Take on this challenge to boost the fiber-rich foods on your plate and reap the benefits.

Jessica Ball, M.S., R.D.
October 31, 2019

Though it may not sound glamorous, fiber is a nutrient with a host of health benefits. From weight loss to preventing chronic disease, fiber does much more than keep you regular. Read on for tips, tricks, recipes and meal plans in this 30-Day Fiber Up Challenge.

We have your added inspiration to fiber-up this month. Try to check 7 out of the 10 items on the list each week of the 30-Day Fiber-Up Challenge. Bonus points if you get your family and friends in on it, too.

    Fiber-Up Checklist

Fiber Up Challenge Printable Checklist

Fiber 101

10 Amazing Health Benefits of Eating More Fiber

Is Fiber Good for Weight Loss?

High-Fiber Swaps

High-Fiber Meal Plans

7-Day High-Fiber Meal Plan: 1,200 Calories

1-Day High-Fiber Weight-Loss Meal Plan

High-Fiber How To's

Healthy High-Fiber Recipes

Roasted Butternut Squash Salad with Burrata

Pizza-Stuffed Spaghetti Squash

Chicken & Quinoa Buddha Bowls

Stuffed Potatoes with Salsa & Beans

Pan-Seared Steak with Crispy Herbs & Escarole

Steelhead Trout with Creamy Barley & Herb Salad

Chickpea Dumplings in Curried Tomato Sauce

Spinach & Artichoke Dip Pasta

Fall Chopped Salad with Spinach, Butternut Squash, Apples & Cheddar

Chili con Carne

Slow-Cooker Tuna Steaks with Escarole-Chickpea Salad

Crispy Gnocchi Pasta with Tomatoes & Leeks

Italian Roasted Pork Tenderloin with Vegetables & Quinoa

Pistachio-Crusted Chicken with Warm Barley Salad

Butternut Squash Soup with Apple Grilled Cheese Sandwiches

Cheesy Beef Enchilada Casserole

Crispy Baked Ravioli with Red Pepper & Mushroom Bolognese

Easy Fish Tacos with Kiwi Salsa

Sheet-Pan Chicken Fajita Bowls

Instant Pot Vegetarian White Chili

Skillet Chili Mac

Ginger-Tahini Oven-Baked Salmon & Vegetables

Roasted Brussels Sprout & Butternut Squash Salad

California Turkey Burgers & Baked Sweet Potato Fries

Chilean Lentil Stew with Salsa Verde

Slow-Cooker Vegetable Stew

Charred Shrimp & Pesto Buddha Bowls

Kale, Sausage & Pepper Pasta

Quinoa, Avocado & Chickpea Salad over Mixed Greens

Turkey Meatballs with Linguine & Fresh Tomato Sauce