High Fiber Foods and 12 Delicious High Fiber Recipes

If you’re following a heart healthy diet, your doctor may have told you that eating plenty of high fiber foods and high fiber recipes is one of the best things you can do for your health. Not only does fiber improve digestion and gut health, it also helps lower cholesterol, reduce blood pressure, regulate blood sugar levels and help you stay at a healthy weight, which are all important for the health of your heart.

While it’s recommended you get 25-35 grams of fiber per day, most Americans don’t even eat half that amount. The good news is, it’s not hard to add more fiber to your diet. It can actually be easy and delicious if you know which foods to pick.

That’s why we’re sharing some of the best high fiber foods to start including in your diet, along with high fiber recipes you can make with each one.

If you’re looking for an easy way to boost your fiber intake, start to slowly add more fiber-rich foods to your meals. If you’re wondering what foods are high in fiber, here are the best high fiber foods to start including on your grocery list:

• Fruits: Not only are fruits packed with vitamins and minerals, they’re also loaded with fiber. Pears, apples, and berries like raspberries and blackberries are especially high in fiber and they’re naturally sweet for a tasty treat. 
• Vegetables: Many vegetables are good sources of fiber, including leafy greens like spinach and collard greens, crunchy broccoli and Brussels sprouts. Carrots and sweet potatoes with the skin are also great sources of fiber.
• Whole grains: Swap out refined grains for whole grains like wild rice, quinoa and oatmeal to increase your daily fiber intake. Enjoy some whole grain popcorn for a fiber-rich snack. Just skip the butter and go easy on the salt.
• Beans and legumes: Black beans, lentils and chickpeas are not only high in fiber but also rich in protein, making them a filling addition to soups, salads, chili and even tacos. Roasted chickpeas are another great high fiber snack that’s easy to make and enjoy on the go.
• Nuts and seeds: Almonds, walnuts, chia seeds and flaxseeds all pack a fiber punch. Sprinkle them on yogurt, toss them into a smoothie or enjoy a handful as a quick and easy snack. Nuts and seeds are also full of healthy fats, which are great for your heart.

Now that you know what high fiber foods to eat, how do you start making them part of your daily meals? Start your day with a fiber-rich breakfast like whole grain cereal, whole grain toast with avocado or a smoothie made with berries and spinach. Then for lunch and dinner, fill half your plate with fruits and veggies and swap whole grains for refined grains, such as quinoa instead of white rice or a sweet potato instead of a white potato.

Here are more high fiber meal ideas you can start making today, including high fiber recipes for breakfast, lunch, dinner and even snacks.

Foods high in fiber are important for a heart healthy diet, but it’s important to start adding fiber to your meals gradually to avoid bloating and discomfort. Drink plenty of water as well, since fiber works best when it has fluids to help it move through your system.

Start making these high fiber foods and high fiber recipes part of your diet and see how much better you feel. Not only will your digestive system thank you, but so will your heart!

Here are more heart healthy meals to try:

• The Best Gut Healthy Foods and Easy to Digest Recipes
• 30 Minute Heart Healthy Recipes
• 13 Budget-Friendly Heart Healthy Meals

*No information provided by Health eCooks in any blog or recipe is a substitute for medical advice or treatment for any medical condition. Health eCooks strongly suggests that you use this information in consultation with your doctor or other health professional.