If you’re looking to boost your fiber intake without spending hours in the kitchen, the slow cooker is your best friend. Slow cooking not only brings out rich flavors, but it also works wonders with high-fiber ingredients that support digestion and keep you full longer. Here’s a list of the best high-fiber foods to add to your next slow cooker meal, plus tips for turning them into comforting, budget-friendly dishes.

1. Lentils

Why they’re great: Lentils are packed with both soluble and insoluble fiber. Just one cup of cooked lentils can deliver over 15 grams of fiber! Slow cooker tip: Try a hearty lentil stew with carrots, celery, and tomatoes. Add some garlic and herbs, and let it simmer to perfection.

2. Black Beans

Why they’re great: Black beans are a fiber powerhouse with about 15 grams per cup. They’re also an excellent source of plant-based protein. Slow cooker tip: Make a black bean chili with onions, bell peppers, cumin, and a touch of lime juice for zing.

3. Chickpeas (Garbanzo Beans)

Why they’re great: Chickpeas offer around 12 grams of fiber per cup and have a nutty taste that pairs well with many seasonings. Slow cooker tip: Create a Mediterranean-inspired chickpea stew with garlic, lemon, and spinach.

4. Sweet Potatoes

Why they’re great: Not only are they high in fiber, but sweet potatoes also provide vitamin A and potassium. Slow cooker tip: Add chopped sweet potatoes to soups, stews, or make a sweet potato and black bean chili for a filling meal.

5. Barley

Why it’s great: This whole grain contains both soluble and insoluble fiber and adds a pleasant chewy texture to meals. Slow cooker tip: Use barley in place of rice in your soups or try a barley and mushroom pilaf with herbs and veggie broth.

6. Oats (Steel-Cut)

Why they’re great: Oats aren’t just for breakfast! They’re rich in beta-glucan fiber, which may help support heart health. Slow cooker tip: Make a savory oat stew with beans, vegetables, and spices, or opt for overnight apple cinnamon oats for breakfast.

7. Split Peas

Why they’re great: Just one cup offers about 16 grams of fiber. They’re also great for thickening soups. Slow cooker tip: A classic split pea soup with carrots, onions, and celery is a timeless favorite.

8. Cabbage

Why it’s great: Cabbage is a cruciferous vegetable rich in fiber, vitamin C, and other antioxidants. Slow cooker tip: Add shredded cabbage to soups and stews during the last hour of cooking for a gentle texture and fresh flavor.

9. Carrots

Why they’re great: Carrots are affordable, full of fiber, and sweeten up when slow-cooked. Slow cooker tip: Combine with lentils, ginger, and curry spices for a warming carrot lentil soup.

10. Apples (with skin)

Why they’re great: Apples provide pectin, a soluble fiber that supports gut health. Slow cooker tip: Try a savory apple and onion chicken dish or make a wholesome apple-cinnamon oat breakfast.

Simple Tips for Cooking with High-Fiber Foods

• Soak your legumes: Soaking beans and lentils before cooking helps reduce cooking time and makes them easier to digest.
• Use veggie broth: Enhance the flavor of your fiber-rich dishes without adding excess fat or salt.
• Balance your meals: Pair high-fiber foods with lean proteins and healthy fats for well-rounded nutrition.

Final Thoughts

High-fiber foods make slow cooker meals more satisfying, nourishing, and gut-friendly.

Whether you’re making a cozy winter stew or prepping for weekday lunches, adding these ingredients is a great way to support your overall wellness—one simmering meal at a time.