High Fiber Diet Meal Plan Ideas

Benefits of a high fiber diet.

We all know how important a balanced meal is. It should be oh-so-delicious and gives us the energy to power through our day. That means taste, variety, and important nutrients like fiber.

Fiber isn’t just a serious standout for keeping our bodies regular. It also helps regulate our blood sugar, keeps us full longer, and promotes gut health.

There are two types of fiber: soluble and insoluble. Soluble dietary fiber dissolves in water and helps lower your cholesterol and is good for your heart health. Insoluble dietary fiber doesn’t dissolve –instead it passes through your gastrointestinal tract to help keep you regular.

Btw, both types of fiber could help you maintain a healthy weight. That’s ‘cause fiber keeps you feeling full longer after a meal or snack and can help you eat less.

How much fiber should we aim for every day?

The National Academy of Medicine recommends 25 grams of fiber per day for women and 38 grams for men. But only about 5% of Americans eat the daily recommended amount of fiber. So, most of us could def level up our fiber game.

What are 10 high fiber foods?

Not in the mood for vegetables? No problem. There are loads of other satisfying and delicious ways to get your daily dose of fiber.

Here are 10 high fiber sources that you don’t wanna miss out on:

Chia seeds (34.4 grams of fiber per 100 grams)
Popcorn (14.4 grams of fiber per 100 grams)
Almonds (13.3 grams of fiber per 100 grams)
Dark chocolate (10.9 grams of fiber per 100 grams)
Oats (10.1 grams of fiber per 100 grams)
Split peas (8.3 grams of fiber per 100 grams)
Chickpeas (7 grams of fiber per 100 grams)
Lentils (7.3 grams of fiber per 100 grams)
Avocado (6.7 grams of fiber per 100 grams)
Raspberries (6.5 grams of fiber per 100 grams)

Yesss, our favorite movie snack food is at the top of the list. And so is dark chocolate, raspberries, avo, and other faves. If you didn’t know how easy it is to add fiber to your diet, now you do!

Daily Harvest makes it even easier by featuring tons of these high fiber ingredients throughout our menu.

Boost your fiber intake with our favorite delicious, nutrient-packed options from Daily Harvest:

1. Sweet Potato + Wild Rice Hash

This hearty bowl combines wild rice, sweet potatoes, and great northern beans in a smoky-sweet tomato sauce. Each serving delivers 9g of dietary fiber, supporting digestive health and keeping you satisfied.

2. Broccoli + Cheeze

A plant-based twist on a classic favorite, this bowl features broccoli, cauliflower, and sweet potatoes with a cheeze-y nutritional yeast sauce. It's an excellent source of fiber, providing 10g per serving, and offers 15g of plant-based protein.

3. Banana + Almond Smoothie

Indulge in the flavors of nutty banana bread with this smoothie, blending bananas, almonds, parsnips, and cacao. Each serving offers 12g of fiber and 16g of protein, making it a satisfying choice for any time of day.

Incorporating these high-fiber options into your diet can enhance digestive health, support weight management, and provide sustained energy throughout the day.

Every single one of the items above is packed with at least 6 grams of fiber! So eating just one item gives ya at least 20% of your daily recommended fiber value. Feel free to mix and match as you please, or eat them for one of your meals.

Every one of the items above have 6 grams of fiber or more. That’s at least 20% of your daily recommended value. Just mix and match as you please, and add ‘em to your meals.

Complement your meals with Daily Harvest’s high fiber food.

People often associate fiber with bland. You know, munching on those hay-like fiber bars, choking down another bowl of barely flavored oatmeal, forcing yourself through a dry slice of multigrain bread. None of which is fun. And guess what? At Daily Harvest, we refuse to sacrifice taste for nutrition. Because you can definitely have both.

Fiber is one of those body essentials that you can’t afford to skip, whether it’s breakfast, lunch, dinner, or even your in-between snacks. Your body works best when you fuel it with the necessary fiber it needs, so there’s really no reason to ever deny your body the things it needs to keep you going (and it’ll remind you when you’re doing that, won’t it?).

From Smoothies to Breakfast Bowls to Soups to Smoothies, Daily Harvest’s items are crafted from real, functional, and plant-based ingredients. You can mix and match any of these tasty and oh-so-convenient items for a fiber-packed meal that you’ll absolutely look forward to.