10 Wholesome (and Easy) High-Fiber Meals

These fiber-rich foods slow down digestion and keep you fuller longer.

Mixed Grains Bowl With Beet-Ginger Dressing
Photo: GREG DUPREE

Go ahead. Try to find a registered dietitian who doesn't think you should be eating fiber-rich foods. (And while you're at it, please track down one who'll sign off on an all-cupcake diet!) The truth is, fiber-rich carbohydrates and produce are a key component of healthy eating.

"My approach is high fiber," confirms Abigail Rapaport, MS, RD, CDN. "Fiber slows down digestion and keeps you full." Since high-fiber foods are slow to digest, they promote diverse, healthy gut bacteria, which can boost your immunity, regulate blood sugar, and help prevent certain diseases and cancers, says Lauren Cornell, RD. (See what we mean?)

Cornell says women should aim to eat 21 to 25 grams of fiber per day, and men should aim for 30 to 38 grams. Because too much fiber can lead to gastrointestinal issues, Cornell recommends increasing your intake of fiber slowly and drinking more fluids throughout the day. Some of the best food sources of fiber include whole grains, legumes, nuts, seeds, fruits, and vegetables, including apples, berries, pears, broccoli, and Brussels sprouts.

"Take an inventory of your diet," says Cornell. "Look at where you can slowly increase your intake of whole instead of refined grains. Or swap instant for rolled oats," "And can you get a serving of produce at each meal?" Here are some of our favorite, easy Real Simple recipes to help you up your fiber intake, boost gut health, and keep you satisfied for longer.

01 of 10

Baked Sweet Potatoes

Sweet potatoes are naturally high in fiber, with almost 7 grams per cup. This simple recipe only calls for salt, pepper, and some butter. Enjoy them on their own or as a healthy side dish at any meal.

02 of 10

Spicy Chorizo-and-Pinto Bean Chili

Spicy Chorizo-And-Pinto Bean Soup
Victor Protasio

You probably know chili is a high-fiber food, thanks to its bean content. This recipe takes the flavor up a notch with spicy chorizo and poblano chiles. Topping it off with avocado and shredded cabbage makes it healthier and tastier. Bonus: You can whip this up in only 30 minutes.

03 of 10

Slow-Cooker Vegetarian Chili With Sweet Potatoes

By swapping sweet potatoes for meat, you get extra fiber in this vegetarian chili. Put all the ingredients in a slow cooker and relax as the delicious aromas fill your home.

04 of 10

Slow-Cooker Bean and Spinach Enchiladas

Our Slow-Cooker Bean and Spinach Enchiladas boast a hearty, vegetarian filling, and while they might look labor intensive, they actually couldn’t be easier.
Marcus Nilsson

Black beans, corn, and spinach combine in this vegetarian, high-fiber take on enchiladas. You'll mix the filling (no cooking required) before rolling your enchiladas and placing them over a layer of salsa in the slow cooker.

05 of 10

Glazed Brussels Sprouts on Olive Oil-Fried Bread

glazed Brussels sprouts with fried bread
Greg Dupree

Not only does this dish look restaurant-worthy, but Brussels sprouts and hazelnuts partner for amazing flavor and impressive fiber content. You can easily make this recipe vegan by swapping the ricotta cheese for this easy cashew ricotta.

06 of 10

Roasted Brussels Sprouts With Pecans

Roasted Brussels Sprouts With Pecans
John Kernick

If you need another reason to love roasted Brussels sprouts, here it is: They're high in fiber. Sprinkling pecans adds extra fiber and protein to this goes-with-everything side dish.

07 of 10

Oatmeal With Blueberries, Sunflower Seeds, and Agave

Oatmeal With Blueberries, Sunflower Seeds, and Agave
Danny Kim

Old-fashioned rolled oats are an excellent foundation for a fiber-rich breakfast, with 4 grams of fiber in ½ cup. Fresh blueberries and sunflower seeds elevate the flavor and the fiber content for a nutritious start to your day.

08 of 10

Mixed Grains Bowl With Beet-Ginger Dressing

mixed grains bowl with beet-ginger dressing
Greg Dupree

Not only do beets add a beautiful pop of color to this grain bowl, but a hearty serving of fiber as well. Plus, you'll get three different types of whole grains, including lentils and hemp seeds.

09 of 10

Nutty Superfood Breakfast Bites

For an easy, make-ahead breakfast or snack, consider these homemade nut bars. Pepitas, or pumpkin seeds, are high in fiber, as are almonds, pistachios, and quinoa. Gogi, blueberries, and dark chocolate add some sweetness and healthy antioxidants.

10 of 10

Cauliflower and Chickpea Stew With Couscous

Cauliflower and Chickpea Stew With Couscous
Lisa Hubbard

This cozy blend of cauliflower, chickpeas, and couscous will become a healthy weeknight favorite—it only takes 35 minutes to make. Readers say it's especially comforting on a cold night.

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Sources
Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles. Read our editorial guidelines to learn more about how we fact check our content for accuracy.
  1. Barber TM, Kabisch S, Pfeiffer AFH, et al. The health benefits of dietary fibreNutrients. 2020;12(10):3209. doi:10.3390/nu12103209

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