Fiberful Ways to Fill a Lunch Box - Fiber Choice®

Fiberful Ways to Fill a Lunch Box

August 18, 2020

Wherever you’re bringing your lunch, you want it to be a meal that will help push you through the rest of your busy day. Lunch is something to look forward to after a hectic morning, and you deserve a meal that will keep you full for hours. One way to ensure that you’ll be full is to eat a large quantity of food. However, another is to fill your lunch with fiber, as fiber helps to keep you full for a longer period of time. 

Don’t know where to start when adding fiber to your lunch? Here are some suggestions to get you thinking:

  • Fajitas with black beans, lentils, red and green peppers, and your favorite toppings and spices.
  • A salad of greens topped with boiled eggs, cucumber, green beans, olives, radishes, and your favorite dressing.
  • Cooked millet with sauteed eggplant, garlic, tomatoes, and chickpeas.
  • Chickpea and assorted vegetable coconut curry.
  • Lemon tahini salad with lentils, carrots, and beets.
  • A rye bread sandwich with greens, tomatoes, avocados, and your choice of cheese and meat.

Want to simply know which foods are high in fiber to create your own combinations? Look no further- see the list below of common high fiber foods!

Grains, beans, nuts, and lentils: 

  • Whole grain breads
  • Oats
  • Millet
  • Lentils  
  • Split peas
  • Brown rice
  • Barley 
  • Chickpeas 
  • Flax seeds 
  • Almonds 
  • Walnuts


  • Sweet potatoes
  • Kale
  • Broccoli and cauliflower
  • Brussel sprouts
  • Spinach
  • Carrots
  • Collard greens
  • Green beans
  • Artichokes 
  • Asparagus


  • Blackberries
  • Blueberries
  • Strawberries
  • Pears
  • Apples
  • Oranges
  • Bananas
  • Dried figs
  • Raisins
  • Lemons
  • Coconut meat

Fermented Foods:

  • Kimchi
  • Sauerkraut
  • Yogurt 
  • Miso
  • Kefer
  • Tempeh