Getting enough fiber in your diet is one of the most important, yet overlooked aspects of a healthy nutrition plan.
From feeding your gut bacteria and supporting daily bowel movements, to keeping you full longer and stabilizing blood sugar levels, the benefits seem endless. Research even shows that per 10g increase of fiber, you may lower your risk of all-cause mortality by 10% (1,2,3)!
Oh, and let’s not forget the essential vitamins and minerals, as well as phytonutrients (health-promoting plant compounds) that come with high fiber foods.
This mini blog is one you’ll want to bookmark. Because as much as most people under-eat fiber, it’s easier than you think! Include the following high fiber meals in your diet, and you’ll effortlessly hit 30-40g of fiber per day (without supplements)!
How much fiber should I get in a day?
First of all, to get an idea of how much fiber to get per day, check out the table below to get your baseline.
Research shows that an intake of about 14g per 1000 calories consumed (4), seems to be a good baseline.
However, what we see among our most successful online nutrition coaching clients, is that aiming for a little more fiber can be even more beneficial! They typically feel better, have more consistent bowel movements, and feel more full!
Â
Calorie Intake (kcal) | Fiber Intake (grams) |
1600 | 22 – 24 |
1800 | 25 – 27 |
2000 | 28 – 30 |
2200 | 31 – 33 |
2400 | 34 – 36 |
2600 | 37 – 39 |
Breakfast: Start Your Day with Fiber
An OCS favorite! The oats, raspberries, and seeds are ALL super high in fiber, it’s easy and quick to make, and it tastes great!
For extra protein (which is another nutrient many people are often low on), you simply mix in a scoop of your favorite protein powder. We love NuEthix Iso-Perfect (click to order) protein powder! You can get 10% off with code ‘OCS10’.
Ingredients:
- 50g oats
- 50g raspberries
- 1 tablespoon (10g) flax or chia seeds
- 1 scoop of protein powder
- 1 tsp cinnamon and/or cardamom
Fiber Content: About 15-16 grams.
Another great option! You can swap the whole grain bread for spelt or Ezekiel bread, or any other type you prefer. Also here, we wanted to make sure you get your proteins too. Simply scramble the eggs and egg whites, and mix in the spinach!
Ingredients:
- 2 slices of whole grain bread
- ½ ripe avocado
- 1 whole egg
- 4 egg whites
- 1 Handful (30g) spinach
- Add salt and pepper to taste
Fiber Content: About 10 grams.
Did you know that when you mix chia seeds with water or milk, it’ll turn into a pudding when you let it sit overnight? This one’s great for the busy mornings when you don’t feel like putting something together. Just make sure to prep it in the evening 😉
Ingredients:
- 2 tablespoons (20g) chia seeds
- 120g almond milk
- 50g blueberries
- 50g granola (add in the morning to keep it crunchy)
- 1 tsp of honey (optional)
Fiber Content: Roughly 13-14 grams.
For more protein in this meal, you can add a scoop of protein powder (code ‘OCS10’), or simply add some low or nonfat greek yogurt, cottage cheese, or Skyr!
Lunch: High Fiber Lunch Options
Lentil soups and stews are great to prep in large amounts! The recipe below is VERY general, so you can play around with the recipe and add whatever you like. The goal is to find your own favorite version 🙂
Ingredients:
- 150g canned, drained lentils (or about 50g when using dry lentils)
- 150g veggies of choice! Common options: carrots, onions, celery, garlic, tomatoes, spinach, zucchini, bell peppers, kale, potatoes.
- Lots of spices! Commonly used: cumin, coriander, turmeric, paprika, bay leaves, thyme, curry powder, chili powder/flakes, pepper, garam masala.
Fiber Content: About 15 grams.
Another one that’s very versatile. You may switch up the protein source, and play around with different vegetables for variety!
Ingredients:
- 100g salmon or protein of choice
- 150g cooked quinoa
- 1 handful (30-40g) greens of choice (lettuce, arugula, etc.)
- 5 cherry tomatoes
- ¼ cucumber
- 1 bell pepper
- Balsamic vinaigrette
Fiber Content: About 8-9 grams
Great for prepping in larger amounts, with endless different combinations to try out!
Ingredients:
- 100-150g protein of choice (chicken, shrimp, beef strips, etc.)
- 150g cooked brown or wild rice
- 150g mixed vegetables (for example: broccoli, bell peppers, snap peas, etc.)
- Soy sauce
- Sesame oil
- Spices such as ginger, chili, cumin, turmeric (try different combos!)
Fiber Content: About 7 grams
"WHAT HIGH FIBER FOODS SHOULD YOU EAT TO HIT 30-40 GRAMS OF FIBER?" - The Odyssey Blog
>>> Enjoying this article? Make sure to check out our Fiber Deep Dive – How to Live Longer and Healthier!
Dinner: Nourishing High-Fiber Family Dinners
I mean… Who doesn’t love Mexican food? Also, if you’re looking for a lower-carb option, simply remove the tortilla and turn it into a Taco Bowl!
Ingredients:
- 100g ground beef (95% lean, 5% fat), season with taco spices
- 1 whole wheat tortilla (approx. 60g)
- 50g black beans
- Lettuce
- Cherry tomatoes
- ½ Bell pepper
- ½ Avocado
- Juice of ¼ lime
- Top with coriander
Fiber Content: About 16-17 grams
We love adding a bunch of veggies, or even mushrooms to a traditional bolognese pasta!
Ingredients:
- 100g ground beef (95% lean, 5% fat)
- 150g cooked lentil pasta (can be swapped for any other legume/bean pasta, or regular whole wheat pasta)
- 200g tomato sauce (add water and let reduce)
- ¼ – ½ zucchini
- ½ red bell pepper
- ½ carrot
- ¼ onion
- 2 cloves of garlic
- 1 tbsp extra virgin olive oil
- Rosemary, thyme, basil, salt, pepper
Fiber Content: About 11 grams (less when using regular pasta)
The easiest way to put together a healthy, balanced meal that’s nourishing and filling is to pick 1 of each a protein, carb, fat, and veggie. Here’s a great example!
Ingredients:
- 100g salmon or protein of choice
- 1 medium sweet potato
- 5g extra virgin olive oil
- 100g steamed broccoli
- Salt, pepper, and other spices/herbs you like
Â
Fiber Content: About 8 grams
Snacks: High Fiber Food Snacks That ACTUALLY Keep you Full
Did you know? Snacking/grazing throughout the day may actually be the reason why you DON’T feel full enough. That’s why our online nutrition coaching clients focus on eating big, filling meals that give them plenty of calories, enough of each macronutrient, fiber, and lots of micronutrients.
However, that’s not to say we don’t also include some snacks or lighter meals!. Below you’ll find some snack ideas that’ll keep you going much longer than any protein bar or cookie will.
Ingredients:
- 200g greek yogurt, cottage cheese, or Skyr
- 100g blackberries or berry of choice
- 10g (about 5 halves) walnuts
Fiber Content: About 7 grams
Ingredients:
- Protein shake with water or milk,or a glass of protein milk
- 1 large orange or 2 kiwis (eat the skin for extra fiber!)
- 15x (20g) almonds
Fiber Content: About 7 grams
Surprised about this one? Popcorn actually seems to be one of the most filling traditional snacks out there! Now, remember too that it’s not JUST about fiber, and that protein is crucial for staying full too. So just make sure to also add an easy on-the-go protein option, and maybe some additional fruit for micronutrients.
Ingredients:
- 50g air-popped popcorn
- Sprinkle of sea salt
- Easy protein options: beef jerky, protein shake/drink/yogurt
- Piece of fruit for even more fiber!
Fiber Content: About 7 grams for the 50g of popcorn by itself! More if you add a piece of fruit.
EZ does it!
Even if you go with the lowest options mentioned above, you’ll still hit 32g of fiber!
This is a classic case of ‘nutrition is actually super simple’. It just FEELS hard because changing your habits takes a lot of effort and time! These foods may not be part of your daily routines yet, and that’s OK!
That being said, go ahead and try out some of these meals this week, or even better: head over to the store TODAY.
Don’t let this be another blog you quickly scan through without applying what you’ve learned.
You being here, means you’re looking to level up your nutrition, and that you’re on your way to becoming the next, healthier version of yourself. So let’s do what future-you would do; take action and let’s start eating more of these amazing, nutritious foods!
Thank you for reading 🙂
