Fiber-Rich Meals You’ll Love: Foods High in Fiber for a Healthy Diet

Fiber isn’t just good for you, it’s your digestive system’s best friend. And the good news? Getting more fiber can be easy and seriously delicious. From hearty beans to crunchy veggies to sweet, juicy fruits, we’ve got fiber-filled ideas that’ll leave you (and your gut) feeling great.

How much fiber should I eat every day?

The recommended daily value for fiber for adults is 28g of fiber per day. The best way to meet that goal is to eat fiber-rich foods at every meal and snack. That way, you’re more likely to meet your daily needs without having to overthink it.

What foods are the highest in fiber?

The foods highest in fiber are plant-based, including beans, whole grains, lentils, fruits, and vegetables. Here are some fiber-filled favorites to try:

Beans

Beans are naturally high in fiber and are also a good source of protein! Easy ways to enjoy them include chili, baked beans, bean soups, refried beans, hummus, and bean burritos.

Fruits and vegetables

Fruits and veggies are colorful, flavorful sources of fiber along with essential vitamins and minerals. Try adding a serving to every meal, raw or cooked, for a fiber boost. Feeling adventurous? Try purple cauliflower, green arugula, orange cherry tomatoes, yellow summer squash, or honeynut winter squash.

Whole grains

Whole grains are another great source of fiber and a great base for fiber-rich meals. Beyond classics like brown rice and oatmeal, try experimenting with quinoa, farro, barley, sorghum, and millet to keep things interesting.

Lentils

Lentils, like beans, are packed with fiber and plant-based protein. Red lentils are soft when cooked and blend smoothly into soups and sauces, while green and black lentils hold their shape, making them perfect for salads and grain bowls.

Fiber-rich foods you’ll love

The best fiber-rich foods are the ones that you’ll actually enjoy and eat. If your fridge is full of fiber-packed ingredients you don’t like, they won’t help. Try one new high fiber food or recipe each week and see which ones you like. If you don’t like it, that’s okay! There’s always a new recipe or a new food to try next time.

How can I increase my fiber?

The simplest way to boost your fiber intake is to include fiber-rich foods in every snack and meal. Many people find it helpful to gradually increase their fiber intake over a few weeks, giving their body time to adjust, especially if they’re starting from a low-fiber diet.

And don’t forget to hydrate! Fiber works best when you drink enough water to help keep everything moving through your digestive system.

What are high fiber meals?

Looking to add more fiber throughout the day? Here are delicious options for fiber-rich breakfasts, lunches, and dinners. Yum!

How can I increase my fiber at breakfast?

Start your morning strong with these fiber-friendly ideas:

• High-fiber cereal: Choose cereals with at least 5-6 g of fiber per serving. Step it up a notch by adding chopped dried fruit or nuts on top!
• Oatmeal: Oatmeal is naturally high in fiber, and you can sprinkle in ground flaxseed for some extra fiber and omega-3.
• Veggie egg scramble: Add fiber to eggs by making a veggie scramble with peppers, spinach, and mushrooms.
• Yogurt parfait: Layer yogurt with berries and top with chopped nuts or granola for a morning fiber boost.

How can I increase my fiber at lunch?

No matter how light or hearty your lunch is, here are ways to add fiber to your mid-day meal:

• Salads: Go beyond greens and bulk up your salad by topping with whole grains, veggies, beans, and seeds. Dried fruit offers both fiber and a sweet addition.
• Soups: Stir in beans or lentils for a boost of fiber (and protein!).
• Sandwiches: Choose whole grain or whole wheat bread, then fill with fiber-rich vegetables like roasted red peppers, arugula, tomatoes, and cucumbers.
• Grain bowl: Mix a base of whole grains, like quinoa or farro, with beans, vegetables, and a healthy fat like avocado. Don’t forget to drizzle with your favorite dressing!

How can I increase my fiber at dinner?

Dinner is a perfect time to round out your fiber intake for the day:

• Veggie side dishes: Add a side of veggies like corn, green beans, or roasted cauliflower for a little fiber boost.
• Bean-based meals: Make beans the star in dishes like bean chili, bean burritos, or bean and cheese quesadillas.
• Fiber-friendly pasta: Use whole wheat, chickpea, or lentil pasta as a fiber-rich swap.
• Plant-based burgers: Try black bean burgers or a grilled portabella mushroom for a high-fiber twist on classic favorites.

Increase your fiber with delicious supplements

For additional support, vitafusion gummies offer flavorful options that make it easy to support your digestive health:*

• Fiber Well: These sugar-free gummies have 5 grams of prebiotic fiber per serving in vibrant peach, strawberry and berry flavors.*
• Fiber Well Fit: Not only sugar-free, but these gummies provide 4 grams of fiber and 6 B vitamins per serving to support fat, carbohydrate and protein metabolism.*
• Fiber + Probiotic: With tasty blue raspberry, cherry and orange flavors, each 2 gummy serving contains 3 grams of fiber and 800 million CFUs of probiotics.

The importance of fiber and great sources to boost your diet

Fill your plate with fiber-rich foods like fruits, vegetables, beans, lentils, whole grains, nuts, and seeds to support digestive health and overall wellness.* And if you want a little extra help, vitafusion fiber gummies offer convenient options in standout flavors that step up your wellness routine. Whether you’re adding lentils to soup, swapping in a whole grain, or simply trying a new fruit this week, every small step counts for a healthier you!

Brought to you by the vitafusion™ nutrition experts.