Nutrition and health advocates constantly tout the benefits of dietary fiber, and it’s easy to see why. Eating enough fiber can reduce the risk of heart disease, stroke, certain cancers, type 2 diabetes and gastrointestinal disorders.
The messages seem to be getting through: Research shows that people understand how beneficial fiber is to their diet.
The problem? Even with this knowledge, most people still do not consume enough fiber on a daily basis. Surveys show that only 5% of Americans eat the recommended amount of fiber.
Changing this comes down to eating differently. Putting more of these 31 high-fiber foods on your plate is a good place to start getting the 25-35 grams of fiber recommended by the Academy of Nutrition and Dietetics daily.
Or you can try one of these 10 recipes, each of which offers at least 10g of fiber per serving.
Roasted winter vegetable ragout: 19 g fiber for ration
One serving of this colorful dish that includes an assortment of vegetables provides almost enough fiber to meet your daily goal. Serve it with pasta and you can actually hit your fiber goal in one go.
Meatless Black Bean Chili: 17g fiber for ration
Black beans, fire-roasted tomatoes, and a rainbow of peppers add heat (and fiber) to this chili. With an assortment of spices including chili powder, cumin, chipotle and oregano, you won’t even miss the meat.
Crispy lentil salad: 16 g of fiber for ration
Don’t be fooled by the small size of a lentil, which is the star of this salad. These edible seeds qualify as nutritional heavyweights given their fiber, vitamin and mineral content. (Fast fact: Lentils gained popularity as a meat substitute in the US during World War II.)
A glass of goodness
Ruby red raspberry smoothie: 15 g of fiber for ration
Who says you have to “eat” your fiber? A glass of this cheerful drink that includes raspberries, flax seeds and chia seeds contains a meal’s worth of fiber.
Moroccan lentil stew with raisins: 13 g of fiber for ration
Fiber-rich lentils also star in this treat for your taste buds, which includes a mix of cinnamon and cumin, plus the sweet raisin pop.
The integral sky
Hearty barley soup with cabbage and parmesan: 13 g of fiber for ration
Barley is an often overlooked grain that brings a nutty flavor and strong nutritional resume to the table. It’s the star of this soup, but don’t discount the supporting cast that includes carrots, celery, and kale.
Tested by time
Minestrone soup with farro: 12 g of fiber for ration
Farro is considered an ancient grain, but its nutty flavor will make this fiber dynamo a sure hit on your table today. (Added recipe bonus: The ingredient list includes high-fiber beans.)
The ‘pea’ in the central
Rosemary pea soup: 11.7 g fiber for ration
Peas and lentils may come from opposite sides of the legume family, but their fiber content certainly makes them seem like close cousins. (Quick fact: split peas take almost twice as long to cook as lentils.)
Chia pudding: 11 g of fiber for ration
It is possible to reach your fiber goal by eating dessert. Do you want proof? Try this delicious treat, which takes advantage of the ability of chia seeds to absorb up to 10 times their weight in liquid.
pick it up
Pinto Bean, Charred Corn, and Onion Dip: 10.3 g fiber for ration
Another bean in the mix! This time, pinto beans pack the punch of fiber that makes this fresh-tasting dip a healthy snack option. (Feel free to use as a topping for grilled fish or chicken.)