What Foods Are High in Fiber?By: Bob's Red Mill | June 28 2018
A high fiber diet not only keeps your digestive system running smoothly—but it also can help to maintain your blood sugar, lower your cholesterol, and lose weight. We know dietary fiber tends to be a keyword when it comes to heath food, but you may wonder what foods are high in fiber?
A high fiber diet means eating things like legumes, fruits, whole grain bread and vegetables. Specifically, there are two types of fiber your body needs, soluble and insoluble, and most sources of fiber contain both.
Soluble fiber binds with the water in your system and creates a gel-like consistency. You’ll find it in foods like oats, peas, lentils, apples, oranges, beans and more. Insoluble fiber can be found in the skins and seeds of fruit, and (like its soluble fiber counterpart) it helps to keep you full and provides long-lasting energy throughout the day.
Foods with soluble and insoluble fiber not only keep you full, but they also help to keep hunger from sneaking in at various and unexpected intervals. (You know, that 3:00 pm cookie craving.)
From high fiber pancakes to kidney beans, here are some of our favorite ways to enjoy high fiber foods.
Organic High Fiber Pancake Mix
As we like to say, get your fiber the fun way with a stack of fluffy and delicious high fiber pancakes! Our Organic High Fiber Pancake Mix is a powerhouse of nutritious and organic ingredients. This magical mix includes stone ground Whole Wheat Pastry Flour, Scottish Oatmeal, Flaxseed Meal, Oat Bran, Wheat Germ and hint of pure cane sugar. It boasts 7 grams of fiber and 7 grams of protein per serving and also provides iron, calcium and omega-3 fatty acids.
That wholesome goodness doesn’t stop at pancakes. The best thing about this mix is that it can also double as a whole grain waffle mix. Jazz up your breakfast with fruit and nuts for extra nutrition, and maybe even a bit of butter and pure maple syrup. If you’re looking for additional fiber, think apples, raspberries and pears.
Once you’ve tried the waffles and pancakes, get creative and use this mix for snacks like High Fiber Cinnamon Apple Muffins. As the recipe headnote states, these apple-flavored wonders are perfect as a pre- or post-workout snack, or even a late-night snack with a smear of cream cheese.
Red Kidney Beans
It may come as no surprise that beans are a good source of fiber. Red Kidney Beans in particular are low in fat and loaded with fiber, iron and protein. The beans hold their shape well during the cooking process and do an excellent job of absorbing a myriad of flavors, depending on whatever dish you’re creating. Combine them with other beans like pinto or navy for chili in the cooler months and a cold bean salad in the warmer months.
This recipe for Spicy Vegan Farro Chili pairs kidney beans with ingredients like minced garlic cloves, zucchini, yellow onion, corn, yellow squash, Organic Farro, tomatoes and tomato paste. Season the dish with cumin, chili powder, salt and pepper, and you have a tasty midweek meal or a potluck showstopper.
If just one chili recipe has you hankering for more, this Vegan Quinoa Chili from Chef Billy Parisi will kick your chili game up a notch or two. Using a combination of Quinoa, Lentils and beans, this fiber-filled chili also integrates sweet potatoes, cocoa and cinnamon for an unexpected and delightful lunch or dinner.
Gluten Free Rolled Oats
Not only are they ideal for breakfast, snacking, and dessert, but our Gluten Free Rolled Oats are also filled with a wide array of health benefits. They are higher in protein and healthy fats and lower in carbohydrates than most other whole grains. They also contain more soluble fiber than any other grain, so they integrate into a fiber-rich diet beautifully. Our Gluten Free Rolled Oats are delicious, hearty and offer lasting energy throughout the day.
Try this recipe for Fruit and Nut Energy Bars, perfect for camping trips, snacks on-the-go or a customizable snack depending on what you’re in the mood for. Opt for fiber-rich ingredients as your add-ins, like dried apples and sunflower seeds.
Or if you’d rather get your oat fiber in cookie form, consider whipping up a big batch of these Oatmeal Chocolate Chip Cookies. In this particular recipe, the xanthan gum has been switched for psyllium fiber powder. Made from the outer husks of the seed of the psyllium plant that have been ground to a super-fine texture, this powder is a great source of dietary fiber. Throw it in your cookies, your smoothies, your banana bread—anywhere your food daydreams take you.
Organic Whole Oat Groats
The term "groat" comes from an old Scottish word describing an oat kernel with the hull removed. Bob’s Organic Whole Oat Groats have a hearty yet chewy texture, making them an excellent choice for everything from pilafs to stews. They’ll help you feel full while controlling your blood sugar, and like other oats in their family, are a great source of fiber.
Follow this basic preparation for oat groats and fine-tune it to fit your own tastes. Top it with fruits like pears, raspberries and bananas for added fiber and a ton of sweet flavor.
Though they may be small in size, these Red Lentils offer a number of health benefits and are rich in fiber, folate, phosphorus, magnesium, zinc and potassium. (Also, did you know they contain about a steak’s worth of protein?!) Lentils work beautifully in all sorts of savory dishes, vegetarian or not. Add them to soups, stews and chili, or use them as a meat substitute.
Our red lentils are grown in the wonderland of the Pacific Northwest and are slightly sweet in flavor. Try this Curried Lentil & Sweet Potato Stew for a fiber-rich, vegan, gluten free dish. The flavors of garlic, coconut milk, cumin and lemongrass will waft through the kitchen and the dish will quickly become a regular dish for years to come.
Masoor Dal, found on the back of our bags of red lentils, is another fantastic food option to up your fiber intake. This dish is made with ginger, jalapeño, ground turmeric, paprika and whole cumin and mustard seeds. After the dish simmers, the lentils will become soft; once mashed with a tomato masher, your once-hard lentils will be thick and creamy in texture. Bon appétit!
Protein & Fiber Nutritional Booster
Our Protein & Fiber Nutritional Booster is a unique blend made from pea protein powder, chicory root fiber, psyllium husk powder, chia seeds and beneficial probiotics. Just scoop it into your smoothies and protein shakes for an added fiber boost! It’s unflavored, unsweetened, gluten free, vegan and a good source of omega fatty acids.
For a go-to morning protein shake, add two scoops of the powder to 8 ounces of juice or milk. To make a smoothie, blend two scoops powder with one cup fruit, one cup of water or milk, and a handful of ice. With this powder, getting more fiber is simple as can be.
For a nutritious and quick snack, try this recipe for our Berry Peachy Smoothie. Made with vanilla yogurt, blueberries and sliced peaches, it’s almost as good as a fruity peachy pie. If you’d like, top it with some oats or granola for a bit of crunch.
If something out of the ordinary is more in line with your smoothie taste buds, try this Avocado Lime Smoothie from superstar superfood chef Julie Morris. Made with creamy avocado, fresh spinach, mint leaves, bright lime and coconut water, it’s the perfect pick-me-up for any time of day. Just add a Hawaiian sunset or a white sand beach and you’ll be all set for a trip to paradise.
From sunflower to poppy to chia, seeds are a wonderful way to create a high-fiber diet. Sprinkle them into your salads, your smoothies, or your morning muffins.
In addition to their high fiber content, Chia Seeds are also known for their antioxidant properties, omega-3 content and delightfully mild nutty flavor.
For a grab-and-go breakfast, whip up a batch of these beautiful Multi-Seed Banana Muffins with Maple and Honey. Sprinkle in a handful of coconut if you’d like to increase the fiber even more. Or, if you’re in the mood for a super refreshing treat, opt for this boldly colored Habañero Strawberry Chia Fresca. In addition to chia seeds, it also includes chopped strawberries, fresh mint and habañero honey. It’s as good to eat as it is to look at!
So whether you’re integrating our Protein & Fiber Nutritional Booster into your morning smoothie or learning the tastiest ways to cook red lentils in the evening, we hope these recipes have inspired you to approach high-fiber foods in an entirely new way.
From all of us at Bob’s Red Mill: happy eating! Feel free to share your favorite fiber-filled recipes or ideas in the comments below. We’d love to hear from you!