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.

BREAKFAST

1.BANANA BUCKWHEAT PANCAKES|THE WHEATLESS KITCHEN
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

2.SWEET POTATO BREAKFAST BURRITOS|CLEAN EATING
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

LUNCH & DINNER

6.SPICY BLACK BEAN BURGER WITH CHIPOTLE MAYO| SKINNYTASTE
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

SOUPS & SALADS

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

12.|ELLE PENNER
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

13.SHAVED BRUSSELS SPROUTS SALAD|FOOD FANATIC
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

14. WHITE BEAN TURKEY CHILI| COOKING LIGHT
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

15. COCONUT LIME RICE NOODLE SALAD| CLEAN EATING
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

FAQs

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.

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

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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 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.

Are eggs high in fibre? ›

Scrambled eggs are protein-packed, but they're not a good source of fiber. You can change that by tossing in some chopped veggies like spinach, broccoli, artichoke, or avocado. Or use them as a filling in an omelet. Serve with half a whole wheat English muffin or a slice of whole-grain toast for even more roughage.

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How to get 100 grams of fiber a day? ›

Eat whole-food carb sources. Fiber is a type of carb found in plant-based foods. ...
Include veggies in meals, and eat them first. ...
Eat popcorn. ...
Snack on fruit. ...
Choose whole grains over refined grains. ...
Eat chia seeds. ...
Eat avocados. ...
Snack on nuts and seeds, or add them to recipes.

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What to eat for dinner that has fiber? ›

High-fiber recipes

Artichoke dip.
Artichoke, spinach and white bean dip.
Artichokes alla Romana.
Baba ghanoush.
Black bean and corn relish.
Chicken and zucchini quesadilla.
Crispy potato skins.
Fruit salsa and sweet chips.

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Is A potato high in fiber? ›

Fibers. Even though potatoes are not a high fiber food, they may provide a significant source of fiber for those who eat them regularly. The level of fiber is highest in the skin, which makes up 1–2% of the potato. In fact, dried skins are about 52% fiber (6).

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Are salads high in fiber? ›

A green, vegetable-heavy salad is likely to be an excellent source of fiber. Most of the fiber in lettuce is insoluble fiber, which is the type that adds bulk to the contents of your intestines and keeps things moving smoothly. It also reduces your risk of things like diverticulitis, hemorrhoids, and constipation.

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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.

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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.

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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 ).