Name: Plant-Based High Fiber Eating
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: Healthy
Ingredients: 1 cup raspberries; 1 apple with skin; 1 pear; 1 banana; 1 cup broccoli; 1 cup carrots; 1 cup Brussels sprouts; 1 cup spinach; 1 cup kale; 1 can chickpeas; 1 can black beans; 1 tablespoon olive oil; 1 teaspoon spices (e.g., paprika, cumin); 1 tablespoon chia seeds; 1 tablespoon flaxseed; 1 cup quinoa; 1/4 cup pumpkin seeds

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Plant based high fiber. Just saying it makes you feel all healthy, right? So here’s the thing — sometimes I’ll open up the fridge, stare at a sad, limp lettuce, and think “No way can I eat another boring salad.” Honestly, getting enough of that magical plant based high fiber can feel like eating cardboard if you’re not strategic. I’ve SO been there.

But you know what? I totally turned it around in a way that didn’t involve gnawing on weird fiber bars all day. (Side note: One time I panic bought three boxes because they were on sale. Never again.) Let’s get into the good stuff. But if you’re a bit more adventurous or want to balance things out, I once tried this awesome recipe for sizzling peach sweet chili chicken thighs grilling that pairs shockingly well with a big veggie side. Check it out if you like to mix it up!

plant based high fiber

High fiber fruits

Fruits are basically nature’s candy. You can grab an apple, peach, or handful of raspberries and you’ve got a snack that packs in plant based high fiber. The best thing? You truly don’t need to be a kitchen genius or spend hours prepping. Like, yesterday, I sliced a pear, sprinkled cinnamon, and ate it cold — delicious.

If we’re getting real, the superstars are things like raspberries, blackberries, and pears. One cup of raspberries has about as much fiber as your average cereal bar, but tastes one thousand times better (no exaggeration). Apples with the skin, too. Don’t peel it! That’s where a bunch of the fiber hides. Bananas are another easy, portable option — great for the lunchbox, if you’re the forgetful kind like me.

Here’s a funny thing: I once asked my grandma about fiber and she said, “Eat what grows on trees and bushes, you’ll be fine.” She was onto something. When in doubt, just throw a bunch of mixed fruit into a bowl. No secret chef moves needed.

“My digestion is much better ever since I started eating more fruit in the mornings. It’s a simple change, but it works!” – Jess, actual fruit enthusiast

plant based high fiber

High fiber vegetables

Here’s the truth — vegetables can sometimes be a hard sell, especially after a long day when you’re running on fumes. But, I promise, once you slip more of these plant based high fiber heroes onto your plate, your body (and, let’s be honest, your bathroom schedule) will thank you.

Broccoli, carrots, and Brussels sprouts are kind of like the superheroes of the veggie world. You can roast, steam, or air fry them and they come out tasty every time. Okay, maybe Brussels sprouts have a reputation, but roasted with a little olive oil and garlic? I’d vouch for them at any potluck. And then there’s spinach and kale — maybe not everyone’s top pick, but they slide perfectly into a smoothie so you barely taste them but still get all that fiber.

What people sometimes forget: the cooking method matters. Quickly sautéed, microwaved, or eaten raw, these veggies keep most of their fiber. Overcook them to mush, though, and it’s pretty gross. Trust me, I’ve ruined many a veggie before I found my sweet spot.

plant based high fiber

High fiber legumes

Let’s talk beans and their cousins. Plant based high fiber? Beans are practically the boss. Lentils, chickpeas, black beans, kidney beans — you name it, they’re loaded. You don’t even need to be clever to use them.

One favorite: throw chickpeas on a baking sheet, toss in a bit of oil and spices, roast them until crispy, and boom. Snack ready. Or, if you’ve got a can of black beans and some salsa? You’re five minutes from a taco filling. The cool part is, legumes are super cheap and easy to find, which is great if you’re anything like me and occasionally forget your shopping list at home. (I do that a LOT, actually.)

One tip: If you’re not used to eating lots of fiber, start slow. Otherwise, your stomach will send you some, um, unfriendly reminders. I learned this the hard way after a hearty lentil stew. Worth it, though.

plant based high fiber

Other high fiber foods

Okay, so here’s the catch. Fiber isn’t only in obvious foods. There’s a bunch of plant based high fiber sources that don’t instantly come to mind. Think seeds, whole grains, and nuts.

You’ve probably heard of chia seeds (remember when everyone went nuts for chia puddings on Instagram?). Those tiny seeds are fiber powerhouses. Flaxseed too. I throw a teaspoon into my oatmeal or smoothies for an extra boost — you don’t even taste it. Brown rice, quinoa, and whole grain breads are also top picks. To be honest, sometimes I just toss extra pumpkin seeds on my salad for crunch and never look back.

Here’s a few ways to sneak in more fiber:

Sprinkle chia or flax on your breakfast or yogurt.
Swap some white rice for brown, or use quinoa now and again.
Snack on almonds or walnuts, but watch the portions if snacking is your hobby (trust me, it can be).
Add seeds or bran to baked goods for an undercover boost.

Your grocery bill doesn’t have to skyrocket for you to get plenty of fiber. Simple swaps, big results. Try it and see for yourself.

plant based high fiber

The bottom line

I get it — sticking to healthy habits can feel like a chore sometimes. But plant based high fiber foods are honestly the easiest thing to add for a happier gut, better energy, and that annoyingly good feeling after a meal. Start anywhere — a fruit here, a handful of roasted chickpeas there, maybe switch to whole grain toast, and you’ll see changes.

Don’t believe me? Plenty of research, like the Effectiveness of High-Fiber, Plant-Based Diets in Reducing …, just keeps hammering home the good points about plant based high fiber. Even my most skeptical friend converted after a week of eating the way I do. That’s saying something.

Honestly, it’s not about perfection — it’s about little upgrades. Enjoy that feeling of winning at health, one bite at a time.