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30 High Fiber Vegan Foods 

Fiber helps with feeling satiated, full, and energized - it's time to bring more of it to your meals! Here are the best 30 plant-based high fiber foods to introduce to your plant-based diet. Everything from fruits, vegetables, nuts, seeds, and grains!

Spinach, oats, different types of legumes, sliced almonds, and avocados.
by Aly Michell Dated: April 1, 2022 Last Modified: August 28, 2023 2 Comments
3516 shares
(This post may have affiliate links. Please see my disclosure.)
Jump to:
  • Why Is Fiber Important?
  • How to Meet Your Daily Fiber Needs
  • What is Soluble & Insoluble Fiber
  • Soluble Fiber 
  • Insoluble Fiber 
  • High-Fiber Foods
  • How to Increase Fiber Intake: 10 Easy Ways 
  • 21 High Fiber Vegan Recipes 

Dietary fiber from plant-based foods plays a crucial role in keeping us healthy, satisfied, and feeling light. It aids digestion, supports gut health, and helps regulate blood sugar levels.

According to the U.S. Food and Drug Administration (FDA), the recommended daily intake of fiber is 25 grams per day. While this may seem like a lot, it's entirely achievable by incorporating more whole, plant-based foods into our meals. As we reduce our intake of heavily processed foods and focus on nutrient-dense options like fruits, vegetables, legumes, and whole grains, meeting our daily fiber needs becomes effortless.

Why Is Fiber Important?

Fiber is essential for keeping our bodies functioning properly—especially our digestive system. It plays a key role in:

  • Supporting digestion – Fiber helps maintain regular bowel movements and prevents constipation.
  • Regulating blood sugar levels – Soluble fiber slows the absorption of sugar, helping prevent spikes and crashes.
  • Lowering cholesterol – Certain types of fiber can reduce levels of LDL (bad) cholesterol, promoting heart health.
  • Aiding in weight management – According to Mayo Clinic, fiber-rich foods provide a feeling of fullness with fewer calories, making it easier to maintain a healthy weight.

How to Meet Your Daily Fiber Needs

The recommended daily intake of fiber is 25 grams, but reaching this goal can be challenging if you're accustomed to eating processed foods. The key to increasing fiber intake is to focus on whole, nutrient-dense ingredients. Choosing high-fiber foods such as whole grains, legumes, fruits, vegetables, nuts, and seeds is a great place to start.

Incorporating these fiber-rich foods into daily meals can be simple and enjoyable. Try adding beans to salads, swapping white rice for quinoa, snacking on fresh fruit, or blending flaxseeds into smoothies. With small, intentional changes, meeting your daily fiber needs becomes easier and more sustainable.

What is Soluble & Insoluble Fiber

Spoonful of chia seeds

Soluble Fiber 

Soluble fiber dissolves in water, forming a gel-like substance in the digestive tract. This type of fiber helps slow digestion, allowing for better absorption of nutrients while also regulating blood sugar levels.

Additionally, soluble fiber binds to cholesterol particles, helping to lower LDL (bad) cholesterol and reduce the risk of heart disease. Because it absorbs water, it also supports gut health by softening stool and making it easier to pass. Some excellent sources of soluble fiber include oats, chia seeds, and black beans.

Insoluble Fiber 

Insoluble fiber, on the other hand, does not dissolve in water and remains intact as it moves through the digestive system. Its primary role is to add bulk to stool, promoting regular bowel movements and preventing constipation. This type of fiber also helps food pass more quickly through the intestines, reducing the risk of digestive issues like bloating and discomfort. Since insoluble fiber does not break down, it creates a "cleansing" effect in the gut, supporting overall digestive health. Foods rich in insoluble plant-based fiber include whole wheat, carrots, and almonds.

Many plant-based foods contain both soluble and insoluble fiber, making it easy to get a balance of both when eating a varied, whole-food diet.

High-Fiber Foods

Legumes

  • Cooked Navy Beans | 140 kcal | 10.5g fiber
  • Cooked Split Peas | 117 kcal | 8.3g fiber
  • Cooked Lentils | 115 kcal | 7.9g fiber
  • Cooked Red Kidney Beans | 126 kcal | 7.4g fiber
  • Cooked Lima Beans | 114 kcal | 7g fiber
  • Cooked Green Peas | 77 kcal | 5.5g fiber

Whole Grains

  • Oat Bran | 246 kcal | 15.4g fiber
  • Rolled Oats (Oatmeal) | 350 kcal | 10g fiber
  • Whole Wheat | 375 kcal | 8.9g fiber
  • Cooked Brown Rice | 360 kcal | 4g fiber
  • Cooked Whole Grain Barley | 123 kcal | 3.8g fiber

Fruits

  • Pears | 288 kcal | 15g fiber
  • Passion Fruit | 97 kcal | 10.4g fiber
  • Avocado | 160 kcal | 6.7g fiber
  • Raspberries | 57 kcal | 6.4g fiber
  • Blackberries | 71 kcal | 5g fiber
  • Mango | 71 kcal | 2.1g fiber

Vegetables

  • Artichokes | 50 kcal | 5g fiber
  • Collard Greens | 32 kcal | 4g fiber
  • Brussels Sprouts | 43 kcal | 3.8g fiber
  • Broccoli | 34 kcal | 2.6g fiber

Nuts & Seeds

  • Chia Seeds | 534 kcal | 27.3g fiber
  • Flax Seeds | 534 kcal | 27.3g fiber
  • Almonds | 579 kcal | 12.5g fiber
  • Sunflower Seeds | 582 kcal | 11.1g fiber
  • Buckwheat | 343 kcal | 10g fiber
  • Pecans | 691 kcal | 9.6g fiber
  • Peanuts | 567 kcal | 8.5g fiber
  • Pumpkin Seeds | 574 kcal | 6.5g fiber

Per 100 grams. Data from the U.S. Department of Agriculture FoodData Central.
Kcal = calories. 

High FIber Foods chart printable.

How to Increase Fiber Intake: 10 Easy Ways 

1. Add Vegetables to Every Meal
Incorporate veggies into breakfast, lunch, and dinner—whether as a side salad, steamed mix, or toppings. Try savory oats with sautéed mushrooms, kale, and tofu for a fiber-rich breakfast.

2. Boost Smoothies with Seeds
Chia and flax seeds are easy fiber boosters. Just two tablespoons of chia seeds provide 10g of fiber—about 30% of your daily needs. For extra crunch, make a smoothie bowl and top it with nuts and seeds.

3. Use Cocoa Powder
Cocoa powder contains 2g of fiber per tablespoon—a tasty excuse to add it to smoothies, oats, or baked goods.

4. Reduce Processed Foods
Swap refined foods for whole ingredients. Instead of sugary jam, use fresh berries in your PB&J. Replace white sugar with fiber-rich dates.

5. Eat More Salads
Salads don’t have to be boring! Load them with avocado, lentils, nuts, seeds, and colorful veggies. Try a hearty vegan avocado chick’n salad for extra satisfaction.

6. Make Soups a Staple
Soups are a great way to pack in fiber. Toss in leftover veggies, beans, and lentils. A hearty bean and lentil chili with corn is filling, affordable, and fiber-rich.

7. Choose Brown Rice Over White
Brown rice has 4x the fiber of white rice. Cook it with a bit of salt and vegan butter for flavor.

8. Pick Whole Grain, Seeded Bread
Swap white bread for loaves with nuts, seeds, and whole grains—they’re denser, more filling, and packed with fiber.

9. Eat More Lentils, Peas, and Beans
Legumes are high in fiber. Lentils, for example, contain 8g of fiber per serving and work well in burgers, burritos, salads, and soups.

10. Make Simple Swaps
Adding fiber doesn’t require an extreme diet change. Start by including more plant-based, high-fiber foods in your daily meals.


21 High Fiber Vegan Recipes 

20-Minute Habichuelas Guisadas (Puerto Rican Bean Stew)

Puerto Rican bean stew (habichuelas guisadas) packed with Latin flavors and ingredients. This dish is 100% vegan, healthy, and a great addition to other Puerto Rican sides.
Habichuelas guisadas or Puerto Rican bean stew made with potatoes, beans, and green olives in a bowl.

Vegan Pastelón (Puerto Rican Plantain "Lasagna")

This sweet and savory Puerto Rican plantain lasagna has turned VEGAN and it’s just as good! This vegan pastelón is made with sweet plantains, flavor-packed lentils, and Puerto Rican spices.
Slice of vegan lentil pastelon topped with chopped cilantro

Buttery Oat Bran

Warm up your morning with a cozy bowl of oat bran topped with vegan butter, salt, and black pepper. It's the perfect morning comfort food.
Creamy oat bran topped black pepper and vegan butter

3-Ingredient Plant-Based Applesauce

Things are beginning to be a bit cozy as the fall breeze settles in - so of course, a warm bowl of homemade 3-ingredient plant-based applesauce is always a great idea. This recipe is vegan, plant-based, healthy, and easy to make.
Homemade date-sweetened applesauce in a mason jar served with an apple slice and a spoon.

Vegan Black Bean Chili

Fill up your bowls with Vegan Black Bean Chili made with creamy black beans, spices, and homemade, crushed roasted tomatoes. Ready in 30 minutes and packed with plant-based protein and fiber!
Vegan black bean chili in gray bowl topped with pan-roasted corn and chopped cilantro.

How To Cook Dry Black Beans (No Soak)

Time to put those dry black beans to work! Here's an easy way on how to cook dry beans from scratch - no soaking needed. These beans are packed with plant-based fiber, protein and they're EASY to make.
No soak, cooked black beans in a gray bowl.

Vegan Chocolate Chia Seed Pudding

Get your chocolate fix with Vegan Chocolate Chia Seed Pudding made with soy milk, chia seeds, cocoa powder, and pitted dates. It’s a healthy breakfast treat, dessert, or snack, packed with fiber, protein, and healthy fats.
Chocolate chia seed pudding with slices almonds, chocolate chips, and raspberries

Healthy Edible Cookie Dough

Get your cookie scoopers out - we're making a quick and easy batch of healthy edible cookie dough. Made with oats, chocolate chips, vegan milk, brown sugar, vanilla, and peanut butter - making this recipe plant-based, gluten-free, and packed with fiber.
Small bowl of edible cookie dough balls with chocolate chips

Cannellini Bean Burgers (with Pantry-Friendly Ingredients)

Need a QUICK and EASY burger? These Cannellini Bean Burgers are made with pantry-friendly ingredients! No need to chop or shred! These burgers are also 100% vegan, gluten-free, eggless, and dairy-free.
Cannellini bean burger with sirarcha mayo sauce, spinach, and sliced onions.

Mushroom Lentil Loaf

Let’s crank on the oven for an umami-blasted Mushroom Lentil Loaf made with plant-based ingredients! Made with juicy mushrooms, protein-packed lentils, spices, and topped with a sweet-and-savory glaze
Sliced mushroom lentil loaf with glaze and topped with parsley.

10-Ingredient Vegan Broccoli Curry

Creamy, full-bodies vegan broccoli curry with easy-to-find ingredients. The perfect weeknight dinner recipe, taking only 20 minutes to make!
Bowl of vegetable broccoli curry with flatbread.

No Banana Raspberry Smoothie Bowl

Easy, creamy raspberry smoothie bowl made in just minutes. If you hate bananas - well you're in luck...we left them out of this recipe!
Raspberry strawberry banana smoothie with chia seeds, almonds, and granola

3-Ingredient Peach Mango Smoothie

Refresh your day with a peach mango smoothie! Refined sugar-free, plant-based, dairy-free, and made with flavor.
Peach mango smoothie in a glass cup with a yellow-stripped straw.

Creamy Chickpea Salad Sandwich (No Mayo!)

If you’re looking for a healthy lunch recipe, a Creamy Chickpea Salad Sandwich is exactly what you need to add to the menu! This recipe is vegan, packed with plant-based protein, and mayo-free.
Chickpea salad sandwich on a seeded bread

Mashed Carrots With Cinnamon

Creamy, plant-based mashed carrots spiced with cinnamon, nutmeg, and sweetened with brown sugar. The perfect, wholesome side dish for the fall season, holidays, or just to flavor-up a dinner meal.
Mashed carrots topped with a scoop of butter and parsley

Ready to take the plunge into an AFFORDABLE plant-based diet? Check out our Guide To A Cheap Plant-Based Diet.

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Category: All, Plant-Based Food Guides

About Aly Michell

Previous Post:Linguine pasta with chickpeas, spinach, and coconut milk in a wok.Vegan Creamy Chickpea Pasta with Spinach
Next Post:Easiest Breakfast Tofu Scramble RecipeTofu scramble in a bowl with toast.

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Comments

  1. Tami

    September 13, 2021 at 3:05 pm

    Could you please add common volume measurements (ie, "cup") for the foods listed above? It would be most helpful!

    Reply
    • Aly Michell

      September 13, 2021 at 3:24 pm

      Hi Tami, the nutritional value is considered based on 100 grams of the listed food item.

      Reply

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Hi, My name is Aly Michell! I create plant-based recipes that are easy, accessible, using everyday cookware.

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