Step aside, protein! Fiber may not get as much attention, but it’s a game-changer for weight management and overall health. These 12 nutrient-packed dinner recipes make it simple to hit your daily fiber goals.
Like protein, fiber helps to slow down the digestion of our food – assisting with satiety or those feelings of fullness. When meals are high in both protein and fiber we are more likely to feel satisfied which can be key for weight management.
Aside from the weight management benefits, fiber is important for a healthier gut microbiome, decreasing cardiovascular disease risk, lowering cholesterol, and prevention of chronic inflammation and certain cancers.
All the reasons why you should add these healthy and delicious dinners to your weekly meal rotation!
How Much Fiber do we Need Each Day?
On average, most adults in North America are consuming 17 grams of fiber per day or less. 25-30 grams of fiber is the general recommendation with many organizations stating over 30 grams per day can be the most beneficial.
The current dietary guidelines for Americans suggest that people over age 2 should consume 14 grams of fiber for every 1,000 calories in the daily diet. Therefore, those requiring more calories per day would benefit from a higher fiber intake.
Some of the best high fiber foods:
In general, consuming a diet rich in a variety of fruits and vegetables, whole grains, beans and legumes will help you reach a higher fiber intake easily. Below are just some of my favorite high fiber foods.
- Chia seeds
- Raspberries
- All beans and legumes (black beans, lentils, chickpeas, etc.)
- Artichokes
- Leafy greens like spinach, kale, broccoli, Brussel sprouts
- Avocados
- Ancient grains like quinoa, barley and farro
What about gas and bloating?
Alright, let’s talk about the elephant in the room. Many people complain that consuming more beans and legumes leads to increased bloating and gas.
Here’s the thing: there is this “transitional period” when going from a low fiber diet to a high fiber diet. It takes some time for the gut microbiome to adapt to these dietary changes. Specifically, gas is a byproduct of our gut bacteria digesting insoluble fiber and the raffinose found in beans.
Tips when increasing fiber intake:
- Start low and go slow. Increase your fiber intake gradually, over the course of a few weeks.
- Take Gas-X or Beano prior to meals. I found this really helped me when I started eating more beans.
- If using uncooked beans, soak them in water for at least 12 hours and dispose of the water before cooking. Drain and rinse canned beans well.
High Fiber Dinner Recipes
“How can I increase my fiber intake?” is a question I often hear – along with many people just turning to supplements because it’s the easy way out. These delicious dinner recipes will make consuming a higher fiber diet feel a little more realistic – keep these in your meal rotation and search for more dinner recipes like them.
1. Southwest Crispy Rice Bowl (PCOS Nutritionist Alyssa)
This is a copycat recipe of the Sweetgreen crispy rice bowl! Blackened chicken is combined with a variety of different vegetables and a spicy cashew dressing. It provides a healthy balance of protein, fiber and healthy fats! Each serving has 11 grams of fiber total.
2. Mexican Style Dense Bean Salad
A dense bean salad typically has a lot of beans, a lean protein source, a lot of fresh vegetables and whatever other add-ins you want! This Mexican-inspired one features crunchy vegetables, creamy avocado, and savory chicken. The dressing is light yet packed with flavor.
Each serving provides 20 grams of protein and 11 grams of fiber. Eat it as is, in a wrap, or with some chips.
This is a super simple recipe that involves a lot of vegetable chopping. However, once that is done, it’s just throwing it altogether with the dressing (using cooked chicken)! For even more dense bean salad ideas, read How Create High Protein and Fiber Dense Bean Salads.
3. Spicy Southwest Salad (The Oregon Dietitian)
Another salad with Tex Mex inspired flavors, this Southwest salad packs a nutritional punch with 14 grams of fiber per serving. You may be asking what it is about this salad that makes it so high in protein? Well, you’ve got black beans, avocado and a variety of different vegetables. Each serving has 30 grams of protein, too!
4. Mexican Chili
A super easy chili that’s spicy and delicious using a combination of fresh and canned ingredients. Either make it on the stovetop in less than 30 minutes or let it simmer for hours in a crockpot!
The high fiber stars of this recipe: avocado and black beans. There is 13 grams of fiber per serving!
5. Slow Cooker Chicken & Chickpeas
This simple yet flavorful creamy coconut and tomato chicken with chickpeas is one of my favorite low maintenance dinner recipes. It’s just so easy- there is very few ingredients, little prep, and everything (rice excluded) is thrown into a crockpot for a well-balanced meal {Gluten-Free & Dairy-Free}.
This dish combines coconut milk and tomato sauce, resulting in a rich, slightly sweet and tangy sauce. Then, that creamy sauce is served over rice which soaks up all the flavor! Each serving has 28 grams of protein and almost 7 grams of fiber.
6. Viral Turkish Pasta with Artichokes & Sun-Dried Tomatoes
This is a take on the viral Turkish pasta but with artichokes and sun-dried tomatoes. It’s ground beef and pasta with artichokes, sun-dried tomatoes, and a garlic yogurt sauce on top. Something about the yogurt and pasta combination is so good!
Each serving 40 grams of protein and 8 grams of fiber. Artichokes are one of the highest fiber foods, with grams per 5 grams of fiber per 1/2 cup serving. The garlicky yogurt adds some probiotics to the meal, too.
7. Quinoa Power Bowl with Tempeh (Bucket List Tummy)
This quinoa power bowl features sweet potatoes, avocado, beets, beans and tempeh. It’s vegan and has 16 grams of fiber per bowl. There are four high fiber stars here: beans, quinoa, avocado and sweet potatoes! If you don’t like tempeh, you could sub with chicken or ground turkey.
8. Feta & Tomato Lentil Pasta
This recipe was inspired by the viral TikTok feta and tomato pasta but with lentils added to increase the protein and fiber content. Feta, cherry tomatoes, and garlic are roasted to perfection, creating a creamy sauce to go with the pasta.
It’s actually super easy to make. The Barilla Protein Plus noodles plus the lentils make this dinner very high in fiber! Each serving has 26 grams of protein and 14 grams of fiber! There will be plenty of leftovers for lunch the next day. I typically used canned lentils for convenience but you could cook your own lentils.
9. Healthy White Bean Soup (Haute & Healthy Living)
A cozy and comforting Tuscan-inspired Italian white bean soup! It’s made in the crockpot so it’s easy and low maintenance. The broth is super creamy, a combination of coconut milk and sun-dried tomatoes. Each serving has 12 grams of fiber and this could be increased by selecting a higher fiber noodle. It’s vegan and gluten-free friendly!
10. Chicken Lentil Curry (The Healthy Epicurean)
This lentil curry features chicken thighs, lentils, diced tomatoes, coconut milk, garlic, and curry-inspired spices. Make it in an Instant Pot, slow cooker, or on the stove. Serve it over fluffy Jasmine rice – each serving provides 6.5 grams of fiber and 30 grams of protein.
11. Greek Chicken Bowl with Garlic Yogurt
This protein bowl is like a Chipotle bowl but Mediterranean-inspired. This bowl can be as easy or as complex as you want it to be! Summer time? Marinate and grill the chicken. Winter? Air fryer for convenience. Lazy or busy nights? Just use a rotisserie chicken. Easily customize with what you have on hand. Each serving has an estimated 9.5 grams of fiber.
12. Slow Cooker Buffalo Chicken Stuffed Sweet Potatoes (Simple and Fraiche)
The buffalo chicken is cooked in a crockpot then stuffed in a sweet potato for a delicious, well-balanced meal. Top it with green onions and blue cheese crumbles for the ultimate bite! Sweet potatoes are an excellent source of fiber, each serving has 7 grams of fiber.
Many of these recipes are dietitian created, however, nutritional information is just an estimation. I hope these dinner recipes are helpful to you – feel free to follow along for more evidence-based nutrition and high protein + fiber recipes.