Eat more fiber. You’ve probably heard it from your mom and doctor alike, and we fully support their nagging. The macronutrient is essential for a properly functioning body—from gut health to disease prevention—and researchers are constantly finding new ways in which it impacts well-being. (Getting your daily dose of fiber is one of the simplest ways to lower the risk of cardiovascular disease, for example, not to mention the fact that it’s key to keeping things moving through your, ahem, digestive system.)
But what, exactly, does more fiber mean? The recommended amount for a healthy adult woman is 25 to 35 grams daily. And we hate to break it to you, but unless you’re on a three-bean-burritos-a-day diet, you probably aren’t getting enough. (No, seriously: It’s estimated that the average individual manages roughly half that.)
Don’t head to Costco to stock up on boxes of Fiber One bars just yet; there are plenty of other natural sources to reach peak fiber intake. Whether you’re addicted to your a.m. smoothie or a serious vegan, we’ve pulled together delicious recipes perfect for every meal and (almost) every diet.
These nine full-of-fiber recipes (each has more than 10 grams!) will keep your gut happy all day long.
Breakfast: Vanilla and Fig Overnight Oats (15g)
Don’t let their topping status on this healthy breakfast option fool you: Figs are this recipe’s fibrous spotlight-stealer. “They are a fantastic source of fiber, vitamins, calcium, and prebiotics, which support good bacteria in your gut,” raves VeguKate blogger Kate. Of course, the fruit also has a pretty good supporting cast: The bowl of overnight oats is loaded with high-fiber ingredients like oats and chia seeds as well.
Smoothie: Triple Berry Chia Smoothie (13g)
If your morning smoothie leaves you peckish before you’ve even finished checking your emails at work, you must not have tried this nutrient-loaded smoothie from The Scrumptious Pumpkin. Packed with vitamin-rich chia seeds, it serves up half the recommended daily serving of fiber for your straw-sipping pleasure.
Brunch: Huevos Rancheros (17g)
This brunch staple gets its fiber boost thanks to pinto beans, which clock in at a whopping 15 grams per cup. Served on top of a whole grain tortilla with veggies, avocado, and a fried egg, this is a meal that The Whole Tara‘s Tara promises “is sure to keep you full and pack a bunch of nutrition in one mini skillet.”
Lunch: Tortilla Soup with Jicama Noodles (13g)
Genius ingredient swap alert: Fresh jicama noodles give tortilla soup that crunch you get from crispy tortilla strips, sans processing or frying. Not to mention the fact that the root vegetable is also a natural source of dietary fiber. Talk about a power lunch.
Dinner: Garlic Shrimp with Black Bean Noodles (13.5g)
Black bean noodles are as flavorful as they are fibrous. The healthy pasta, which is also high in protein, packs 12 grams of fiber per serving. Added bonus? It’s ready in under 10 minutes. Pro tip: Make an extra serving to bring to lunch the next day.
Vegetarian: Quinoa and Black Bean Meatballs (14g)
If your past homemade veggie burger attempts have, quite literally, crumbled right before your eyes, then these meatballs are for you. “Mashed black beans and oats do a good job of holding these quinoa and black bean meatballs together,” promises Mother Rimmy creator Kristi Rimkus. Not only do they not fall apart, but, paired with quinoa, the black beans and oats make for a far more fibrous option than the meaty original.
Vegan: Lentil and Corn Tacos (13.6g)
If you’re looking for an excuse to add a dollop of guacamole to every meal (just us?), then you need to try these tacos, stat. Instead of ground beef, the shells are stuffed with lentils, corn, and cilantro. Fresh and fibrous.
Gluten-Free: Cannellini Bean Pumpkin Risotto (14g)
Rice-free risotto means less time spent standing over a pot, stirring (more time for online browsing, à la Tory Sport?). Cannellini beans, which contain 12 grams of fiber per cup, replace the rice in this warm, flavorful dish. What makes the dish so unbelievably creamy? It’s coconut milk and pumpkin, but we don’t blame you if you keep it a secret.
Dessert: Single-Serving Chocolate Microwave Cake (19g)
If you haven’t hit your fiber quota by the end of the day, this single-serving dessert’s got your back (and gut). The high-fiber mug cake gets its nutrient kick from ingredients like coconut flour, flaxseed, and applesauce—and its rich chocolate flavor from unsweetened cocoa powder.
Can’t get enough fiber? Stock your pantry with pulses—the trendy, fibrous legumes declared “in” by the UN.