High Fiber Meals to Support Digestion, Energy, and Long-Term Wellness

Fiber might not be flashy, but it’s a total game-changer for your body and mind. It keeps your digestion running smoothly, your energy steady, and your blood sugar in check — all key players in feeling your best every day.

But here’s the kicker: only about 7% of Americans get enough, says the American Society for Nutrition. That means most people are missing out on some major feel-good benefits.

The good news? Boosting your fiber intake can be easy and seriously delicious. With tasty, high-fiber recipes and smart everyday tips, you can power up your plate and support your wellbeing — one meal at a time.

Elevate your routine with fiber-packed foods that leave you energized, satisfied, and ready to take on the day.

Dietary Fiber: The Basics

Fiber is a type of carbohydrate—but it doesn’t act like the others. While most carbs break down into sugar during digestion, fiber stays intact, moving through your digestive system without being absorbed.

There are two main types, and both are essential:

• Soluble fiber pulls water into your stomach and turns into a gel-like substance. This slows digestion and helps you feel fuller, longer.
• Insoluble fiber doesn’t dissolve. Instead, it acts like a broom, helping food move smoothly through your gut and keeping things regular.

A high-fiber meal should include both types to get the full spectrum of benefits.

What Can a High-Fiber Diet Do for You?

Fiber is a powerhouse when it comes to long-term wellness. According to a 2020 study on digestive fiber, the benefits may include:

• Better digestion and improved gut motility
• Support for weight management
• A thriving gut microbiome, which impacts everything from mood to immunity
• More stable blood sugar levels
• Reduced chronic inflammation
• Mental health support, including improved mood regulation
• A lower risk of heart disease
• Reduced risk of colon cancer

And there’s more: a healthy gut microbiome—nurtured by a high-fiber diet—can also lead to better energy, more restful sleep, and even enhanced focus throughout the day.

This doesn’t mean a high-fiber diet is a magic cure-all. You shouldn’t treat fiber like medicine. Rather, you should see it as a crucial nutrient for supporting your long-term wellness. 

How Much Fiber Do You Need?

Adults should eat at least 14 grams of fiber for every 1,000 calories, according to Harvard Health. That comes out to around 28-34 grams every day. To help you visualize that, here are a few serving sizes that contain approximately 30 grams of fiber:

• 7.5 medium apples
• 2 cups of black beans
• 4.5 cooked artichokes
• 4 cups of blackberries
• 2.5 cups of chickpeas

So, do you have to eat 2 cups of plain black beans every day to meet your fiber goals? Of course not. With so many heart-healthy foods that are naturally high in fiber, it’s easy to mix and match ingredients to reach your daily intake. Below are a few tasty high fiber meal ideas to help you get enough fiber in your diet every day. 

Breakfast Boosters

It’s the most important meal of the day! Starting your day with plenty of fiber and protein will keep you full and energized. These high-fiber, high-protein meals are easy to make, delicious, and perfect for starting your day on the right foot.

Quinoa and Berry Breakfast Bowl

• Quinoa: 5.18 grams of fiber per cup (cooked)
• Blackberries: 7.6 grams of fiber per cup
• Raspberries: 8 grams of fiber per cup
• Blueberries: 3.5 grams of fiber per cup

For extra protein and flavor, consider adding a scoop of Greek yogurt to your bowl. Yogurt is also a probiotic food — great for your gut health. Top it with a drizzle of honey for flavor.

Overnight Oats With Flax and Berries

• Rolled oats: 8 grams of fiber per cup
• Chia seeds: 10 grams of fiber per 2 tablespoons

You can enjoy your bowl of oatmeal cold or heat it up on the stove. Add honey, berries, or even a few chocolate chips for sweetness. 

Whole Grain Avocado Toast

• Whole wheat bread: 3 grams of fiber per slice
• Avocado: 14 grams of fiber per medium avocado

You can slice the avocado directly onto your toast if you’re in a hurry. To dress this dish up, try mashing the avocado with a little lemon juice. Top it with sea salt and red pepper flakes. 

Midday Lunch

You may be tempted to skip lunch, especially if you’re having a busy workday. But missing a meal can deplete your blood sugar, slow your metabolism, and cause you to overeat in the long run, according to Banner Health. Try making these high-protein and fiber meals ahead of time to keep your energy up through the afternoon. 

Lentil and Vegetable Salad or Soup

• Cooked lentils: 15.6 grams of fiber per cup
• Broccoli: 2.2 grams of fiber per cup
• Carrots: 2.7 grams of fiber per cup
• Bell peppers: 2.1 grams of fiber per cup

If you’re making a salad, try roasting the vegetables, then tossing them with the lentils and arugula or another leafy green. For a soup, simmer the ingredients in chicken or vegetable broth.

Chickpea Salad With Arugula and Olive Oil

• Chickpeas: 12.5 grams of fiber per cup
• Arugula: 1.6 grams of fiber per cup

Chickpeas are super high in fiber and pair well with prebiotic-rich foods like arugula, avocado, and onions. Toss in some of your other favorite veggies and complete this salad with a simple olive oil-based dressing. 

Black Bean and Corn Wraps

• Black beans: 18.2 grams of fiber per cup
• Corn kernels: 2.4 grams of fiber per cup
• Whole wheat tortilla: Approx. 3 grams of fiber

Add some crunchy cabbage to your wrap, a yogurt-based dressing, and a few jalapeños for an extra kick.

Hearty Dinners

A hearty and satisfying dinner doesn’t have to be low in nutrients. Whether you’re trying to reach your daily fiber goal, support your weight loss journey, or just stick to a healthy diet, here are a few dinners that will leave you full and happy.

Chickpea and Spinach Stir-Fry

• Chickpeas: 12.5 grams of fiber per cup
• Spinach: 2.2 grams of fiber per cup
• Leeks: 2 grams of fiber per cup
• Tofu: 2 grams of fiber per serving (3.5 ounces)

Don’t be afraid to add whatever veggies you like. You could also swap the tofu for chicken breast or another lean protein source, ideal if you’re following a macros guide.

Quinoa With Roasted Veggies and Tempeh

• Quinoa: 5.18 grams of fiber per cup
• Broccoli: 2.2 grams of fiber per cup
• Asparagus: 3.6 grams of fiber per cup
• Tempeh: 7 grams of fiber per serving (3 ounces)

Tempeh is a tofu-like protein made from fermented soybeans, making it a great source of probiotics as well as fiber. Top your grain bowl with some sweet chili sauce or sriracha if you like a little spice.

Black Bean Tacos with Slaw

• Black beans: 18.2 grams of fiber per cup
• Cabbage: 2 grams of fiber per cup
• Corn tortillas: Approx. 3 grams of fiber per (large) tortilla

For a meatier bite, mash your black beans into patties and fry them in a little olive oil. A little Oaxacan cheese adds some creaminess and tang.

Snack Smart

There’s nothing wrong with snacking throughout the day. Here are a few snacks that are high in fiber and other nutrients to help you feel good:

• Apple with peanut butter: One apple has around 4 grams of fiber, and peanut butter is a good source of protein and healthy fats.
• Air-popped popcorn: Popcorn is an incredible source of fiber — one serving (3.5 ounces) has around 15 grams.
• Raw carrots with hummus: Hummus is super filling and high in fiber, and carrots are jam-packed with vitamins.

Culinary Tips: Maximizing Fiber Intake

Getting more fiber in your diet doesn’t require any major changes. All you have to do is prioritize a few fiber-rich ingredients throughout the day. Here are a few tips:

• Add beans: White beans, black beans, kidney beans, and chickpeas are great sources of fiber and can be mixed into practically any dish.
• Swap out your grains: Try swapping your white rice for brown rice, quinoa, or barley.
• Don’t go hungry: Hunger makes it harder to choose nutritious ingredients. Snack on fiber-rich foods like apples, berries, hummus, or popcorn to keep your belly full.
• Hydrate: Boosting your fiber intake can also slow down your digestion, so stay hydrated to keep things running smoothly.

Track Your Fiber: Tools and Apps to Help You Stay on Track

Most Americans aren’t eating enough fiber. This funky little carb is good for your digestion, weight management, cognitive health, heart health, and more. Getting enough every day is an easy way to stay well. 

To help you stay on track with your fiber intake, try a macro calculator. Tools like Nutrium and Meditopia are also super helpful for anyone who wants to support their wellness on a busy schedule. Best of all, they may be available through your employer with Wellhub.

Not sure if you have access to Wellhub’s partner apps and other wellness tools? Check your eligibility to find out. If your employer doesn’t currently offer Wellhub, you can start a petition to access better wellness benefits that support your whole workplace. 

References:

• 9, J., & Staff, A. (2021, June 9). Most Americans are not getting enough fiber in our diets. American Society for Nutrition. https://nutrition.org/most-americans-are-not-getting-enough-fiber-in-our-diets/
• Barber, T. M., Kabisch, S., Pfeiffer, A. F. H., & Weickert, M. O. (2020, October 21). The health benefits of dietary fibre. Nutrients. https://pmc.ncbi.nlm.nih.gov/articles/PMC7589116/
• Solan, M. (2024, November 1). The facts on fiber. Harvard Health. https://www.health.harvard.edu/nutrition/the-facts-on-fiber
• Banner Health. (n.d.). Here’s what happens when you skip meals.  https://www.bannerhealth.com/healthcareblog/teach-me/here-is-what-happens-when-you-skip-meals