Eating enough fiber has several benefits, such as reducing blood sugar, improving your gut health, and managing weight. Read on for 5 recipes that are high in fiber.

Dietary fiber is associated with several health benefits, such as improved insulin sensitivity and metabolic regulation. It is filling and may help you to manage your weightTrusted Source.

Increasing your fiber intake may also decrease your risk of:

  • heart disease
  • stroke
  • bowel cancer
  • type 2 diabetes

Eating a diet high in fiber may also aid digestion and prevent constipation.

Keep reading for 5 high fiber recipes that can be made for any meal of the day.

How we define high fiber

We define a high fiber meal as a meal with 5 grams or more of fiber per serving. If you’re looking for a high fiber snack, look for a snack with 3 grams or more of fiber per serving.

View our recipe collection for high fiber recipes to support your health goals.

Sweet potato chana masala.Share on Pinterest
Courtesy of PlateJoy

In addition to sweet potatoes, this curry dish also contains chickpeasTrusted Source. Chickpeas are a good source of fiber. They contain compounds called isoflavones and polyphenols as well.

Polyphenols are associated with a decreased risk of developing several chronic conditions, including:

Each serving contains 12 g of fiber.

This recipe calls for dairy-free yogurt, making this dish vegan. You can substitute this for dairy yogurt, but keep in mind that a substitution may alter the overall nutrition profile.

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Courtesy of PlateJoy

This smoothie features a host of fruits, including bananas, raspberries, and even avocados. It also includes an ingredient that you may not expect to find in a smoothie: broccoliTrusted Source.

Aside from fiber, broccoli contains important vitamins, minerals, and phytochemicals. Broccoli is associated with:

  • reduced inflammation
  • anti-inflammatory properties
  • antioxidant effects
  • anti-cancer effects

This recipe makes 4 smoothies, which can be frozen in ice cube trays and blended at a later date for meal prep. Each smoothie contains 14 g of fiber.

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Courtesy of PlateJoy

LentilsTrusted Source make up the base of this soup. Filling and high in fiber, the bioactive compounds in lentils may play a role in preventing degenerative diseases. They also have:

  • antidiabetic activities
  • cardioprotective activities
  • anticancer activities

This recipe also contains a variety of vegetables, including onions, carrots, celery, and diced tomatoes.

Each serving of soup contains 13 g of dietary fiber.

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Courtesy of PlateJoy

If you don’t have the time to stew chili for hours on end, you’re in luck. This stovetop chili is ready in just half an hour.

It features all of the classic chili ingredients, including onions, black beans, garlic, and tomatoes. However, the addition of zucchini adds a refreshing twist.

Additionally, zucchini is associated with the following properties:

  • antioxidant
  • antimicrobial
  • anti-inflammatory

This recipe contains 14 g of dietary fiber per serving.

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Courtesy of PlateJoy

In addition to tomato sauce, this pasta dish is packed with vegetables such as mushrooms, onions, bell peppers, and peas.

Paired with a healthy diet, the dietary fiber from vegetables may help reduce blood cholesterol levels and lower your risk of developing heart disease.

Each serving contains 14 g of fiber.

You can still make this recipe even if you don’t have these vegetables on hand. Any vegetables you have can be incorporated into this dish. However, keep in mind that substitutions may change the nutritional content.

Eating enough fiber is associated with several benefits, such as improving your metabolic regulation, aiding digestion, and reducing your risk of developing chronic diseases.

If you are wanting to add more fiber to your diet but aren’t sure how to go about it, these 5 recipes are a good place to start.