If you found your way here from my High Fiber Fast Food guide, welcome! You’re likely here because you’re juggling a lot—and you need eating to be easy.
In my Intuitive Eating work with clients, we often talk about gentle nutrition.
Gentle nutrition isn’t about following a set of rigid rules. It’s about nourishing yourself in a way that is both tasty AND makes food enjoyable. The reason gentle nutrition isn’t rules is that it takes into account your taste buds AND how certain foods affect your body.
It’s also about finding ways to nourish yourself that actually fit into your real, messy life. Sometimes that means cooking from scratch, but others might mean a drive-thru, or an ‘assembled’ meal from the grocery store. There’s no right answer!
Many of us (myself included!) know the importance of fiber for our health, yet we don’t always have much time to cook elaborate meals.
I want you to know that increasing your fiber intake doesn’t have to mean spending your life in the kitchen!
If you can navigate a drive-thru or the take-out counter, you can navigate these grocery aisles. These are some of my favorite items I keep in my own kitchen for those days when cooking is the last thing I want to do.
Note: As you increase fiber in your diet, the name of the game is slow and steady! Start where you are now and add ONE higher fiber food once a day. Don’t rush or follow this list like a meal plan! Your body needs time to adjust to increased fiber!
And make sure to stay hydrated. More fiber + dehydration = constipation! And we don’t want that!
Here are some of my favorite, RD-approved quick and easy fiber gems, with suggestions for assembly into meals – not cooking:
1. The Breakfast You Can Put on Speed-Dial
- Dave’s Killer Bread (21 Whole Grains): A tasty, heavy hitter with 4g of fiber per slice topped with nut butter and jelly.
- Quaker Instant Oatmeal Packets: If these don’t bring back childhood memories, I don’t know what will! They contain 2-4 g of fiber per packet, and I find that many people need two packets for an adequate breakfast.
- Kodiak French Toast Sticks – These will bring you right back to childhood with 6 grams of fiber for 4 sticks! I top mine with some microwaved frozen mixed berries (90 seconds on high).
- Breakfast cereals – What can be easier than pouring yourself a bowl of cereal and pouring some milk over it! Here are some of my favorites:
- Raisin Bran cereal – 8 grams of fiber
- Frosted Mini Wheats – 6 g of fiber. I love these little fiber-packed bundles of joy! Because the frosting is on the outside, you can get that hint of sweetness without too much sugar that can leave your blood sugar crashing later.
- All-Bran Original Cereal – 12 g of fiber. This is the classic high-fiber cereal recommendation, but not everyone loves it or can eat this much fiber at once. My solution: A handful on top of my yogurt and granola bowl.
2. The Lunch Fiber Refresh
- Canned Chickpeas or Black Beans in a Salad Kit: Canned beans are cheap and quick (and always in my pantry!). All you need to do is rinse and dump! Add ½ cup of rinsed beans to any bagged salad to instantly add 6-8g of fiber (and protein!). Add pre-cooked chicken breast if that’s your thing!
- Whole Wheat Tortillas:
- These are always in my fridge (because they last longer that way)! Each tortilla has 5 grams of fiber.
- Toss that salad into a wrap and you have a fiber powerhouse lunch; or
- Melt some cheddar cheese inside that tortilla, and you have a high-fiber quesadilla!
- A note: You may have seen those super-high-fiber carb balance tortillas. Some have up to 30 grams of fiber per tortilla. Here’s why I personally don’t put them on my list. That amount of fiber isn’t of the highest quality AND all that fiber at once may lead to gas and bloating.
- Use Dave’s Killer Bread and add turkey, cheese, and mayo or mustard for a quick high-fiber sandwich.
- On the side: add an Individual Sabra Hummus Cup: Perfect for dipping baby carrots or spreading on a wrap instead of mayo. 3 grams of fiber!
3. High Fiber Shelf-Stable Snacks
- Kind Bar – Caramel Almond & Sea Salt: For when the 3 PM sugar craving hits. Sweet, crunchy, and 7g of fiber.
- Dry Roasted Edamame or Chickpeas: Crunchy, salty, and packed with protein and fiber.
- Mamma Chia Squeeze Pouches: A grab-and-go way to get a fruity snack with 3 grams of fiber!
- Prunes – This isn’t your grandma’s snack. Prunes have been elevated, and I’m here for it. 3 grams of fiber, and they really satisfy your sweet tooth!
- Orville Redenbacher’s Natural Light microwave popcorn – A crunchy snack with 3 grams of fiber.
- Triscuits – The shredded wheat savor equivalent! 3 grams of fiber in just 6 crackers!
- Sabra Individual Guacamole Pack – 3 grams of fiber. Use it as a spread or dip!
Convenience foods can be helpful — but the intention behind them matters. I talk more about that here:
👉 Are Single-Serving Snack Packs Healthy?
4. Stress-Less High Fiber Dinner. Just Heat and Eat!
When my day has been back-to-back, and my brain feels like mush, I don’t always reach for takeout. Here are a few of my favorite quick and easy heat-and-eat dinners that are also high in fiber and easier on the wallet!
1. Vegetarian Pantry Deliciousness – 10g fiber
- Maya Kaimal Everyday Dal pouch
- Ben’s Original Ready Rice Whole Grain Medley pouch
- Microwave each pouch according to package directions and serve!
2. Pizza night – 12g fiber
- 1/2 Banza frozen four cheese pizza
- ⅓ Taylor farms (or any other) Caesar salad kit
- While the pizza heats in the oven, assemble your salad kit. This meal is quicker than takeout and has loads more fiber!
But remember, regular takeout pizza still has its place on our menu, too!
3. Progresso Tuscan Style White Bean Soup – 11g fiber
- This soup is a pantry hero with 11 grams of fiber per serving (1/2 a can).
- Pair with toast or crackers for a complete meal!
Fiber Hacking FAQs
1. What is the fastest way to add fiber to a meal without cooking?
The easiest RD-approved secret is using canned beans. Adding half a cup of canned chickpeas or black beans to a bagged salad or a bowl of soup adds roughly 6–8 grams of fiber in less than a minute. If you’re on the go, a high-fiber snack bar can be a great tool, too.
2. Can I get enough fiber just from convenience foods?
Yes, absolutely! Many shelf-stable and heat-and-eat items are naturally high in fiber. Staples like Quaker Instant Oats, Dave’s Killer Bread, and microwaveable bean or lentil-based main dishes provide a solid foundation. The key is Gentle Nutrition—pairing these convenient staples with other foods you love, regardless of their fiber content, to make the meal satisfying and nourishing.
3. Will “fiber hacking” my diet cause bloating or gas?
It can if you go too fast! As a dietitian, I recommend a slow and steady approach. Add one high-fiber food per day and increase your water intake*. Starting with foods like Mamma Chia Squeeze Pouches or Quaker Instant Oatmeal are great because they provide fiber in a hydrated form, which is often gentler on the digestive system.
Key Takeways
Meeting your fiber goals can feel overwhelming, but it doesn’t have to be! Whether you’re home cooking, eating out, or choosing some of these quick grocery options, you can get 25+ grams of fiber a day!
I’m currently putting the finishing touches on a printable ‘High Fiber Grocery Checklist’ based on this article! If you want to be the first to get the PDF copy (and more gentle nutrition guidance for midlife health), join my community below. I’ll send it straight to your inbox as soon as it’s ready!
Disclaimer:
Just because I’m a dietitian doesn’t mean I’m YOUR dietitian – unless we are working together! These recommendations may not be appropriate for your particular health situation. If you are in doubt, book a call to see if we’d be a good fit or send me an email at Kelly@KellyAbramsonRD.com
Your Fiber Resource Quick-Links
- Need the “Why” Surrounding Fiber? Read The Facts About Fiber for the what and why of fiber in overall health.
- On the road? Check out my High Fiber Fast Food Guide for the best drive-thru picks.
- Want to learn more about my philosophy? Learn about Gentle Nutrition and Intuitive Eating.
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