Health Benefits of a High Fiber Diet + High Fiber Foods to Eat Today

Fiber is one of the most important nutrients to consume. Learn all about the health benefits of dietary fiber and the difference between soluble and insoluble fiber in today’s post, including a list of delicious foods to include in a high fiber diet!

Fiber is one of the most important nutrients for our diet, but it does not get the attention it deserves. Fiber is certainly less glamorous than other trendy nutrients, as it might evoke images of your grandparents sipping on metamucil. But, the benefits of fiber go so beyond keeping us regular! I’m all in for making fiber the coolest nutrient, and I hope you will be too after reading this post.

What is Dietary Fiber?

Dietary fiber is the indigestible part of plants that we consume when we eat fruits, vegetables, whole grains, legumes, nuts, and seeds. Unlike the macro and micronutrients, our bodies are unable to digest and absorb fiber, so it passes through our digestive system intact.

Soluble vs. Insoluble Fiber

There are two types of dietary fiber: soluble and insoluble. They each have unique health benefits. A high fiber diet should include sources of both types to get maximum benefits.

  • Soluble fiber dissolves in water, so it forms a gel in our digestive tract when we eat it. Because of this, it can bind to cholesterol in our bodies to help lower cholesterol levels. Good sources of soluble fiber include oats, beans, flaxseeds, barley, and apples.
  • Insoluble fiber does not dissolve in water, so it speeds up digestion and increases stool bulk. Good sources of insoluble fiber include nuts, cauliflower, whole wheat products, Brussels sprouts, and raspberries.

Health Benefits of a High Fiber Diet

  • Keeps us regular. Fiber, especially insoluble fiber, speeds up digestion and increases stool bulk. This helps prevent constipation and diarrhea to keep our bowels healthy and regular.
  • Weight management. High fiber foods are very filling, and lower in calories than other foods. Including many high fiber foods in our diets can promote healthy weight management.
  • Lower cholesterol levels. Soluble fiber forms a gel like substance in our bodies, which binds to “bad” LDL cholesterol to rid it from our bodies. Soluble fiber may also help improve other lipid markers (1).
  • Controls blood sugar levels. Fiber, especially soluble fiber, helps slow the absorption of blood sugar when we eat. Studies show that soluble fiber intake can reduce HbA1C, fasting blood glucose, and insulin resistance in people with Type 2 Diabetes (2).
  • Promotes gut health. The good bacteria that live in our guts depend on fermentable dietary products as a source of energy so they can be healthy and grow. Fiber from our diets feeds these good bacteria, so a high fiber diet promotes probiotic health, abundance, and diversity. Healthy gut bacteria also produce short chain fatty acids (SCFAs), which have their own health benefits such as reduced inflammation and reduced risk of chronic disease (3).
  • Reduced risk of chronic disease. High fiber diets are naturally high in plant foods, so they also come with lots of other amazing vitamins, minerals, and antioxidants to help prevent chronic disease, such as cardiovascular disease, certain cancers, and Type 2 Diabetes.

Dietary Fiber Recommendations

The dietary fiber recommendations are 25 grams per day for women and 38 grams per day for men. For women and men over 50, these numbers drop to 21 grams and 30 grams, respectively. For reference, one half cup of black beans has about 8 grams of fiber, one cup of shredded wheat contains about 5 grams, and one half cup of raspberries has 4 grams (4). As you can see, you need to eat multiple portions of fiber rich foods (i.e. plant foods) throughout the day to meet the recommendations.

One reason why many Americans are not meeting their daily fiber needs is because the standard American diet is low in fruits, vegetables, whole grains, and legumes. There are plenty of fiber supplements out there, but they are devoid of many of the other health benefits that come with plant foods, like vitamins, minerals, and antioxidants. Plus, fiber from supplements may not be as filling as fiber from plant foods.

High Fiber Foods to Add to Your Diet

Now, the fun part! This list is by no means exhaustive, but here are some of my favorite high fiber foods to enjoy daily. There are also some yummy recipes to give you inspiration to add more fiber to your diet!


Contains 4 grams of fiber per 1 cup cooked oats. Try this Cacao Banana Oatmeal or Banana Baked Oatmeal with Peanut Butter and Chocolate Chips for an easy breakfast!

cacao banana oatmeal


Quinoa contains 2.6 grams of fiber per half cup. These Quinoa Enchilada Stuffed Peppers or this Moroccan Quinoa Salad from Choosing Chia would be perfect to add to your dinner menu!

quinoa stuffed peppers

Whole Wheat Pasta

Swap out white pasta for whole wheat, and you’ll get 3.2 grams of fiber per half cup serving! Some of my favorite whole wheat pasta dishes are this Spring Pasta with Lemon, Asparagus, Mushrooms, and Peas, and this Pasta Salad with Roasted Vegetables and Tuna.

high fiber diet pasta salad


One cup of kale has 2.6 grams of fiber. Even more reason to keep up your kale caesar habit! Check out this dairy free version, this Kale Cobb Salad from Dishing out Health, and this Rose Pasta with Asparagus and Kale from The First Mess to get your kale on!

kale caesar salad

Sweet Potato

One medium sweet potato has almost 4 grams of fiber. Make sure you’re eating the skin, though, as this is where most of the fiber (and other nutrients) lives! These Mexican Stuffed Sweet Potatoes are a favorite of mine, and I’ve been dying to try these Grilled Sweet Potato Wedges by Mad About Food!

mexican stuffed sweet potato high fiber diet


Chickpeas, or garbanzo beans, are an excellent source of plant based protein and fiber. One half cup contains 8 grams! Fill up on this Chickpea and Roasted Vegetable Salad, Loaded Greek Hummus for a Crowd, or Chickpea and Avocado Stuffed Sweet Potatoes.

chickpea and roasted vegetable salad

Black Beans

Black beans pack 7.5 grams of fiber per one half cup. Try out this delicious mango avocado salsa over my Mushroom Tacos, or this Black Bean Tomato Avocado Salad by Little Spice Jar.

mango avocado black bean salsa

White Beans

Are you guys picking up on a bean trend here? White beans are also a good source of fiber. One half cup will give you 5.7 grams! I love to make this Dreamy Pink Beet and White Bean Dip for dipping, and this Tuscan White Bean and Kale Soup from Kristine’s Kitchen sounds so cozy.

white bean dip


I love lentils of all kinds. One half cup has almost 8 grams of fiber. This Coconut Curry Red Lentil Soup is one of my favorites. Also, check out this Lemony Lentil Soup by Gimme Some Oven.

coconut curry red lentil soup


One medium apple has about 4.5 grams of fiber. I love to put sautéed apples in my morning oatmeal and munch on apple nachos as a healthy snack.

apple nachos


Pears have even more fiber than apples. One pear has almost 6 grams of fiber! Some of my favorite pear recipes are Hasselback Baked Pears and Ginger Roasted Beets, Sweet Potatoes, and Pears.

hasselback baked pear

Chia Seeds

Last but not least, chia seeds are a really excellent dietary fiber source. One tablespoon has a 4 grams! Try this Blended Chocolate Chia Pudding or this Dreamy Coconut Chia Pudding with Blueberries from The Wooden Skillet.

chocolate chia pudding

High fiber diets are super healthy, because as you can see, they include lots of fruits, veggies, whole grains, legumes, nuts and seeds. If you’re increasing your fiber intake, make sure to also drink plenty of water, because fiber digests better with water. What is your favorite way to get more fiber in your diet?

Let me know if you love this post by leaving a comment below, and check out Instagram and Pinterest for more healthy lifestyle inspiration.

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Kale Caesar Salad with Spice Roasted Chickpeas (Dairy Free, Gluten Free)

This kale caesar salad will be your new favorite way to eat kale! For this recipe, you’ll toss kale in a homemade, dairy free Caesar dressing and top it with crunchy roasted chickpeas. This recipe is perfect for meal prep!

kale caesar salad

Kale has become one trendy vegetable over the past decade or so. This hearty, leafy green has become the epitome of the modern wellness scene, gracing farmer’s markets, restaurant menus, and even clothing! While kale is chock full of nutrients, in its raw state, it can be a bit unappealing.

One of my favorite ways to prepare kale is in a salad. The secret to turning this fibrous green into something delicious is to massage the dressing into the kale. It sounds a little extra to massage your vegetables, but this simple step transforms kale into a tender salad you’ll be happy to eat!

kale caesar salad

One great benefit to using kale as a salad base is that it keeps very well in the fridge without getting soggy. I usually prep a big batch, then add whatever salad toppings I feel like having! For this batch, I roasted up some chickpeas and tossed them in my favorite spices. They add such a nice crunchy texture and plant-based protein to this kale caesar salad.

How to make a massaged kale salad

  • Wash and dry one bunch of kale leaves.
  • Remove the stems and discard them, or save them to throw into smoothies.
  • Chop the kale leaves into bite size pieces.
  • Place kale in a large mixing bowl and pour dressing of choice on top. You can go super simple with just olive oil + lemon juice, or get fancy with this dairy free homemade Caesar dressing!
  • Use your hands to massage the kale for 3-5 minutes, until you feel the leaves soften and become tender.
  • Top with whatever salad fixings you’d like!
roasted chickpeas

Main Ingredients + Some Nutrition Notes

  • Kale: Kale is a very nutrient-dense food! It’s filled with vitamins A, C, and K, and is an excellent source of fiber. Kale is part of the cruciferous vegetable family along with broccoli, Brussels sprouts, cauliflower, and cabbage. These vegetables are all rich in anti-inflammatory phytonutrients.
  • Cashews: When blended with some liquid, cashews turn into a great vegan replacement for cream in recipes, thanks to their mild taste. They are also great for us! Cashews are a good source of heart healthy monounsaturated fats. They also contain important minerals like magnesium, copper, and iron.
  • Chickpeas: I wrote about some benefits of chickpeas in this post, but I’ll say it again – they are one of the healthiest foods to add to your diet! Pulses, which include legumes, beans, lentils, and peas, are excellent sources of plant-based protein, fiber, and other nutrients. Based on research done in the world’s Blue Zones (areas where people live much longer than average), regularly including pulses in your diet may be one contributing factor to good health and longevity.
  • Dijon Mustard
  • Chili Powder
  • Cumin
  • Avocado
kale caesar salad bowls

If you love this recipe, you may also like

Let me know if you love this recipe by leaving a comment or rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration.


Kale Caesar Salad with Spice Roasted Chickpeas (Dairy Free, Gluten Free)

  • Author: Alex
  • Prep Time: 20 minutes
  • Cook Time: 20-25 minutes
  • Total Time: 40-45 minutes
  • Yield: 3 servings 1x
  • Category: salad


This salad will be your new favorite way to eat kale! For this recipe, you’ll toss kale in a homemade, dairy free Caesar dressing and top it with crunchy roasted chickpeas. This recipe is perfect for meal prep!



  • 1 can low sodium chickpeas, drained and rinsed
  • 1 tbsp avocado oil
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/2 tsp cumin
  • 1/2 tsp chili powder
  • 1/4 tsp cayenne
  • Large bunch of kale, stems removed and chopped into bite size pieces
  • 1 avocado

For the Caesar dressing

  • 3/4 cup raw cashews, soaked in hot water 10 minutes, then drained
  • 2 tbsp lemon juice
  • 1 tbsp Dijon mustard
  • 1 clove garlic, chopped
  • 2 tbsp Worcestershire sauce
  • 1 tbsp olive oil
  • 1/2 cup water


  1. Preheat oven to 415 degrees. Line a baking sheet with parchment paper.
  2. Using a clean tea towel, thoroughly dry the chickpeas, and remove as many skins as possible.
  3. Toss the chickpeas in the avocado oil. Roast for 20-25 minutes, until browned and crispy.
  4. Once chickpeas are removed from the oven, toss with salt, pepper, and spices.
  5. While the chickpeas roast, prepare Caesar dressing. Combine all dressing ingredients in a high powered blender or food processor. Blend until smooth and creamy.
  6. Place kale in a large mixing bowl, and pour in about half of the dressing. Use your hands to massage the kale leaves for 3-5 minutes, until they begin to feel soft and tender. Add more dressing as desired.
  7. Divide kale into bowls, and top with chickpeas and pieces of avocado.


  • You may have leftover dressing – save it for another salad!
  • The massaged kale will keep well in the fridge, so it’s a great recipe to meal prep for the week.
  • The roasted chickpeas enjoyed fresh, and are best stored at room temperature for only 1-2 days. They begin to lose their crunch with time.

Keywords: kale caesar salad, kale, dairy free caesar dressing, homemade caesar dressing, gluten free

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kale caesar salad

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