Looking to boost your fiber intake without spending hours in the kitchen or buying a long list of ingredients? You’re in the right place! These quick high-fiber dishes are simple to make, friendly on your budget, and great for supporting healthy digestion and lasting energy.

Why Fiber Matters

Fiber plays a key role in keeping your digestive system running smoothly. It also helps you feel fuller longer, which can support healthy eating habits. Luckily, you don’t need complicated recipes to get more fiber into your meals.

1. 3-Ingredient Fiber-Packed Oats

Ingredients:

• Rolled oats
• Chia seeds
• Almond milk (or your favorite milk)

Instructions:
Add ½ cup oats, 1 tablespoon chia seeds, and ¾ cup milk into a jar or bowl. Let it soak overnight, and in the morning you’ll have a creamy, fiber-rich breakfast ready to go. Add berries or banana slices for extra flavor and fiber!

2. Simple Lentil Stir-Up

Ingredients:

• Canned lentils (drained and rinsed)
• Chopped spinach (fresh or frozen)
• Olive oil

Instructions:
In a pan, heat olive oil, add spinach until wilted, then stir in the lentils. Heat through and season to taste. This quick dish is loaded with plant-based fiber and takes less than 10 minutes!

3. Sweet Potato Microwave Mash

Ingredients:

• 1 sweet potato
• A dash of cinnamon
• A drizzle of olive oil or nut butter

Instructions:
Pierce the sweet potato with a fork and microwave for 5–7 minutes. Split it open, mash with a fork, and mix in a little cinnamon and your preferred drizzle. Sweet potatoes are a tasty, fiber-friendly root vegetable you can enjoy anytime.

4. No-Fuss Black Bean Wraps

Ingredients:

• Whole grain tortilla
• Canned black beans (rinsed and drained)
• Salsa

Instructions:
Warm your tortilla, mash the black beans lightly with a fork, and spread on the wrap. Add salsa and roll it up! In just a few minutes, you’ve got a filling, high-fiber meal that’s perfect for lunch.

5. Apple & Peanut Butter Bites

Ingredients:

• 1 apple
• Peanut butter (or sunflower seed butter)
• A sprinkle of oats or chia seeds (optional)

Instructions:
Slice the apple and spread a thin layer of nut butter on each slice. Top with a sprinkle of oats or chia seeds for a fiber boost. Great as a snack for all ages!

Final Thoughts

Getting more fiber into your day doesn’t have to be complicated. With just a few pantry staples, you can enjoy meals and snacks that support overall well-being. Whether you’re prepping lunch for work or feeding a busy family, these dishes make it easy to eat well on the go.