High-Fiber Foods: Fruit, Veg, and More

Why should I eat more fiber? What benefits does a lot of fiber give me? Does a plant-based diet include a lot of fiber?

In this article, the Challenge 22 registered dietitians explain why and how to add more fiber to your diet.

Why should we eat more fiber?

Fiber is essential for the normal functioning of the gut. Consuming enough fiber has many health benefits and fiber is often said to be the key to good health.

Fiber keeps you feeling full for longer, helps prevents diseases such as colon cancer, as well as reducing constipation.

The majority of people don’t have enough fiber in their diet. On average, adults in the United States only get about half the recommended daily amount of dietary fiber.

There’s strong evidence that consuming more fiber lowers your risk of heart disease, stroke, type 2 diabetes, and bowel cancer. And increasing our fiber intake can help us lose weight or maintain a healthy weight.

High-fiber foods: fruit, veggies, and what else?

Fiber is only found in plant foods, so one of the benefits of a whole foods vegan diet is its high fiber content.

The abundance of fiber means that plant-based foods are digested more easily and faster than non-plant foods.

Fiber-rich foods include fruit, vegetables, whole grains, legumes (beans, peas, chickpeas, fava beans, lentils), soy products (tofu, edamame, tempeh, TVP, soy milk), nuts, seeds, and potatoes with the skins on.

It’s important to consume a variety of fiber-rich foods as eating too much of one food may not provide you with a healthy balanced diet.

How can I increase my fiber intake?

There are many easy ways to eat more high-fiber foods, including fruit, veggies, whole grains, and legumes (beans, lentils, soy, and so on.)

What to eat for breakfast

Opt for a high-fiber breakfast such as wholegrain cereal or oatmeal porridge. Add fresh or frozen fruit (there’s nothing wrong with frozen fruit!) for some extra fiber, as well as other vitamins, minerals, and antioxidants. Fruit smoothies are another great high-fiber option for breakfast or a healthy snack.

What to eat for lunch, dinner, and healthy snacks

Choose wholegrains like whole wheat bread/pasta/wraps, bulgar wheat, and brown rice whenever you can. How about some delicious whole wheat spaghetti with soy meatballs and tomato sauce, lentil soup with whole wheat bread, or even bean burger patties on a whole wheat bun?

Get into the habit of adding legumes to stews, curries, bowls, and salads. Populations who eat the most beans, soy, and lentils, thrive. Using canned or frozen legumes can make it easier if you don’t have much time to cook. Just remember to rinse canned legumes well before use.

And of course, fruit and veg, fresh or cooked! Snack on fruit like an apple or banana, or crudités with hummus. For dessert, try some fruit, with plant-based yogurt or ice cream if you wish!

Eat plenty of vegetables in meals, for example in a curry, stew, stir-fry, pasta, even on pizza! Dietitians advise building a balanced meal by filling 50% of your plate with fruit and vegetables, 25% with (whole) grains, and 25% with legumes (beans, lentils, etc.)

Tired of sad veggie side dishes? Try recipes that put tasty, nourishing veggies in the spotlight, like these roasted veggies with creamy dressing, an easy vegan curry, stuffed bell peppers, and roasted cauliflower steaks.

Plant-based meat replacements can also be high-fiber (when based on legumes, soy, and veggies), whereas animal products do not contain any fiber at all. Fiber is a plant-based nutrient that is not found in meat or other animal products. Just another reason to eat vegan!

Baked potatoes and boiled new potatoes are also a great addition to your diet, especially if you don’t (yet) enjoy many other veggies. Read more about how to learn to enjoy eating more vegetables.

A final tip from our dietitians

Make sure you increase your fiber intake gradually to give your body time to adjust. Increasing your fiber intake too rapidly can lead to bloating or gas. Remember to drink plenty of water to allow the fiber to do its job properly. It’s recommended that women drink 8-10 cups of water per day and men drink 10-12 cups per day.

If you’re experiencing any discomfort, our advice on helping your body adjust to a high-fiber diet could help.

Looking for more varied and tasty high-fiber recipes? Many of our plant-based recipes are based on whole foods, vegan ingredients, such as high-fiber veggies, fruit, legumes, and whole grains.

Join our free vegan support group for more delicious recipes and nutritional advice.