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

Jessica Ball, M.S., RD
October 31, 2019
30 Day Fiber Up Challenge | EatingWell

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.

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 101

One-Pot Italian Sausage & Kale Pasta
Easy Smoothie Bowl

High-Fiber Swaps

High-Fiber Meal Plans

7 day high fiber meal plan
West Coast Avocado Toast

High-Fiber How To's

Healthy High-Fiber Recipes

Roasted Butternut Squash Salad with Burrata
Pizza Spaghetti Squash
stuffed potato with salsa and avocado
Pan-Seared Steak with Crispy Herbs and Escarole
Steelhead Trout with Creamy Barley & Herb Salad
Chickpea Dumplings in Curried Tomato Sauce
Spinach & Artichoke Dip Pasta
Fall Chopped Salad
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
Crispy Baked Ravioli with Red Pepper & Mushroom Bolognese

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
sheetpan salmon and veggies
Roasted Brussels Sprout & Butternut Squash Salad
Slow-Cooker Vegetable Stew
Charred Shrimp & Pesto Buddha Bowls
Kale, Sausage & Pepper Pasta
Quinoa, Avocado & Chickpea Salad over Mixed Greens
pasta and meatball dish