Best High-Fiber Foods (Soluble & Insoluble) + 7-Day Fiber-Rich Meal Plan

Did you know that your gut has a personality, too? Well, it does, and trust me, it’s pretty high maintenance. One missed veggie here, an ultra-processed snack there, and suddenly it’s throwing a whole fit! 

While we are all obsessed with hitting 100 grams of protein daily, downing protein shakes and egg whites, we have completely forgotten about a particularly important nutrient that does quite a bit to keep your body functioning. Fiber.  

That bloated feeling for absolutely no reason, being weirdly hangry and you just ate 20 minutes ago, or even having serious trouble in the bathroom department, you’re just missing one thing: fiber!

And I admit, fiber isn’t the most glamorous nutrient, and we definitely don’t want to be talking about it at brunch, but it plays a huge role in ensuring your digestive system is in check. 

Sadly, the symptoms of insufficient fiber aren’t that obvious, but you still can detect them. I’m talking mood swings, zero energy, sluggish digestions, constant cravings that lead to constant snacking, and worst of all, skin issues!

The good news is that just the right amounts of fiber will get your gut back on track, and you can say goodbye to all those terrible symptoms. And it doesn’t have to be boring at all! 

Forget the sad salads, twigs, and cardboard cereal. Fiber-rich foods can actually be delicious, from juicy fruits to clever pantry swaps and crunchy veggies. 

We’re here to guide you on a whole new take on fiber and how to sneak it back into your life in the most scrumptious way possible to get to at least 30 grams of fiber daily. 

Why Fiber Matters 

Soluble & Insoluble Fiber

Now that we know this low-key nutrient is extremely necessary, let’s get down to the details, shall we?  We have two main types of fiber: soluble and insoluble. Both are important, but each functions a little bit differently. 

Soluble fiber, I could say, is the calmer undertone. It slows digestion to the right pace by dissolving in water and forming some sort of gel-like substance in your gut. This is a huge plus cause it also controls blood sugar and cholesterol. 

Insoluble fiber is a bit different, like a tough-love kind of friend. Instead of dissolving, its function is bulking things up and ensuring everything keeps moving. 

So, with each having its functions, they make a pretty cool digestive team.

Benefits of High-Fiber Foods

Aside from making your time in the bathroom much more relieving, Fiber does a lot of other major stuff. 

One, it helps with appetite control, making you feel full longer. Guess what this means? Yap, no cravings or unnecessary snacking, so you’ll definitely stick to your keto, Mediterranean, or whichever diet you have going on. 

Secondly, fiber also helps you with your mood swings and sugar crashes, giving you the right awesome attitude all day long. 

Next up is gut health magic, and yes, I do mean magic. A healthy gut equals better immunity, clearer skin, and improved mental health. Impressive right?

Last but certainly not least, fiber helps you lower cholesterol, helps your heart, and smooths out digestion. 

So what I’m trying to say here is that fiber is your ultimate sidekick! You should focus on consuming enough fiber every day. 

Soluble Fiber Sources

Regarding soluble fiber sources, the first food group is what we all commonly know, vegetables. Examples are 

• Artichokes
• Sweet potatoes 
• Carrots. 

We also get soluble fiber from nuts and seeds, and a few examples I know you love are 

• Chia seeds
• Flaxseeds.

Legumes aren’t left behind as well, and excellent high-fiber foods:

• Lentils
• Black beans
• Chickpeas
• Kidney beans
• Green peas
• Edamame
• Pinto beans
• Navy beans

You can also get soluble fiber from whole grains such as:

• Oats
• Barley
• Bulgur

Finally, fruits, which indeed bring in the bold, vibrant color:

• Apples
• Pears
• Bananas
• Oranges
• Blackberries
• Avocados
• Berries like strawberries and raspberries

Insoluble Fiber Sources

Some of the listed fiber-rich foods contain both soluble and insoluble fiber, but I have organized them based on their predominant fiber content. 

Vegetables are the first food group on the list of insoluble fiber sources. And some of these are pretty common:

• Brussels sprouts
• Broccoli
• Beets
• Cauliflower
• Kale
• Spinach
• Bell peppers

Whole grains also make their appearance in both, and some common foods that give us insoluble fiber are:

• Quinoa
• Brown rice
• Whole wheat pasta
• Farro
• Popcorn

Finally, a group that almost never disappoints when it comes to nutrient content is nuts and seeds:

• Almonds
• Pistachios
• Sunflower seeds
• Walnuts
• Pumpkin seeds
• Hemp seeds

More on Fiber-Rich Meal

High-Fiber Recipes

Check out my favorite high-fiber recipes that are easy, filling, and gut-friendly!

Read More

How to Add Fiber to Your Meals Without Even Trying

I know with all these food lists, you might feel a bit overwhelmed, and you’re now wondering whether or not you have to give up all your favorite meals and completely change your eating habits. 

Eating more fiber and hitting 30 grams daily doesn’t have to be complicated or even downright depressing. You’ll actually be surprised that rather than a huge lifestyle change, you can sneak in these foods without even noticing. 

For example, swapping your white rice with quinoa or brown rice is simple, super easy, and you get a whole new level of fiber without losing taste or flavor. 

You can also toss a spoonful of chia or flax seeds in smoothies, salad dressings, and your oatmeal. 

Or upgrade your soups, salads, and even pasta by simply adding beans or lentils. 

Some extra spinach on your eggs would also make a huge difference. 

Here are a few more simple swaps that would go a long way in making sure you get all the fiber you need!

Simple Swaps for High-Fiber Foods

• Instead of white bread, try some whole grain or sprouted grain bread.
• Have some popcorn instead of chips for a snack
• Other awesome snack options are fruits like apples and pears
• We can also switch to whole wheat pasta or try any other legume-based varieties

7-day Sample High Fiber Meal Plan (Over 30g of Fiber Daily)

This high-fiber meal plan consists of a seven-day eating strategy to guide those who need a starting point.

Monday

• Breakfast: Chia pudding with raspberries, flaxseeds, Greek yogurt, and almond milk (12g fiber)
• Lunch: Lentil and kale salad with avocado, sunflower seeds, carrots + hard-boiled egg (14g fiber)
• Snack: Apple with almond butter (6g fiber)
• Dinner: Quinoa & black bean stuffed peppers + shredded grilled chicken breast(10g fiber)

Tuesday

• Breakfast: Oatmeal with flax seeds, walnuts, and blackberries + Greek yogurt (12g fiber)
• Lunch: Roasted sweet potato & black bean bowl with spinach + low-fat cottage cheese (13g fiber)
• Snack: Popcorn with sunflower seeds (6g fiber)
• Dinner: Whole wheat pasta with chickpeas, garlic, and kale + pan-seared tofu cubes (10g fiber)

Wednesday

• Breakfast: Smoothie with spinach, banana, chia seeds, and berries (12g fiber)
• Lunch: Avocado toast on whole grain bread with pumpkin seeds + smoked salmon (10g fiber)
• Snack: Carrot sticks with hummus (5g fiber)
• Dinner: Lentil soup with barley and roasted Brussels sprouts + whole-grain bread(12g fiber)

Thursday

• Breakfast: Scrambled eggs + whole‑grain toast + banana oatmeal (7.1 g fiber)
• Lunch: Quinoa & edamame bowl + mixed greens dressed in olive oil (13.2 g fiber)
• Snack: Greek yogurt with mixed berries (5 g fiber)
• Dinner: Barley & broccoli plate + baked salmon fillet (11 g fiber)
  

Friday

• Breakfast: Whole‑grain cereal with fortified milk + pear (7 g fiber)
• Lunch: Sweet potato & black bean wrap + turkey breast (13 g fiber)
• Snack: Pear slices + string cheese (5.5 g fiber)
• Dinner: Farro risotto with artichokes + sautéed shrimp (11.9 g fiber)

Saturday

• Breakfast: Oatmeal pancakes made with egg whites + whole‑milk yogurt (10 g fiber)
• Lunch: Edamame & carrot salad + grilled tofu (11.6 g fiber)
• Snack: Orange + almonds (6.1 g fiber)
• Dinner: Brown rice & spinach bowl + Greek yogurt‑herb sauce (11.1 g fiber)

Sunday

• Breakfast: Oatmeal with raspberries + Greek yogurt (12 g fiber)
• Lunch: Sweet potato & spinach salad + grilled chicken (8 g fiber)
• Snack: Pear with almond butter (5.5 g fiber)
• Dinner: Whole‑wheat pasta & edamame + Parmesan cheese (14.3 g fiber)

High-Fiber Grocery List Based on This Meal Plan

Vegetables

• Kale (2 large bunches)
• Spinach (1 large bag or 2 bunches)
• Brussels sprouts (1 lb)
• Broccoli (2 heads)
• Carrots (2lbs bag baby or whole)
• Sweet potatoes (4 medium)
• Artichokes (3 medium)
• Bell peppers (4 mixed colors)
• Mixed salad greens (1 large container)
• Garlic (1 bulb)

Fruits

• Raspberries (3 cups)
• Blackberries (3 cups)
• Pears (4 medium)
• Apples (4 medium)
• Bananas (7 medium)
• Oranges (4 medium)
• Mixed berries (1 small container; strawberries, blueberries)

Grains & Legumes

• Chia seeds (8 oz bag)
• Flaxseeds (1 bag)
• Oats (rolled or steel‑cut; 1 canister)
• Quinoa (1 lb)
• Barley (1 lb)
• Farro (1 lb)
• Brown rice (1 bag)
• Whole‑grain bread (1 loaf)
• Whole wheat wraps (1 pack)
• Whole wheat pasta (1 box)
• Lentils (1 lb dry or 4 cans)
• Black beans (3 cans or 1 lb dry)
• Chickpeas (2 cans or 1 lb dry)
• Edamame (1 frozen bag)
• Popcorn kernels (1 bag)

Nuts & Seeds

• Sunflower seeds (1 bag)
• Pumpkin seeds (1 bag)
• Almonds (1 bag)
• Walnuts (1 bag)

Final Thoughts

Fiber is super important in making you feel your absolute best! 

Aside from being great for digestion, fiber makes sure your gut is happy, you feel more energized throughout the day, and you get to have that smooth, glowy skin artificial products just can’t compete with. 

When we talk about mood lifts and annoying cravings? Ancient history! 

So on your next trip to the grocery store, make sure your haul is gut-friendly and that your meals are full of bold and bright fiber love.