-friendly soup will conjure up flavors of Spain in a bowl. The vegetables in this dish really get a chance to sing, and smoked paprika (a.k.a. pimento) brings a deep, savory flavor that anyone – even your favorite omnivore – will enjoy.

Looking for something quick and nourishing? Get Jackie Ji Yoon Park’s no-fuss Shirataki noodles (also known as konjac) going. All you need to do is put everything in a pot, and cook over a stovetop for about 10 minutes. Shirataki noodles are a great option for those looking for something gluten-free.

Adobo is a Filipino household staple typically made with chicken or pork, but Richmond Flores’ deeply satisfying vegetarian version swaps in dried shiitake mushrooms, which helps bring the dish to five grams of fiber per serving. Dried mushrooms make this a pantry meal that can be prepared in just about an hour.

This vegan and vegetarian-friendly main course is sure to impress. Fiber-rich butternut squash serves as the star, and vessel, for this autumnal dish. Curry powder gives the squash a nice warmth and depth.

A staple in southern France, bring some of the best of summer’s bounty into one dish. Thanks to its variety of vegetables, you’ll get your fiber fix – whether as a side or main. As the stew slowly simmers, the dish’s flavors mingle in the most perfect of ways. Serve alongside grilled meats, fish or fresh, crusty bread.