Fiber is so important in our diet. Not only does it aid in digestion, regulate blood sugar and appetite, and reduce inflammation, but it may reduce risk of colon cancer while also ridding the body of excess hormones and cholesterol. The more fiber you can get into your diet, the better! It’s also very important if you are prioritizing your protein intake to ensure things are moving through your digestive tract. A great goal is to get 25-35 grams of fiber per day.

Here are my top 8 foods to eat regularly to help you ensure you’re getting adequate fiber in every day. And I’m linking 5 of my favorite recipes for each cateogry!








Chia Seeds

Beans contain different amounts of fiber depending on the bean. Some of the best sources of fiber include chickpeas at 14.5 grams, lentils at 15.6 grams, and black beans at 15 grams.

Marinated Butter Beans

Lentil Tortilla Soup

Stewed Beans

Turmeric Rice & Beans

Soupy Tomato Beans

Berries also contain different amounts of fiber depending on the berry. Per 1 cup, blueberries have 3.6 grams, raspberries have 8 grams, strawberries have 8 grams of fiber.

Lemon Berry Chia Pudding

Simple Berry Cake

Triple Berry Kale Salad

Blueberry Crisp

No Bake Sticky Berry Bars

Oats contain 4 grams of fiber per 1/2 cup of raw oats.

Chocolate Chip Oat Bars

Strawberry Cheesecake Overnight Oats

Chocolate Sea Salt Granola

Peanut Butter Granola

Chocolate Peanut Butter Baked Oats

Broccoli contains 2.2 grams of fiber per one cup of raw broccoli.

Broccoli Salad with Bacon

Beef & Broccoli Cashew Stir Fry

Red Thai Beef Curry

Healthier Broccoli Cheddar Soup

Spaghetti Squash Noodle Bowls

Avocados container 13.5 grams of fiber per 1 avocado.

Greek Avocado Dip

Avocado Toast Three Ways

Shredded Beef Arepas

Honey Lime Chicken Wings w/ Creamy Avocado Dip

Summer Shrimp Salad

Carrots contain 2.8 grams of fiber per 100 grams (2 small/medium carrots).

Easy Roasted Carrots

Instant Pot Carrot Soup

Moroccan Carrot Salad

Carrot Cheesecake Crumb Muffins

Carrot Breakfast Carrot Cake

Almonds contain 3.5 grams of fiber per 1 ounce serving.

Peppermint Patty Almond Butter

Almond Butter Blondies

Almond Joy Bars

Almond Butter Granola

Almond Butter Chocolate Cups

Chia seeds contain 10 grams of fiber per 1 ounce serving.

Peanut Butter & Jelly Smoothie Bowl

Citrus Yogurt Chia Bowls

Overnight Chocolate Coffee Chia Pudding

Pumpkin Pie Chia Pudding

Chocolate Dip Caramel Nut Bars

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