Fiber keeps digestion moving, helps steady blood sugar, and helps lower LDL cholesterol. Most of us aren't getting enough. Women need about 25 grams a day and men need about 38, and the average American eats closer to 15. One cup of cooked lentils alone has about 15 grams.
Every recipe here was developed by our team of chefs and registered dietitians and tested in the Health eCooks Test Kitchen, and each one has at least 5 grams of fiber per serving. Breakfasts, weeknight dinners, side dishes, and desserts are all here. Add fiber gradually and drink plenty of water while your gut adjusts.
For the full picture on which foods deliver the most, see our guide to high fiber foods, or jump straight to our protein-rich high fiber dinner recipes.
