13 High Fiber Foods and Recipes Your Gut Will Thank You For

Most of us eat only half the fiber our bodies need, and our gut feels it. Bloating, sluggish mornings and that heavy feeling after meals can all start there. The good news? High fiber foods are cheap, filling and tasty when you cook them right. Here are the easy recipes we keep coming back to, one simple bowl at a time..

Start With a Rainbow High Fiber Grain Bowl

If you want to eat more high fiber foods without thinking too hard, start with a bowl. Brown rice and quinoa at the bottom, then black beans, chickpeas, edamame and every color of veggie you have. Each bite brings fiber, crunch and freshness. Your gut gets many fiber types at once, and you stay full for hours. Which topping would you pile on first?

You will need: 1 cup cooked brown rice and quinoa, 1/2 cup black beans, 1/2 cup chickpeas, 1/2 cup shelled edamame, 1 cup roasted sweet potato cubes, 1/2 avocado, 3 radishes, 1/2 cup shredded red cabbage, 1/4 cup corn, a handful of spinach, sesame seeds, dressing: 2 tbsp tahini, 1 tbsp lemon juice, water, salt

How to make it: Spoon the warm rice and quinoa into a bowl. Arrange the beans, chickpeas, edamame, sweet potato, cabbage, corn and spinach in sections on top. Add sliced avocado and radish. Whisk tahini, lemon, a splash of water and salt until smooth. Sprinkle sesame seeds and drizzle the dressing over.

Overnight Oats, Easy High Fiber Foods for Breakfast

Breakfast is the easiest place to sneak in fiber. Oats carry a soft fiber called beta glucan that feeds the good bacteria in your gut, and chia seeds add even more. Mix them at night, and in the morning a creamy jar waits for you. No cooking, no stress, just a spoon. Blueberries bring sweetness and a little extra fiber too. It is the kind of breakfast that keeps you full until lunch.

You will need: 1/2 cup rolled oats, 1 tbsp chia seeds, 1/2 cup milk, 1/4 cup Greek yogurt, 1 tsp honey, 1/2 cup blueberries, a pinch of cinnamon

How to make it: Stir the oats, chia, milk, yogurt, honey and cinnamon in a jar. Cover and chill overnight. In the morning, stir again and add a splash of milk if thick. Top with blueberries and eat cold.

Red Lentil Soup, One of the Best High Fiber Foods

One cup of cooked lentils has around 15 grams of fiber, which is about half of what most adults need in a day. That makes this soup one of the best high fiber foods you can make on a busy night. Red lentils cook fast and melt into a thick, golden soup. Add cumin and a squeeze of lemon and it tastes like something you would order out. Quick poll: do you like your soup A) smooth, B) chunky, C) with bread for dunking?

You will need: 1 cup red lentils, 1 onion, 2 carrots, 2 garlic cloves, 1 tsp cumin, 1 can diced tomatoes, 4 cups vegetable broth, 1 lemon, olive oil, salt

How to make it: Saute the onion, carrots and garlic in oil for 5 minutes. Add cumin and stir. Add the lentils, tomatoes and broth. Simmer 20 minutes until soft. Blend half if you like it thick. Finish with lemon juice and salt.

Crispy Roasted Chickpeas for Snack Time

When the afternoon munchies hit, most of us grab chips. Try a bowl of crunchy roasted chickpeas instead. They are salty, crispy and packed with fiber and plant protein, so one handful actually fills you up. Make a big tray on Sunday and keep them in a jar all week. You can spice them sweet with cinnamon or savory with paprika. Which flavor would win at your house?

You will need: 2 cans chickpeas, 2 tbsp olive oil, 1 tsp smoked paprika, 1/2 tsp garlic powder, 1/2 tsp salt

How to make it: Heat the oven to 400F. Rinse and drain the chickpeas, then pat them very dry with a towel. Toss with oil and spices. Spread on a tray and roast 30 to 35 minutes, shaking once. Cool on the tray so they stay crisp.

Black Bean Tacos Ready in 15 Minutes

Taco night does not have to mean heavy. Black beans bring about 15 grams of fiber per cup, and they soak up spices like a dream. Mash a few for a creamy base, keep the rest whole, and pile on fresh salsa and crunchy cabbage. Kids love building their own, and nobody misses the meat. Would you pick A) corn tortillas or B) flour tortillas for these?

You will need: 2 cans black beans, 1 tsp cumin, 1 tsp chili powder, 8 small tortillas, 1 cup shredded cabbage, 1 cup salsa, 1 avocado, lime wedges, cilantro

How to make it: Warm the beans in a pan with cumin, chili powder and a splash of water. Mash about a third of them. Heat the tortillas. Fill with beans, cabbage, salsa and avocado. Finish with cilantro and a squeeze of lime.

Raspberry Chia Pudding, Sweet High Fiber Foods for Dessert

Chia seeds may be tiny, but just two tablespoons give you around 10 grams of fiber. When they soak, they turn into a soft pudding that feels like a treat. Layer it with mashed raspberries and you get a pretty dessert that is secretly working for your gut. Make it in jars for grab and go breakfasts or a sweet late night snack you can feel good about.

You will need: 3 tbsp chia seeds, 3/4 cup milk, 1 tsp maple syrup, 1/2 tsp vanilla, 1 cup raspberries

How to make it: Whisk the chia, milk, maple syrup and vanilla. Wait 5 minutes and whisk again so it does not clump. Chill at least 2 hours. Mash half the raspberries. Layer pudding and berries in a glass and top with whole berries.

Split Pea Soup: Old Fashioned High Fiber Foods at Their Best

Grandma knew what she was doing with this one. Split peas are one of the most fiber rich foods in the pantry, with about 16 grams per cooked cup. Simmered low and slow, they turn silky and thick with no cream at all. It costs very little to make and fills the whole house with a warm smell. Did someone in your family make split pea soup when you were little?

You will need: 1 lb dried split peas, 1 onion, 2 carrots, 2 celery stalks, 2 garlic cloves, 8 cups broth, 1 bay leaf, 1 tsp thyme, salt and pepper

How to make it: Rinse the peas. Cook the onion, carrots, celery and garlic in a big pot for 5 minutes. Add peas, broth, bay leaf and thyme. Simmer 1 hour, stirring now and then, until thick. Remove the bay leaf and season well.

Rainbow Quinoa Salad for Easy Lunches

Quinoa is a whole grain that cooks in 15 minutes and gives you fiber plus complete protein. Toss it with crunchy veggies and nuts and you have a lunch that stays good in the fridge for days. The more colors you add, the more different fibers you feed your gut. That variety is what helps good bacteria thrive. Pack it in jars and lunch is done.

You will need: 1 cup quinoa, 1 red pepper, 1 cucumber, 1 cup cherry tomatoes, 1/2 red onion, 1/4 cup cashews, 3 tbsp olive oil, 2 tbsp lemon juice, salt and pepper

How to make it: Rinse the quinoa and cook it in 2 cups water for 15 minutes. Let it cool. Chop all the veggies. Mix quinoa and veggies in a big bowl. Whisk oil, lemon, salt and pepper and pour it over. Top with cashews.

Stuffed Sweet Potatoes With Black Beans

A baked sweet potato is comfort food that loves your gut. Keep the skin on, because that is where a lot of the fiber hides. Split it open, load it with black beans, corn and a dollop of yogurt, and dinner is done. It feels hearty and cozy but leaves you light. Quick poll: A) cheese on top, B) salsa on top, or C) both?

You will need: 4 sweet potatoes, 1 can black beans, 1 cup corn, 1/2 tsp cumin, 1/2 cup Greek yogurt, 2 green onions, salt and pepper

How to make it: Heat the oven to 400F. Prick the sweet potatoes and bake 45 minutes until soft. Warm the beans and corn with cumin and salt. Split each potato open and fluff the inside. Spoon in the beans and corn. Top with yogurt and green onions.

Maple Roasted Brussels Sprouts

If you grew up hating Brussels sprouts, roasting will change your mind. High heat turns the edges brown and crispy and brings out a nutty sweetness. A little maple syrup at the end makes them almost addictive. Every cup gives you a nice dose of fiber that helps keep things moving. These go next to any dinner, and they disappear fast.

You will need: 1 1/2 lb Brussels sprouts, 2 tbsp olive oil, 1 tbsp maple syrup, 1 tbsp balsamic vinegar, salt and pepper

How to make it: Heat the oven to 425F. Trim and halve the sprouts. Toss with oil, salt and pepper. Lay them cut side down on a tray. Roast 20 to 25 minutes until crispy. Toss with maple syrup and balsamic and serve hot.

Kimchi Fried Brown Rice With a Fried Egg

Your gut loves two things: fiber and fermented foods. This bowl gives you both. Brown rice brings the fiber, and kimchi brings live cultures and a big tangy kick. Day old rice works best, so this is a smart way to use leftovers. Crown it with a runny fried egg and you have a meal that is fast, cheap and full of flavor. Have you ever cooked with kimchi?

You will need: 2 cups cooked brown rice, 1 cup chopped kimchi, 2 tbsp kimchi juice, 2 green onions, 1 tbsp soy sauce, 1 tsp sesame oil, 2 eggs, sesame seeds

How to make it: Heat a little oil in a skillet. Fry the kimchi 2 minutes. Add the rice, kimchi juice and soy sauce and stir fry until hot. Stir in sesame oil and green onions. Fry the eggs in another pan and place on top. Sprinkle sesame seeds.

Greek Yogurt Bowl With Berries and Granola

Yogurt with live cultures is one of the kindest foods for your gut, and berries are some of the highest fiber fruits around. Raspberries and blackberries have about 8 grams per cup. Add a crunchy oat granola and a sprinkle of flaxseed and this simple bowl turns into a gut friendly breakfast or snack. Which fruit do you always reach for: A) berries, B) banana, C) apple, or D) mango?

You will need: 1 cup plain Greek yogurt, 1 cup mixed berries, 1/4 cup oat granola, 1 tbsp ground flaxseed, 1 tsp honey

How to make it: Spoon the yogurt into a bowl. Top with berries and granola. Sprinkle the flaxseed over everything. Drizzle with honey. Eat right away so the granola stays crunchy.

Whole Grain Avocado Toast With Lemon

Avocado toast is more than a trend. One avocado has around 10 grams of fiber, and when you put it on real whole grain bread, the fiber count climbs even higher. It takes two minutes, tastes rich and creamy, and keeps you full far longer than plain toast. Add a squeeze of lemon and a pinch of chili flakes to wake it all up. Simple food can be the best food.

You will need: 2 slices whole grain bread, 1 ripe avocado, 1/2 lemon, pinch of chili flakes, salt and pepper, optional hemp seeds

How to make it: Toast the bread until golden. Mash the avocado with lemon juice, salt and pepper. Spread it thick on the toast. Sprinkle chili flakes and hemp seeds. Serve with a lemon wedge on the side.