Ever wonder if your dishes are high in certain nutrients? In this new series, we’ll tell you just that. Since most folks don’t get their daily fill of fiber, we thought that’d be a great place to start.

The recommendations for fiber ranges from 20 to 38 grams per day—depending on age and gender. However, a good goal for anyone to aim for is 25 grams per day. Each of the recipes below contains at least 20 percent of your daily dose of fiber, which is 5 grams.

Fiber is an important part of your healthy eating plan for many reasons. It can help lower cholesterol and can help to reduce the risk of colon cancer, plus it makes you feel full for longer and can help maintain a healthy digestive system.

Read more about the health benefits of fiber.

The majority of the fiber in this dish comes from the whole-wheat pasta (about 6 grams per serving), but the onions, Swiss chard and tomatoes also contribute a small amount (about 4 grams per serving).

Total fiber per serving: 11 grams = 44% of your recommended daily dose

Top sources of fiber in this recipe include the avocado and corn tortillas with the chopped cabbage also contributing a touch too.

The whole-wheat hamburger bun and avocado punch up the fiber in these burgers. A small amount also comes from the tomatoes.

Fresh fruit packs this recipe with a ton of fiber.

All the fiber in this delicious snack comes from the popcorn which is actually a whole grain.