Make eating for gut health easy with these 15-minute, high-fiber dinners


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Photo: The Mediterranean Dish

Despite all the healthy eatings trends that come and go (oh hi there, keto), prioritizing fiber is something that nearly every health expert can agree on. Not only does it benefit to every type of healthy eater—whether you’re Paleo, vegan, or something else entirely, veggies are always part of a nutrient-dense diet—the benefits have long been proven: A diet high in fiber has been linked to lowering inflammation, improving gut health, and boosting metabolism.

The recommended fiber intake is 25 grams a day for women, which can sometimes be tricky to hit. While it’s best to get your fiber throughout the day as to not overwhelm your digestive system, loading up on fiber-rich sources at dinner can help make up for not getting much of the nutrient earlier. Which is where this arsenal of quick, high-fiber recipes comes in.

Bookmark these meal ideas for when you know you haven’t been eating as much veggies—and other fiber-rich sources—as you know you should be. Your digestive system will thank you for it.

Keep reading for high-fiber dinners you can make in 15 minutes or less.

taco skillet recipe
Photo: Tasty Yummies

1. Paleo taco skillet dinner

Any meal where you can throw all your ingredients into a skillet and cook them all together is a major timesaver. This one gets its fiber from the three cups of greens the recipe calls for. To really up the fiber, add a can of black, kidney, or pinto beans to the skillet as well.

15-minute chili
Photo: Cook The Story

2. Quickest chili

Chili is the ultimate high-fiber food. (One cup of raw kidney beans has a whopping 46 grams.) Using canned beans and diced tomatoes is cheap *and* it cooks quickly—the ultimate dinner win.

black bean burger recipe
Photo: Pickles and Honey

3. Vegan black bean burgers

If you’re not a fan of chili, another way to use beans to make a high-fiber meal is by transforming them into a yummy veggie burger. This recipe combines black beans with chickpeas and flaxseeds—three major fiber-rich sources.

Mediterranean flatbread pizza recipe
Photo: The Mediterranean Dish

4. Artichoke garden flatbread pizza

Artichokes are one of the most underrated high-fiber foods (a medium-sized one has seven grams of the nutrient) and when you buy them jarred, they’re ready to eat as-is. This recipe uses them as a topping along with other fibrous veggies for a Mediterranean diet-approved flatbread pizza.

broccoli and chickpeas
Photo: Emma’s Little Kitchen

5. Broccoli chickpea bowl

One easy way to up the fiber at dinner: Add broccoli. Here, the cruciferous veggie is combined with chickpeas for a simple vegan meal. And you’ll only dirty one dish in the process!

Brussels sprouts and tempeh
Photo: In Pursuit of More

6. Brussels sprouts and tempeh stir-fry

Another vegan high-fiber dinner option, this dish combines two great sources of the nutrient: Brussels and tempeh. The recipe also calls for carrots and red pepper, but you can use it as an opportunity to use up whatever’s in your crisper—all veggies will work!

chicken and lentils recipe
Photo: Pinch of Yum

7. Cilantro lime chicken and lentils

With 20 grams of fiber per cup, incorporating lentils into your dinner is a sure way to meet your fiber requirements for the day. Spiced up with cilantro, jalapeno, and salsa, they serve as the basis for a satiating Mexican-inspired meal, too. Add chicken for protein and you’ve got yourself a balanced meal—all in one dish.

If eating high-fiber foods has a tendency of making you feel bloated, here’s what to do. Plus, seven foods high in soluble fiber.

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