Fall is the season of cozy and comforting meals, but it can also be a time to nourish your gut health with high-fiber foods. Fiber is essential for healthy digestion, as it helps feed the beneficial bacteria in your gut and prevent constipation. Fiber also has other benefits, such as lowering cholesterol, blood sugar and inflammation, and promoting weight loss and satiety.
According to the Dietary Guidelines for Americans, the recommended daily intake of fiber is 25 grams for women and 38 grams for men, but most Americans fall short of this goal. To help you meet your fiber needs, we have compiled a list of 25+ high-fiber fall dinners that are delicious and easy to make. These recipes feature seasonal ingredients like pumpkin, sweet potatoes, cauliflower and kale, as well as whole grains, beans and nuts. Each serving has at least 6 grams of fiber and is packed with flavor and nutrition. Try these recipes and enjoy the benefits of fiber for your gut health and overall well-being.
Easy Chicken Enchilada Casserole
This casserole is a perfect meal-prep dinner that you can make ahead and bake when you are ready to eat. The homemade enchilada sauce is simple and tasty, made with crushed tomatoes, spices and salt. The casserole is loaded with chicken, cheese, corn and black beans, which provide protein and fiber. You can also add some chopped cilantro or green onions for extra freshness.
Slow-Cooker Vegan Butternut Squash Soup with Apple
This soup is a dump-and-go recipe that you can make in your slow cooker with minimal effort. The butternut squash and apple add natural sweetness and creaminess to the soup, while the maple syrup, apple-cider vinegar and spices give it a boost of flavor. This soup is vegan and gluten-free, but you can serve it with a dollop of sour cream or yogurt if you like.
Feta & Olive Stuffed Eggplant
This stuffed eggplant is a Mediterranean-inspired dish that is easy to pull together. The eggplant is filled with a mixture of feta cheese, olives, tomatoes, parsley and garlic, which adds a tangy and salty contrast to the mild eggplant flesh. The eggplant also provides fiber and antioxidants, while the cheese and olives add healthy fats and calcium.
Roasted Cauliflower & Potato Curry Soup
This soup is a hearty and comforting dish that will warm you up on a chilly fall night. The cauliflower and potato are roasted first to add depth and prevent them from turning to mush in the soup. The tomato sauce and coconut milk give the broth a rich and silky texture, while the curry powder, ginger and garlic add spice and aroma. Serve this soup with a dollop of sour cream or yogurt, if desired.
Cheesy Mushroom Gratin
This gratin is a low-carb side dish that can also be a vegetarian main course if you serve it with a salad and crusty bread. The portobello mushrooms are roasted first to release their juices and intensify their flavor. Then they are smothered in cheese sauce made with cream cheese, Parmesan cheese, milk and mustard. The cheese sauce adds creaminess and protein to the dish, while the mushrooms provide fiber and vitamin D.
Stuffed Pepper Soup
This soup is inspired by stuffed peppers, but it is easier to make and eat. The soup has all the flavors of stuffed peppers, such as ground beef, rice, bell peppers, tomato sauce and cheese, but in a liquid form that you can slurp with a spoon. The soup is also topped with onion, Cheddar cheese and tortilla chips for extra crunch and flavor.
Vegan Pumpkin Soup
This pumpkin soup is vegan but still creamy and satisfying thanks to the cashews that are blended into the soup. The pumpkin adds fiber, vitamin A and beta-carotene to the soup, while the cashews add healthy fats and protein. The soup is also flavored with onion, garlic, vegetable broth, nutmeg and cinnamon for a cozy fall taste.
