Looking to Add More Fiber to Your Diet? Start Here

Fiber might not be the most exciting thing to think about when planning dinner, but getting more of it into your meals can be easier (and tastier!) than you think. From a cozy bowl of oatmeal in the morning to a hearty bean dish for dinner, there are plenty of delicious ways to add more fiber to your day without completely changing the way you eat.

So why is fiber so important? Well, it helps support regular digestion, keeps you feeling full and satisfied longer, and can help maintain healthy blood sugar and cholesterol levels. Fiber-rich foods like bananas, beans, lentils, oatmeal, quinoa, broccoli, chickpeas and chia seeds are also packed with other nutrients your body needs.

The best part? Adding more fiber to your diet doesn’t have to mean changing the way you eat. A few simple ingredient swaps and additions can help you get more fiber into your day while enjoying the foods you already love.

1. Lentil Soup by Beth Warren

As the weather drops, our urge for something warm and comforting to eat increases. A lot of kids are more likely to eat something healthy in a soup. Here’s my lentil soup recipe from my book Secrets of a Kosher Girl.

2. Quinoa, Vegetable and Red Lentil Soup by Elky Friedman

This thick and flavorful soup is loaded with protein from two sources— quinoa and red lentils. And don’t worry if you think your children (or husband!) won’t eat it because they hate lentils. Red lentils disintegrate as they cook! Instead, the protein and vitamins will be absorbed into the liquid, so you will benefit from their nutritional value and flavor. Thank you, Estie H.

3. The Bean Salad for Today by Victoria Dwek

Beans are in style for a few reasons. 1) The health benefits. 2) Because other proteins are getting very expensive, beans get a chance to shine. But, and I’m sorry for offending prior bean salads, really, they are not very appealing at all. When I think of “bean salad” I think of something that came about as a result of someone opening a bunch of cans and dumping them into a bowl. Well, it was about time for an update! This one is fresh, vibrant, healthy, and no, it does not taste like you’re eating something from a can (even though we didn’t boil beans and did open two cans).

4. Bean Salad from the Nitra Cookbook

Taking just minutes to throw together, this quick and easy bean salad is a great addition to any meal. Packed with tons of flavor, this bean salad is guaranteed to impress!

5. Moroccan Lentil Stew by Chayie Schlisselfeld

This stew is full of healthy lentils, chickpeas, and vegetables, and I added in some meat so you can really call this a complete meal. Don’t be fooled by the lengthy ingredient list, this soup is really easy to throw together. Serve it with some crusty garlic bread for an added treat.

6. Quinoa, Lentil, and Corn Burgers by Erin Grunstein

A delicious parve weeknight dinner for all to enjoy!

7. Spiced Lentil and Rice “Shakshuka” by Caryl Levine and Ken Lee

Throughout North Africa and parts of the Middle East, you’ll find variations of a dish known as shakshuka – eggs gently cooked in a tomato sauce, often made with peppers. Here, red lentils and basmati rice join the tomato sauce, breaking down and cooking together, becoming almost creamy. For a delicious counterpoint, you can serve the shakshuka with thick Greek-style yogurt or sprinkles of feta cheese. This is a comforting one-pot meal you can eat any time of the day.

8. Red Vegetarian Chili by Sara Goldstein

Warm up with a classic bean chili that’s both hearty and nourishing. It’s parve, so you can serve it with all the fun toppings like sour cream and even shredded cheddar cheese if you’d like.

9. Chickpea Blondie Muffins by Beth Warren

I’m often asked for ideas such as a healthy muffin recipe or a quick on-the-go breakfast option. In this recipe, I blended the two requests into one delicious, high-protein and high-fiber, family-friendly breakfast muffin. A bonus is that it’s gluten free without refined sugar. Plus, it’s an amazing way to sneak chickpeas into your family’s diet. Yup, you read correctly: The secret ingredient is chickpeas (aka garbanzo beans)! Chickpeas are inherently gluten free, and contain fiber, plant-based protein, potassium, B vitamins, iron, magnesium, and selenium. Aside from the health boost, the taste will keep you and your kids coming back for more!

10. Teriyaki Salmon Bowl by Vera Newman

Fluffy rice, healthy fats from the avocado and edamame, and bites of sweet and (slightly) spicy, sticky salmon come together to make this bowl sing. It’s a huge hit with my kids; there’s never a drop left!

11. Spelt Biscotti by Victoria Dwek

I don’t know if it’s a good thing when healthier baked goods taste so good, because we rationalize that they’re healthier and we eat more of them when, really, they’re still a treat. But these biscotti are really good and just the thing you want with your coffee. Really, you can switch up the mix-ins. If you leave out the coconut, though, the dough will be stickier and harder to shape. Watch 4 Amazing Things to Bake with Spelt Flour.

12. Roasted Broccoli by Kosher Scoop Kitchen

Adapted from Ina Garten (Barefoot Contessa).

13. Breakfast Oatmeal Bowl by Chaya Rappoport

This is my go-to breakfast most mornings, a hearty bowl of oatmeal with all the toppings. Adding protein powder to the oats makes this extra satiating, and almond milk adds creaminess. I like topping this with frozen berries and chocolate chips- both melt into the hot oats, making for a breakfast that’s truly comforting on a winter morning.

14. Healthy Banana Bread by Chaya Piatt

Moist and delicious healthier banana bread.

Here’s another simple banana bread recipe you might be interested in.

15. Chia Pudding (for Mishloach Manot) by Rorie Weisberg

About the author

Rachel Kor

271 articles • 19 recipes

The Rachel Kor blog offers delicious recipes, classic yet stylish holiday table settings, impressive centerpieces, and chic gift ideas.

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