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Everyone’s always going on about protein these days, but can we give fiber her flowers 💐 too? Fiber is one of the most overlooked nutrients, even though it’s essential for your gut, heart ❤️, and overall health.
I’ve always been very fiber forward considering I grew up on beet salad, lentil soup, bean stew and cabbage rolls. When I tell you my family was RE 👏 GU 👏 LAR 👏! It makes sense because so many traditional Balkan recipes are naturally fiber-rich without even trying. Before “high-fiber” became a wellness buzzword, Balkan kitchens were fiber-ing it up without making a big deal about it. Most families cooked (and still do) with what was seasonal and local: beans 🫘, lentils, chickpeas, root vegetables, cabbage 🥬, peppers 🫑, and leafy greens. These naturally contain loads of fiber and form the backbone of most Balkan meals. So why should you trust me on this? Because before I was the Modern Nonna, I was a Balkan baby 👶 – living proof that beans, veggies, and whole grains run in my DNA.
Why Fiber Matters
You hear about fiber everywhere, but do you actually know why it’s good for you? Let me break it down:
💩 For your gut: Fiber keeps things, um… moving along (if you know what I mean). ⚡️ For your energy: It slows digestion just enough to keep your blood sugar steady, so no mid-afternoon crashes. 🥗 For your cravings: High-fiber meals keep you full and satisfied, so you’re not raiding the pantry an hour later. 🧠 For your mood + immunity: It feeds your gut bacteria, which play a big role in how you feel – both mentally and physically. ❤️ For your heart: It helps lower cholesterol and supports long-term heart health.
Fiber and Weight Loss
Fiber is one of the most underrated tools for healthy, sustainable weight management. It doesn’t burn fat directly, but it changes how your body feels and functions in ways that make a real difference.
💩 Keeps you full: Fiber slows digestion, so you stay satisfied longer and don’t end up raiding the fridge an hour after lunch.
⚡️ Steadies your energy: No more sugar crashes or “why am I suddenly starving?” moments. Fiber keeps your blood sugar balanced and your energy steady.
🍠 Adds volume, not calories: You can pile your plate high with veggies, beans, and whole grains without going overboard on calories. It’s like eating more for less. I don’t know about you, but I like a good high volume, low calorie ratio!
🌿 Loves your gut: Fiber feeds your good gut bacteria, which help with digestion, metabolism, and even your mood (yes, your gut is that powerful).
🔥 Helps you stay consistent: When you feel full, energized, and regular, it’s easier to make smart choices and stick to your goals.
👉 Check out my Weight Loss Guide for more helpful tips and exclusive recipes!
High Fiber Foods
Since this guide is all about making things easy for you, I’ve created a Fiber Cheat Sheet 📋 that outlines high-fiber foods and their fiber content. If you’re looking to up your fiber game, use this as a guide on what to incorporate into your diet. According to major health authorities such as the U.S. National Academies of Medicine and Health Canada, the general daily fiber intake guidelines are:
Men (51 and older): about 30 grams per day
Women (ages 19–50): about 25 grams per day
Men (ages 19–50): about 38 grams per day
Women (51 and older): about 21 grams per day
A simple way to estimate your personal target is 14 grams of fiber for every 1,000 calories you eat.
My High Fiber Recipes
Now that you hopefully understand the importance of fiber in your diet, let me make things eveneasier for you by giving you an extensive list of my favorite high fiber recipes to keep things nutritious, wholesome and…regular 😅!
Breakfast Recipes
Steel Cut Overnight Oatmeal
If you crave the chewy magic of steel cut oats but can’t stand babysitting a pot, get ready to have your breakfast world rocked.
This Mango Chia Pudding is refreshing and bright with fresh mango puree. Not only delicious, it will also help boost your heart health. This recipe makes one large portion or two small.
If you love pudding, this chia breakfast pudding will be your new obsession. Simple, customizable, and guaranteed to keep you full and happy all morning.
This creamy yogurt chia pudding is the ultimate breakfast – packed with fiber and healthy fats to keep you full for hours, and perfect for meal prep too.
My take on this salad is definitely not traditional, but it includes all the necessary Green Goddess components that make it refreshing, creamy and addictive just like the OG version. Not to mention, it features a dressing I could CHUG 🤤!
This Chickpea Crouton Salad is crisp and fresh and makes a satisfying lunch or side dish. Making homemade croutons is super simple and a great way to use up day-old bread. This salad is versatile so you can add in whatever veggies you have available.
If you love pickled vegetables, this salad is for you. Thin strips of carrots marinate in a mixture of vinegar, garlic, and cayenne, which adds tang and just a small kick of spice 🔥.
This creamy chickpea pasta is every Nonna's best kept secret. A modern take on the beloved pasta e ceci. We blend it all together to create the most luscious sauce that's perfect for picky eaters as we sneak in the veggies 🤐.
This soup is everything you want in a bowl and more – creamy, velvety and packed with flavor. Not to mention, the prep time is only 5 minutes! It’s hands down the easiest and most delicious Butternut Squash Soup recipe you’ll ever try.
A head of green cabbage is transformed into tender, almost meaty, succulent layers when slow-roasted and seasoned like a seafood boil: tons of paprika, garlic, butter, and more.
When cozy season hits, my Healthy Turkey Chili is on repeat! Each bowl packs 49 grams of protein and is filled with wholesome, antioxidant-rich ingredients that make you feel as good as it tastes.
Roasted Chickpeas are the best snack or salad topping in the world. Use whatever seasonings you love, such as chilli powder, cumin, turmeric or Italian Seasoning.
Introducing my Cheesy Baked Cauliflower. It's a low-carb dream come true, a side dish so incredible, it'll make you question why you've ever settled for boring old potatoes. Imagine a cloud of creamy, cheesy cauliflower, roasted to golden perfection.
The magic of this hummus is in peeling the chickpeas which creates the creamiest texture you will ever have. The standard garnish in the Middle East includes olive oil, a few whole chickpeas, parsley, and paprika.
These sweet potatoes are perfect as a side dish for the fall, and for your thanksgiving table. This recipe is not only easy, it happens to be only four ingredients which you probably have on hand.
I love a good summertime salsa, and I think this is hands-down one of the best salsa recipes out there. It is incredibly delicious and refreshing, bursting with fresh summer flavors of corn, cilantro, peppers and sweet mango.
Smooth and spreadable, this Avocado Hummus is the perfect combo of rich flavor and creamy texture. The texture is smooth and buttery from the ripe avocados and dense chickpeas. The taste is garlicky, tangy and citrusy, with a sweet, nutty undertone.
This easy dish makes a fantastic addition to your weeknight dinner options. The blend of Brussels sprouts, bacon, and garlic creates a delightful balance of flavors and textures.
If you fell hard for the viral Invisible Apple Cake, get ready to swipe right 📲! Just like its forbearer, my Invisible Pear Cake is made with paper-thin slices of fruit held together by a creamy custard-like batter.
This healthy chia jam is packed with nutrient-dense superfood seeds. It's perfect on top of yogurt, chia pudding, overnight oats, oatmeal, waffles, pancakes, pb & jelly sandwiches, and can be enjoyed in so many other ways.
Plant-based, dairy-free, and gluten-free, this dessert is sweet, fudge-like, and chocolatey. You would never guess this creamy, rich mousse is made avocado!
These Honey Almond Cookies are simple, delicious, and use only 3 ingredients! These also happen to be gluten-free, dairy-free, plant-based, and low sugar!
If you’ve seen the viral Dubai Chocolate Bar 🍫, get ready for a delicious new twist! These Dubai Chocolate Dates take all the dreamy flavors of the Middle East and turn them into the ultimate bite-sized treat.
