Fiber
Fiber is the part of plant foods your body can't digest, and that's the point. It feeds your gut microbiome, slows sugar absorption, helps lower LDL cholesterol, and keeps you full. Most people get barely half the 28 g daily target. Beans, lentils, whole grains, fruits and vegetables are the best sources; increase intake gradually and drink water, or you'll feel it.
Daily value
28 g
Recipes
35
What if you don’t get enough?
Low fiber intake is linked to constipation and, over time, higher risk of heart disease and type 2 diabetes. But it's a dietary pattern issue, not something to self-diagnose from symptoms alone. If you have persistent digestive problems, talk to your doctor rather than just adding bran to everything.
Nutrient shortfalls can only be confirmed with proper testing. This page is general information, not a diagnosis. If you’re concerned, talk to your doctor.
Top food sources of fiber
- Black beans, cooked15 g1 cup54%
- Lentils, cooked15.6 g1 cup56%
- Chickpeas, cooked12.5 g1 cup45%
- Avocado10 g1 whole36%
- Chia seeds10 g1 oz36%
- Raspberries8 g1 cup29%
- Pear5.5 g1 medium20%
- Broccoli, cooked5 g1 cup18%
- Oats, dry4 g1/2 cup14%
- Whole-wheat bread4 g2 slices14%
% = share of the daily value per serving.
35 recipes
Fiber-rich recipes
Every recipe lists full per-serving nutrition, so you know exactly how much fiber you’re getting.
30 min450 kcal4 servings
Black Bean & Corn Tacos
Smoky black beans, charred corn and lime crema in warm corn tortillas. 14g fiber, 19g protein and 170mcg folate per serving. Taco Tuesday, upgraded.
40 min320 kcal4 servings
Lentil Curry Stew
One-pot red lentil and coconut curry with spinach. 5.5mg iron, 13g fiber and 280mcg folate per serving. Budget-friendly and freezer-friendly.
490 min460 kcal1 servings
Berry Overnight Oats
Creamy oats soaked overnight with yogurt, chia and berries. 12g fiber, 310mg calcium and 20g protein. Breakfast that makes itself.
35 min260 kcal4 servings
Red Lentil Soup with Lemon
Silky red lentil soup brightened with lemon and cumin. 4.5mg iron, 12g fiber and 270mcg folate per bowl. One pot, 35 minutes, freezer-friendly.
35 min560 kcal2 servings
Quinoa Black Bean Power Bowl
Fluffy quinoa, smoky black beans, charred corn and creamy avocado with lime. 16g fiber, 230mcg folate and 21g protein. A plant-based bowl that eats like a real meal.
40 min490 kcal4 servings
Chickpea & Spinach Curry
Chickpeas and wilted spinach in a tomato-coconut curry over fluffy rice. 4.8mg iron, 220mcg folate and 12g fiber. A pantry curry that punches way above its cost.
45 min520 kcal4 servings
Roasted Sweet Potato & Black Bean Bowl
Caramelized sweet potato and black beans over rice with lemon-tahini drizzle. 1050mg potassium, 14g fiber and 39% of your vitamin C. Sweet, smoky, satisfying.
250 min330 kcal2 servings
Strawberry Chia Pudding
Overnight chia pudding layered with macerated strawberries. 13g fiber, 380mg calcium and 5g omega-3s. Dessert that behaves like breakfast.
40 min541 kcal4 servings
Red Lentil Bolognese
A meaty-tasting, deeply savory bolognese with zero meat. 24g protein, 21g fiber and 8mg iron per serving — your weeknight pasta just got a promotion.
35 min493 kcal4 servings
Black Bean & Quinoa Burgers
Crispy-edged, smoky veggie burgers that actually hold together. 22g protein and 14g fiber per burger — the rare veggie burger worth making twice.
35 min317 kcal6 servings
Roasted Chickpea Snack Mix
Shatteringly crisp roasted chickpeas with pumpkin seeds and almonds in smoky spices. 14g protein and 8g fiber per handful — the 3pm snack that ends the vending-machine era.
15 min409 kcal4 servings
Hummus Rainbow Veggie Wraps
Creamy hummus, crunchy rainbow vegetables and avocado in a soft whole-grain wrap. 10g fiber and 185mcg folate per wrap — the no-cook lunch that eats like a rainbow.
20 min353 kcal4 servings
Edamame & Quinoa Power Salad
Chewy quinoa, buttery edamame, creamy avocado and a lemon-tahini dressing. 15g protein and 10g fiber per serving, and it actually keeps you full until dinner.
25 min391 kcal4 servings
Edamame Veggie Fried Rice
Better-than-takeout fried rice with 18g protein per serving and actual vegetables in every bite. The secret is day-old rice and a screaming-hot pan.
5 min385 kcal2 servings
Blueberry Almond Smoothie
Thick, creamy and deeply purple: blueberries, almond butter, banana and Greek yogurt. 17g protein and 311mg calcium — the 5-minute breakfast that tastes like dessert.
25 min381 kcal2 servings
Savory Mushroom Oatmeal
Creamy oats topped with garlicky mushrooms, wilted spinach and a jammy egg. 22g protein and 4.6mg iron — breakfast for people who never liked sweet oatmeal.
50 min454 kcal4 servings
Roasted Butternut Squash and Quinoa Bowl
Roasted butternut squash, quinoa, crisp chickpeas, kale, and a maple-tahini dressing make a hearty plant-forward bowl for lunch or dinner.
20 min520 kcal2 servings
Mediterranean Chickpea Bowl
Chickpeas, quinoa, cucumber, tomato and feta with lemon-olive oil dressing. 12g fiber, 5mg iron and 210mcg folate per bowl. No cooking required.
5 min410 kcal1 servings
Greek Yogurt Breakfast Bowl
Thick Greek yogurt with berries, chia, almonds and honey. 24g protein, 320mg calcium and 0.9mcg B12. A 5-minute breakfast that actually keeps you full.
35 min370 kcal4 servings
Garlic Lemon Chicken & Quinoa
Juicy lemon-garlic chicken breast with fluffy quinoa and charred broccoli. 37g protein and 90mg vitamin C per serving: a weeknight staple.
45 min430 kcal4 servings
Roasted Veggie Farro Bowl
Chewy farro with caramelized sweet potato, peppers and tahini-lemon dressing. 9g fiber, 60mg vitamin C and 700mg potassium per bowl.
15 min400 kcal1 servings
Avocado Egg Toast
Sourdough topped with smashed avocado and jammy eggs. 22g protein, 9g fiber and 130mcg folate. The 15-minute breakfast worth repeating.
15 min355 kcal2 servings
Tuna & White Bean Salad
Protein-packed tuna and creamy cannellini beans with lemon-caper dressing. 32g protein, 4.7mg iron and a full day's B12. No cooking at all.
60 min430 kcal6 servings
Beef & Lentil Chili
Beef and red lentils simmered with smoky spices, finished with cool Greek yogurt and cilantro. 32g protein, 5.5mg iron and 11g fiber per bowl. One pot, zero fuss.
45 min250 kcal4 servings
White Bean & Kale Soup with Lemon
Creamy cannellini beans, silky kale and bright lemon in a garlicky rosemary broth. 4mg iron, 10g fiber and half your vitamin C. The soup equivalent of a reset button.
5 min444 kcal2 servings
Tahini Banana Smoothie
Creamy, nutty, naturally sweet — like a milkshake that happens to deliver 18g protein, 313mg calcium and serious potassium. Five minutes, one blender.
45 min371 kcal4 servings
Broccoli Cheddar Quinoa Bake
All the comfort of broccoli-cheddar soup, baked into a golden, sliceable quinoa casserole. 22g protein and 355mg calcium per serving — the kids will ask for seconds.
35 min498 kcal4 servings
Tempeh Rainbow Buddha Bowl
Crispy-edged tempeh, roasted sweet potato and crunchy rainbow veg over quinoa with lemon-tahini. 32g protein and 6.2mg iron — the bowl that made my tofu-skeptic friend a convert.
30 min305 kcal4 servings
Coconut Pumpkin Soup
Velvety pumpkin soup with coconut milk, ginger and lime. 7g fiber and 4.7mg iron per bowl — autumn comfort that happens to be vegan.
490 min411 kcal2 servings
Apple Pie Overnight Oats
Prep these cinnamon-spiced oats tonight for a grab-and-go breakfast that tastes like dessert — no morning cooking required.
490 min262 kcal2 servings
Pumpkin Spice Overnight Oats for a Cozy Breakfast
Learn how to make pumpkin spice overnight oats with simple ingredients and easy storage tips.
37 min94 kcal12 servings
Pumpkin Protein Muffins
Moist pumpkin protein muffins made with Greek yogurt and protein powder. Meal-prep friendly and naturally sweetened.
185 min303 kcal2 servings
High Protein Pumpkin Chia Pudding
A make-ahead breakfast with pumpkin, chia seeds, and a protein boost — ready in minutes, keeps 4–5 days in the fridge.
55 min316 kcal4 servings
High Fiber Roasted Butternut Squash Soup
A cozy, fiber-rich roasted butternut squash soup that supports digestion and keeps you full. Simple ingredients, big flavor.
55 min236 kcal6 servings
High Fiber Apple Crisp (Oat, Walnut & Flax Topping)
Warm cinnamon apples under a crunchy oat, walnut, and flaxseed crumble. 6.7g fiber per serving, sweetened only with maple syrup.
Fiber: quick answers
How much fiber do I need per day?
The daily value is 28 g. Individual needs vary. Talk to your doctor about what’s right for you.
What are the best food sources?
Top picks: Black beans, cooked (15 g per 1 cup); Lentils, cooked (15.6 g per 1 cup); Chickpeas, cooked (12.5 g per 1 cup); Avocado (10 g per 1 whole); Chia seeds (10 g per 1 oz); Raspberries (8 g per 1 cup); Pear (5.5 g per 1 medium); Broccoli, cooked (5 g per 1 cup); Oats, dry (4 g per 1/2 cup); Whole-wheat bread (4 g per 2 slices).
Can I get enough from food alone?
For most people, a varied diet covers fiber needs. Low fiber intake is linked to constipation and, over time, higher risk of heart disease and type 2 diabetes. But it's a dietary pattern issue, not something to self-diagnose from symptoms alone. If you have persistent digestive problems, talk to your doctor rather than just adding bran to everything.