The benefits of an efficient bowel aside, a high-fiber diet can also reduce the risk of stroke, hypertension, and heart disease. Unfortunately, fiber consumption is currently at an all-time low, with less than three percent of Americans meeting the recommended intake

1. Fiber is something the body needs but never actually digests—in
fact, it remains more or less the same from plate to toilet. It
comes in two varieties, soluble and insoluble, and most plant-
based foods contain a mixture of the two. Soluble fiber turns
to gel in the stomach and slows digestion, which helps lower
cholesterol and blood glucose. Insoluble fiber, on the other
hand, remains unchanged all the way to the colon, making
waste heavier and softer so it can shimmy through the
intestines more easily. Regardless of these differences,
neither type of fiber is ever absorbed into the body.
The Best High-Fiber Foods

2. Slightly between the raw and cooked versions.
The Best High-Fiber Foods

3. Go-To Recipe: Spinach and Yellow Split Pea Soup
A staple in Indian cooking, split peas form a terrific, protein-rich base for soups, stews, and dhals. This
South Asian recipe is the best kind of comfort food: healthy, satisfying, and super filling.
Split Peas

4. Lentils are kitchen all-stars—they take less time to cook and are more
versatile than many other legumes. This recipe takes advantage of their
slightly meatier taste and turns them into a juicy patty that’s held
together with lemon juice, cilantro, and walnuts.
Lentils

5. Sweet potato pairs perfectly with the smokiness of chipotle
peppers and adds even more fiber to this hearty bean dish.
Loaded with complex carbs and protein, this cold-weather
stew makes a perfect post-workout meal.
Black Beans

6. Lima beans might sound unappetizing, but when cooked in
bacon fat, paired with leeks, puréed into a soup, and
topped with sour cream, they’re pretty darn delicious.
Lima Beans

7. Packing more fiber per serving than any other vegetable,
artichokes are curiously underused in most people’s kitchens
(perhaps because they look a bit… prickly). Get creative and
try this simple recipe with lime, garlic, and black pepper.
Artichokes

8. Puréeing veggies is a great way to squeeze extra nutrients
into any meal—this recipe comes together lightning-fast
and is filled with protein, omega-3s, and, of course, fiber.
Peas

9. This caveman-friendly dish is pretty simple. To make these fritters, just
combine onion, garlic, broccoli, eggs, and almond meal. Once they hit the
table, you’ll be surprised how much broccoli gets finished in one sitting.
Broccoli

10. Try this Asian twist on the old standard—this meal carries
tones of ginger, sesame, and peanut that will keep you
coming back for seconds (and maybe thirds).
Brussels Sprouts

11. Successfully mixing sweet and savory isn’t for the faint of heart,
but this salad makes use of blackberries, lemon, scallions, and
dill to great effect.
Blackberries

12. Few foods deserve the title of “superfood” more than the
avocado, which is jam-packed with vitamins, fiber, and
healthy fats. Pile it on top of this low-carb, Mexican-inspired
salad to add some creamy goodness.
Avocados

13. This recipe is a simple and inexpensive way to experiment with an
unusual flavor combination. Pork works well with sweeter flavors,
and the high sugar content of pears makes them easy to
caramelize.
Pears

14. Short on time? Whip up a nutritious smoothie and take
breakfast to go. This shake is a healthy and delicious way to
get plenty of fiber and a hefty amount of protein, all in one
Bran Flakes

15. With the right sauce, whole-wheat pasta is indistinguishable
from its high G.I., white-flour cousin. Mix in avocado to add a
wonderful creaminess to your pasta without using dairy
Whole-Wheat Pasta

16. It’s not just for making beer—barley is a chewy, nutritious grain that contains
more fiber than oatmeal and brown rice. It can be used in soup, salad, or
tea, but try it out in this tasty risotto with seasonal fall vegetables.
Pearled barley

17. With just one tablespoon of maple syrup per serving, this
breakfast is a guilt-free way to indulge in the morning. Plus,
it’s packed with fiber-friendly oats, carrots, and coconut.
Oatmeal