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People often associate the word fiber with a list of unpleasantries: gas, bloating, diarrhea and cramps to name a few. Insoluble: These water-insoluble types have a laxative effect and promote movement, thereby helping prevent constipation. Dietary fiber is also available in supplements, but it’s always best to get your fiber (or any nutrients) from whole foods first, as they also provide vitamins, minerals and phytochemicals. Fiber adds bulk to one’s diet without additional calories, so it may reduce the risk of obesity and severity of diabetes. In addition, “Eating plenty of plant foods that supply dietary fiber — vegetables, fruits, whole grains and beans — may help protect us against cancer, especially colorectal cancer,” according to the American Institute for Cancer Research.
If you need to boost your dietary fiber intake, start now, but do it gradually to avoid those aforementioned ugly side effects. Move over fiber cereals — pack some fiber into your breakfast with this delicious purple smoothie from Elizabeth Rider’s blog. Natural Healthy Concepts carries a few varieties of organic honey that will go great with this recipe!
Natural Healthy Concepts carries a variety of stevia, organic maple syrup and chia seed products if you need to stock up.
Enter your email address to subscribe to this blog and receive notifications of new posts by email. As a former editor of a popular natural health magazine, Jackie brings a wealth of writing talent and a background in natural health. Whether you’re looking to slim down, curb cravings, or control blood sugar levels, fiber is your go-to carbohydrate. Earthy asparagus spears are tossed with olive oil, oregano, and lemon slices and then roasted for a simple and delicious side to jazz up a piece of lean protein. This warming meal packed with hearty vegetables, flavorful garlic, and filling pinto beans clocks in at 10 grams of fiber per bowl. Overnight oats are an easy way to ensure you have a filling, healthy breakfast – and it takes just five minutes of prep time the night before! Another super-simple side dish, these artichokes can be prepared on the stovetop or outside on the grill during warmer months.
From our SponsorsEveryday Solutions are created by Everyday Health on behalf of our sponsors. This smoothie delivers a healthy dose of Omega-3 fats, and the oats and chia seeds provide both Soluble and insoluble fiber for cleaning the digestive tract, helping you to feel satisfied throughout the morning, lowering LDL cholesterol and raising HDL and keeping your blood sugar levels steady.
I altered the recipe to lower the amounts used since that actually was a lot of oats and walnuts for the one serving size and updated the calories accordingly, although it could still be a bit higher than my quick addition that came to 457.


In a separate bowl mix together ground almonds, oat bran, baking soda, salt, flaxseed meal and oatmeal. Sources include: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins. Supplements are helpful for people who find it difficult to consume enough fiber in their diets alone. Not only does it pack a fiber punch at 28g, but it also provides protein, omega-3s and healthy carbs! They are made with 100% whole grains, no refined sugar and no cereal (a pet peeve of hers). Gina uses a bit of vinegar, fresh sage, and crumbled feta for flavor instead of salt for a healthy twist. It combines fiber — chia seeds, cocoa powder — with complex carbs, healthy fats and protein.
Married with three great children, Jackie enjoys the challenge of providing her family with healthy food options that fit with their busy lifestyle. A recent study revealed that by simply upping your fiber intake (and making no other dietary changes) you can shed pounds and lower your blood pressure.
In this recipe, whole wheat pasta and cannellini beans make for an Italian-inspired comfort food dish with a whopping 13 grams of fiber per serving.
Using creamy cauliflower, instead of a starchy carb like potatoes or macaroni, provides a low-calorie base to hold all of that cheesy goodness. This recipe takes just five minutes of prep time and adds 4 grams of fiber to your meal for just a few extra calories.
The butternut squash is cooked in just a touch of butter, creating a creamy, caramelized texture that will satisfy your taste buds.
Whole wheat orzo is topped with a homemade sundried tomato sauce, sliced chicken breast, and artichoke hearts for a filling meal that delivers 10 grams of fiber. The delicious combo of crunchy hazelnuts, sweet raspberries, and creamy avocado packs in 7 grams of fiber.
In this version, oats sit overnight in a combo of tangy Greek yogurt, milk, and chia seeds forming a thick, creamy base for raspberries and chopped almonds. All you need is olive oil, lemon, and a sprinkle of salt and pepper to transform the vegetable into a tender, slightly charred dish with 9 grams of fiber.
A combination of lentils, carrots, and almonds make for a flavorful patty with a sturdy texture that holds up on a whole wheat bun. Then you’ll have a delicious stew packed with 11 grams of fiber on the table by dinnertime!


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With more than 8g of protein, it’s a shake that’s more than suitable as a liquid breakfast. We are a fully independent site that provides recipes for those who own a Nutribullet or similar blender. My husband and I are on a low carb diet and really missed cookies, so it took awhile for me to come up with this recipe. Sources include: oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flax seeds, beans, dried peas, blueberries, psyllium, cucumbers, celery and carrots. The recipe includes fiber-rich ingredients like Shiitake mushrooms, whole-grain farro and chickpeas. Best of all, you can make variations to the base bran recipe to make all kinds of tasty options, from blueberry bran to cranberry orange bran. Of course, small white beans are a great source of dietary fiber, but spinach is a good source as well. And there's increasing evidence that it can reduce your risk of developing type 2 diabetes as well. Stews are a great way to pack in a ton of flavorful ingredients into one dish with minimal prep time. Join the conversation!Free NewslettersPersonalized tips and information to get and stay healthier every day. National Library of Medicine, the average American eats 10-15 grams of fiber per day, but needs more like 30 grams. As Olena puts it, “It tastes like something in between tapioca pudding, mousse and Greek yogurt.” Each serving has 17.0g of dietary fiber! But despite the well-known benefits, chances are you’re still falling short of the daily recommended value, which is 21 to 25 grams daily for women and 30 to 38 grams for men.
This recipe combines chickpeas, squash, lentils, peanuts, and zesty ginger for a hearty, unexpected weeknight meal that you can eat on its own or ladled over brown rice. From quick and easy breakfasts to flavorful dinners, here are some fiber-packed recipe ideas to get you started.



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