There are loads of health bonuses for eating a diet rich in different types of fiber. So learn more about how to get the benefits of a high fiber plant-based diet in your lifestyle today with this expert guide, including a fiber list, fiber diet tips, and high fiber recipes.
Fiber, fiber, fiber! We just can’t get enough of it! You’ve probably heard a lot about why you should get more fiber in your diet for optimal health. Indeed, fiber found in a range of minimally processed plant foods, such as earthy lentils, crunchy pears, and chewy oatmeal, is just so good for your body in multiple ways. Unfortunately, Americans are seriously falling short on their fiber intake, squandering their opportunity to max out on this opportunity. The recommended amount is at least 22 – 34 daily grams of fiber, depending on age and sex. Fortunately, eating a healthy plant-based diet can help you meet these fiber requirements and then some. Research finds that people who consume plant-based diets are feasting on more fiber than the average person, which may be one of the key health advantages seen with these eating patterns. However, it’s important to focus on high quality plant-based diets to get that fiber in your diet. If you fill your plate with refined plant-based foods (think fries, desserts, and white bread), you’re missing out on the health benefits of fiber.
High Fiber Diet Benefits
Following a plant-based diet naturally centers upon eating plant foods, which are the source of fiber in our diets. as it is not found in animal foods. What are the benefits of eating fiber? There are multiple health benefits for a fiber-rich diet, according to a body of scientific evidence. Higher fiber intake is linked with reduced risks of heart disease, hypertension, type 2 diabetes, obesity, certain types of cancer, and digestive conditions. So it’s no wonder that healthy high-fiber plant-based diets are known to lower risks for the very same list of health conditions! How does fiber work in your body? Fiber enhances gut health, which helps with reducing inflammation, improves the ability for nutrients to be absorbed, and supports the immune system. In addition, the important role of fiber includes managing bowel movements, lowering cholesterol, and stabilizing blood sugar. Fiber specifically reduces the risk of the third most common cancer, colorectal cancer also known as colon cancer.
Soluble vs. Insoluble Fiber
What is fiber? Fiber is classified as a plant-based nutrient in two main categories of soluble or insoluble fibers. Soluble fiber can be digested by the body and is found in foods like oats, peas, beans, apples, citrus, fruits, carrots, and barley. It attracts water and slows digestion, reducing blood cholesterol levels and glucose levels. Insoluble fiber is non-digestible by the small intestines, but the beneficial gut microorganisms that occupy the large intestine are able to consume it, producing byproducts that promote health. This type of fiber helps with digestive conditions, such as constipation. It can be found in foods like whole wheat, wheat bran, nuts, beans, and vegetables. Learn more about the latest basics on fiber here.
Soluble fiber benefits:
- Slows rate of glucose absorption in bloodstream
- Lowers cholesterol for heart health
- Aids in satiety–the sense of being more full–for healthy weight
- Healthy bowel movements by bulking up stool
Insoluble fiber benefits:
- Promotes good digestive health, such as preventing constipation and feeding the gut microbes
- Reduces inflammation in the body, thus promoting optimal health
- Aids in weight loss through satiety
How to Choose Plant-Based Diets Rich in Fiber
It’s important to choose a high-quality plant-based diet based on minimally processed foods to obtain ample sources of fibers in your diet. Sadly, even plant-based diets can be low in fiber, due to a higher intake of ultra-processed foods. So, it’s important to reflect upon your plant-based eating style to maximize its rewards. High-fiber plant-based diets can reduce inflammation, lower risks of cancer, help with healthy weight maintenance, and improve heart health. In particular, fiber serves as a prebiotic–it feeds the beneficial gut bacteria which results in a healthy gut microbiome, thus enhancing the immune function.
In order to reap the benefits fiber has to offer, it is important to focus on the following tenants of a high-fiber plant-based diet:
- Pulses at least once a day, including lentils, beans, and peas
- Soyfoods at least a few times per week, like soybeans, tofu and edamame
- Whole grains a few times per day, such as whole wheat, sorghum, and quinoa
- Vegetables at least a few times per day, such as kale, broccoli, or peas
- Nuts/seeds daily, such as peanuts (actually a legume), almonds, and sunflower seeds
- Whole fruits a couple of times per day, like berries, apples, and peaches
High Fiber Food List
What are some of the highest fiber foods? Here’s a high fiber food list. Check out these 13 fiber-rich foods here.
| Food | Portion | |
| Corn bran, raw | 1 oz | 22 |
| Navy beans, cooked | 1 cup | 19 |
| White beans, cooked | 1 cup | 19 |
| Split peas, cooked | 1 cup | 16 |
| Kidney beans, cooked | 1 cup | 16 |
| Pinto beans, cooked | 1 cup | 15 |
| Lima beans, cooked | 1 cup | 14 |
| Wheat bran | 1 oz | 12 |
| Oat bran | 1 oz | 12 |
| Pinon nuts | 1 oz | 12 |
| Chia seeds | 1 oz | 11 |
| Avocado | 1/2 fruit | 11 |
| Breadfruit | 1 cup | 11 |
| Elderberries | 1 cup | 10 |
| Acorn squash, cooked | 1 cup | 9 |
| Guava, raw | 1 cup | 9 |
| Blackberries | 1 cup | 8 |
| Flaxseeds | 1 oz | 8 |
| Raspberries | 1 cup | 8 |
| Rye flour | 1/4 cup | 7 |
| Hubbard squash, cooked | 1 cup | 7 |
| Pear | 1 medium | 6 |
| Spaghetti (whole wheat), cooked | 1 cup | 6 |
| Prunes | 1/2 cup | 6 |
| Brussel sprouts, cooked | 1 cup | 6 |
| Collard greens | 1 cup | 5 |
| Broccoli, cooked | 1 cup | 5 |
| Cauliflower, cooked | 1 cup | 5 |
| Turnip greens, cooked | 1 cup | 5 |
| Quinoa, cooked | 1 cup | 5 |
Source: USDA
6 Tips for How to Get More Fiber
Looking for tips on how to get more fiber in your plant-based diet? Try these tips below. And check out these dietitian tips for high fiber eating here.
- Cook more meals at home, where it’s easier to fit in whole grains, pulses, and vegetables into recipes.
- Pack high fiber on-the-go snacks, such as an apple or pear, trail mix, nuts, or whole grain crackers.
- Put beans–the fiber queens–on the menu every day in soups, casseroles, dips, and pasta dishes.
- Read food labels, looking for sources of whole grains, pulses, nuts, seeds, and vegetables in the ingredients list, as well as grams of fiber on the nutrition facts panel–look for at least 3 grams per serving as a good source of fiber.
- Have fruit for dessert as a good way to fit in at least two servings of fruit each day.
- Include at least a cup of vegetables at every lunch and dinner, such as in salads, soups, side dishes, and mixed dishes.
10 High Fiber Recipes
Try these high fiber plant-based recipes for inspiration!
Green Bean Mushroom Pot Pies with Mashed Potatoes
Filled with veggies—green beans, mushrooms, onions—protein-rich tempeh, and a creamy sauce, these savory vegan mini pots of stew are topped with whipped potatoes and browned in the oven. This recipe contains 12g of fiber.
Savory Oatmeal with Spinach, Mushrooms, and Tofu
Turn to this easy yummy recipe for Savory Oatmeal with Spinach, Mushrooms, and Tofu to provide a healthy, nutrient-rich, plant-based, gluten-free breakfast. This recipe contains 10g of fiber.
This vegan, gluten free Chipotle Spice Power Bowl with Rice calls upon a nutritious foundation of zesty rice, then builds upon it with yummy toppings, such as greens, black beans, corn, avocados, pumpkin seeds, and tomatoes. This recipe contains 20 g of fiber.
Vegan Heirloom Beans Cassoulet
This rustic, hearty Vegan Heirloom Beans Cassoulet powers up on heirloom beans, carrots, parsnips, olives, and rosemary for a delicious, budget-friendly, vegan, gluten-free vegetable casserole packed with nutrition. This recipe contains 13 g of fiber.
This completely plant-based, vegan, gluten-free Greek Butter Bean Salad recipe is inspired by the pure flavors and ingredients of Greece: olives, tomatoes, peppers, onions, capers, oregano, and lemons. This recipe contains 12 g of fiber.
This easy, 6-ingredient, vegan, gluten free oatmeal recipe for Steel Cut Oats with Pears, Ginger and Dates is packed with the flavor and health power of oats, pears, ginger, cashews, and dates. This recipe contains 12 g of fiber.
Make these quick and easy Rosemary Roasted Pistachios at home for a delicious snack or special gift. This recipe contains 16 g of fiber.
Turn sweet, aromatic passionfruit into an amazing smoothie bowl with this easy, gluten-free, vegan Passionfruit Smoothie bowl recipe, which also includes bananas, oranges, chia and flax seeds, and an assortment of toppings, like coconut, berries, and macadamia nuts. This recipe contains 39 g of fiber.
Get this super easy Vegan Burrito with Refried Beans and Corn containing 11 g of fiber on the table in just 10 minutes.
This easy purple powered recipe for Super Berry Quinoa Acai Bowl contains 12 g of fiber and offers a healthy dose of plant protein and fiber, along with phytochemicals from acai, blueberries, and blackberries. Meal prep them for a healthy breakfast or snack.
References
- Alexander, H. (2019, November). 5 benefits of a plant-based diet. MD Anderson Cancer Center. Retrieved August 6, 2024, from https://www.mdanderson.org/publications/focused-on-health/5-benefits-of-a-plant-based-diet.h20-1592991.html
- Barber, T. M. (2020, October). Nutrients | Free Full-Text | The Health Benefits of Dietary Fibre. MDPI. Retrieved August 6, 2024, from https://www.mdpi.com/2072-6643/12/10/3209
- Mayo Clinic Staff. (2021). Dietary Fiber: Essential for a Healthy Diet. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
- Palmer, S. (2008). The Top Fiber-Rich Foods List. Today’s Dietitian. https://www.todaysdietitian.com/newarchives/063008p28.shtml
- Quagliani, D., & Felt, P. (2017, January). Closing America’s Fiber Intake Gap – PMC. NCBI. Retrieved August 6, 2024, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6124841/