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15 High-Fiber Foods to Add to Your Meal Plan in 2024

As we step into 2024, let's refresh our menus with a focus on high-fiber, nutrient-packed foods that are often overlooked. This shift in our eating habits is an opportunity to embrace a variety of flavors and textures, enriching our meals with wholesome, unprocessed nutrition for a mindful and satisfying way to nourish our bodies. 

Get ready to explore 15 fiber-rich foods that offer optimal nourishment, transforming each meal into an opportunity for wellness. 


1 Cup = 3.8 grams of fiber 

Beets, with their vibrant red hue and earthy flavor, have been part of culinary traditions for millennia. They offer a substantial fiber boost and are brimming with essential nutrients, making them a colorful addition to any meal.

Meal Ideas: Roast them to bring out their natural sweetness, add them to salads for a pop of color and texture, or juice them for a nutrient-packed beverage. They're also a great way to add moisture and nutrition to baked goods.

Turnip Greens 

1 Cup = 5 grams of fiber 

Often overlooked, turnip greens are a powerhouse of fiber and nutrients. These slightly bitter greens have been a staple in traditional Southern cooking and can add a flavorful twist to your meals.

Meal Ideas: Sauté them with garlic and avocado oil for a quick side, mix them into smoothies for a nutrient kick, or add them to hearty soups and stews for extra fiber and a unique flavor boost. 


Medium Size = 7 grams of fiber 

A Mediterranean favorite, artichokes are known for their unique taste and high fiber content. They have been enjoyed for centuries for both their delicious flavor and health benefits.

Meal Ideas: Steam artichokes and serve with a tangy dipping sauce for a fiber-rich appetizer.


1 Cup = 7 grams of fiber 

Native to Ethiopia, teff is a tiny grain that's high in fiber and has a mild, nutty flavor. It's a staple in Ethiopian cuisine and is becoming popular worldwide for its nutritional benefits. 

Meal Ideas: Use teff in place of rice or quinoa, bake it into gluten-free bread, or stir it into stews to thicken them while boosting fiber content.


1 Cup = 8 grams of fiber

A staple in Middle Eastern cuisine, bulgur is a form of whole wheat known for its high fiber content and quick cooking time. It's a convenient and healthy grain choice. 

Meal Ideas: Prepare a classic tabbouleh salad, use bulgur as a base for grain bowls, or incorporate it into vegetarian burgers for added texture and fiber.


1 Cup = 8 grams of fiber 

Edamame, or young soybeans, are a popular snack in East Asian cuisine. Rich in protein and fiber, they have a subtle, slightly nutty flavor and a satisfying crunch. 

Meal Ideas: Enjoy them boiled and lightly salted as a snack, add them to salads for a protein and fiber boost, or incorporate them into rice dishes for added texture.


1 Cup = 8 grams of fiber 

Raspberries, among the highest fiber-containing berries, are known for their sweet and tart flavor. These delicate berries have been enjoyed fresh and in preserves for generations. 

Meal Ideas: Add them to morning cereals or yogurt, blend them into smoothies, or use them as toppings for pancakes and waffles for a fiber-rich start to your day. (Check out our just better.® Raspberry content here!)

Lima Beans 

1 Cup = 9 grams of fiber 

Also known as butter beans, lima beans are known for their creamy texture and high fiber content. They have been a staple in American cooking, often featured in Southern dishes. 

Meal Ideas: Add lima beans to vegetable stews, toss on top of a veggie bowl, or include them in casseroles for a heart-healthy boost.


¼ Cup = 9 grams of fiber 

Cacao, the raw form of chocolate, is surprisingly high in fiber. Used for millennia in various cultures for its health benefits, it's now a popular ingredient in healthy meal plans. 

Meal Ideas: Mix cacao powder into a banana smoothie, sprinkle it over oatmeal, mix into nut butter, or use it in baking for a healthy, chocolatey twist.

(Try our just better.® Prebiotic Fiber Raspberry Cacao Chia Seed Pudding!)

Chia Seeds 

1 Ounce = 10 grams of fiber 

Chia seeds have gained popularity for their high fiber content and versatility. These tiny seeds were a dietary staple in ancient Mesoamerica and are now used globally. 

Meal Ideas: Make a chia pudding by soaking the seeds in milk, sprinkle them over salads for a crunchy addition, or blend them into smoothies for an effortless fiber boost. 

Navy Beans 

1 Cup = 13 grams of fiber 

Small yet mighty, navy beans are an excellent source of fiber. They have a mild flavor and creamy texture, making them a popular choice in various cuisines. 

Meal Ideas: Add them to soups and stews or mix them into salads. 


1 Cup = 15 grams of fiber

Lentils are small but nutritionally mighty legumes, rich in fiber and protein. They are a staple in vegetarian diets and are used extensively in Indian and Middle Eastern cuisines. 

Meal Ideas: Incorporate lentils into soups and stews, use them as a meat alternative in tacos or burgers, or mix them with rice for a simple, wholesome meal.

Split Peas 

1 Cup = 16 grams of fiber 

Split peas are a traditional ingredient in many cultures, known for their high fiber content. They are most commonly used in soups but are versatile enough for a variety of dishes. 

Meal Ideas: Cook them into a classic split pea soup or add them to a vegetable curry for extra body and fiber.


1 Cup = 16 grams of fiber 

Chickpeas, a versatile and fiber-rich legume, has been a key ingredient in Middle Eastern and Indian cuisines for centuries, used in a variety of dishes from salads to stews.

Meal Ideas: Roast chickpeas for a crunchy snack, blend them into hummus, or add them to salads and wraps for a filling and nutritious addition. 

just better.® Prebiotic Fiber Powder 

1 Tablespoon = 5 grams of fiber - OR - ¼ Cup = 20 grams of fiber 

just better.® Prebiotic Fiber is an innovative, versatile way to simplify your high-fiber goals. just better.® is 100% dissolvable and flavorless; it will not change the texture of your food or drinks. (You won’t even notice it!)

Meal Ideas: Stir just better.® into your water, morning coffee, or tea, blend it into smoothies and oats, or mix it into soups, scrambled eggs, stir-fry, salad dressing, and sauces for a seamless fiber boost in your everyday meals. 

Everything you eat or drink can be rich in fiber with
just better.®
Prebiotic Fiber! 

As we wrap up our exploration of these 15 fantastic, fiber-rich foods, we hope you feel inspired to mix up your meal plans with these nutritious choices. Each of these foods offers a unique blend of flavor and health benefits, making it easier than ever to nourish your body while enjoying what you eat. 

As you journey through 2024, let these ingredients be your guide to a healthier, more vibrant you. And don't forget, with just better.® Prebiotic Fiber, you can effortlessly boost the fiber content of any meal, ensuring you're always on the right track to a well-balanced, high-fiber diet. 

Here's to a year of great taste and even better health! Live… just better.®

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