10 High-Fiber Recipes to Support Digestive and Heart Health
Introduction
Fiber is an essential nutrient crucial for digestive regularity, blood sugar control, and cholesterol management. At NutrientShield, we’ve compiled 10 unique and simple recipes to help you increase your fiber intake and support your overall well-being. These recipes feature a variety of high-fiber foods to keep your diet both healthy and exciting. Disclosure: We may earn a commission from purchases made via affiliate links.
1. Hearty Split Pea Soup
Why It’s Great
Split peas are incredibly high in fiber, with one cooked cup providing an impressive 16 grams. This soup is not only a comforting and satisfying meal, but it’s also a powerful way to support your digestive system and keep you full for hours.
Ingredients
- 1 cup dry split peas, rinsed (Buy Organic Split Peas)
- 4 cups vegetable broth
- 1 onion, chopped
- 2 carrots, chopped
- 1 celery stalk, chopped
- 1 bay leaf
Instructions
In a large pot, sauté onion, carrots, and celery until softened. Add split peas, broth, and bay leaf. Bring to a boil, then reduce heat and simmer for 45-60 minutes, or until peas are tender and soup has thickened. Serves 4.
Nutrient Highlight
Provides a very high amount of fiber (~16g) and plant-based protein.
2. Creamy Artichoke Spinach Dip
Why It’s Great
Artichoke hearts are one of the most fiber-rich vegetables, offering about 7 grams per cup. This dip is a flavorful and indulgent way to get a solid dose of fiber and can be served with raw vegetables or whole-grain crackers.
Ingredients
- 1 can (15oz) artichoke hearts, drained and chopped (Buy Canned Artichokes)
- 1 cup fresh spinach, chopped
- 4 oz cream cheese, softened
- 1/4 cup plain Greek yogurt
- 1/4 cup grated parmesan cheese
Instructions
Preheat oven to 375°F (190°C). In a bowl, mix artichoke hearts, spinach, cream cheese, Greek yogurt, and parmesan. Transfer to a small baking dish and bake for 15-20 minutes, or until hot and bubbly. Serves 4.
Nutrient Highlight
High in fiber (~7g) and provides a good source of calcium.
3. Raspberry Chia Seed Smoothie
Why It’s Great
This smoothie is a fiber superstar. Raspberries are one of the highest-fiber fruits, while chia seeds are a fantastic source of both soluble and insoluble fiber. It’s a quick and easy breakfast or snack that supports digestive health and satiety.
Ingredients
- 1 cup frozen raspberries (Buy Frozen Berries)
- 1 tbsp chia seeds (Buy Chia Seeds)
- 1 cup almond milk or water
- 1/2 frozen banana
Instructions
Combine all ingredients in a blender and blend until smooth. Add more liquid if needed to reach desired consistency. Serves 1.
Nutrient Highlight
Provides an excellent amount of fiber (~12g) and Omega-3 fatty acids.
4. Homemade Black Bean Burgers
Why It’s Great
Black beans are a fiber and protein powerhouse. Making your own black bean burgers is a delicious way to enjoy a high-fiber meal that's also satisfying and full of flavor. Serve them on a whole-grain bun for an extra fiber boost.
Ingredients
- 1 can (15oz) black beans, rinsed and drained (Buy Canned Black Beans)
- 1/2 cup breadcrumbs
- 1/4 cup chopped onion
- 1/2 tsp cumin
- 1/4 tsp chili powder
Instructions
In a bowl, mash the black beans with a fork, leaving some whole for texture. Stir in breadcrumbs, onion, cumin, and chili powder. Form into two patties. Cook in a skillet with a little oil for 5-7 minutes per side until heated through and crisp. Serves 2.
Nutrient Highlight
High in fiber (~8g per burger) and a great source of plant-based protein.
5. Pearl Barley and Roasted Vegetable Salad
Why It’s Great
Barley is a fantastic source of soluble fiber, particularly beta-glucan, which is known for its heart-healthy benefits. This salad combines the nutty flavor of barley with sweet, roasted vegetables for a fulfilling and nutritious meal.
Ingredients
- 1 cup cooked pearl barley (Buy Organic Barley)
- 1 cup roasted carrots and bell peppers
- 1 tbsp lemon vinaigrette
- Pinch of salt and pepper
Instructions
Combine cooked barley and roasted vegetables in a bowl. Drizzle with lemon vinaigrette and toss to combine. Season with salt and pepper to taste. Serves 2.
Nutrient Highlight
Provides a significant amount of fiber (~6g) and complex carbohydrates.
6. Quinoa and Roasted Broccoli Bowl
Why It’s Great
Quinoa is a complete protein source and is also rich in fiber. Pairing it with roasted broccoli creates a well-rounded meal that is both delicious and excellent for your digestive health.
Ingredients
- 1 cup cooked quinoa (Buy Quinoa)
- 1 cup roasted broccoli florets
- 1/4 cup chopped walnuts
- 2 tbsp tahini dressing
Instructions
In a bowl, combine quinoa, roasted broccoli, and walnuts. Drizzle with tahini dressing and toss gently to coat. Serves 2.
Nutrient Highlight
Contains a great combination of fiber (~6g) and protein (~8g).
7. Avocado Toast with Alfalfa Sprouts
Why It’s Great
Avocados are known for their healthy fats and are also a good source of fiber. Alfalfa sprouts add a light, fresh crunch and a nice fiber boost to this classic breakfast or snack.
Ingredients
- 1 slice whole-grain toast
- 1/2 ripe avocado, mashed (Buy Fresh Avocados)
- 1/4 cup alfalfa sprouts
- Pinch of salt and red pepper flakes
Instructions
Toast the bread. Spread the mashed avocado evenly on top. Add the alfalfa sprouts, salt, and red pepper flakes. Serves 1.
Nutrient Highlight
A simple, high-fiber (~5g) and high-fat meal that helps with satiety.
8. Stuffed Baked Sweet Potato
Why It’s Great
Sweet potatoes are a fantastic source of dietary fiber, especially with the skin on. Stuffing them with black beans and corn makes a complete, high-fiber, and delicious meal that's easy to customize with your favorite toppings.
Ingredients
- 1 large sweet potato
- 1/2 cup canned black beans, rinsed and drained (Buy Beans)
- 1/2 cup corn kernels
- 2 tbsp Greek yogurt or sour cream (optional)
Instructions
Preheat oven to 400°F (200°C). Pierce the sweet potato several times with a fork and bake for 45-60 minutes, or until tender. Once cooked, slice it open and stuff with black beans and corn. Top with a dollop of Greek yogurt or sour cream. Serves 1.
Nutrient Highlight
Provides an impressive amount of fiber (~10g) and Vitamin A.
9. High-Fiber Bran Muffins
Why It’s Great
Bran is one of the most concentrated sources of fiber. These muffins are a convenient and delicious way to get a significant fiber boost in a portable snack or breakfast item. They can be made in a batch and stored for the week.
Ingredients
- 1 cup wheat bran cereal
- 1 cup flour (whole-wheat works best)
- 1/2 cup milk
- 1/4 cup brown sugar
- 1 egg
- 1/4 cup applesauce
- 1 tsp baking soda
Instructions
Preheat oven to 400°F (200°C). In a large bowl, mix bran cereal and milk; let sit for 5 minutes. Stir in the remaining ingredients until just combined. Spoon batter into a muffin tin and bake for 15-20 minutes, or until a toothpick comes out clean. Makes 12 muffins. (Fiber content per muffin: ~4g) Serves 12.
Nutrient Highlight
A great way to get a quick and easy fiber boost for digestive regularity.
10. Simple Steamed Edamame
Why It’s Great
Edamame, or soybeans, are an excellent source of fiber and protein. Steaming them and serving with a pinch of salt is a quick, healthy, and satisfying snack that is perfect for on-the-go.
Ingredients
- 1 cup edamame pods, frozen (Buy Frozen Edamame)
- Pinch of sea salt
Instructions
Bring a pot of water to a boil. Add frozen edamame pods and cook for 3-5 minutes. Drain and toss with a pinch of salt. Eat by popping the beans out of the pods. Serves 1.
Nutrient Highlight
Provides a good dose of fiber (~8g) and a significant amount of plant-based protein.
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Tips for Success
- Gradually increase your fiber intake to avoid digestive discomfort.
- Drink plenty of water throughout the day to help fiber move through your digestive system.
- Share your recipes in our Users-Blogs community!
Disclaimer
This content is for educational purposes. Consult a healthcare professional before making dietary changes.
