21 Delicious High Fiber Desserts
“21 Delicious High Fiber Desserts” was written by Irene Mejía & edited/reviewed by Aly Bouzek, MS, RDN. Irene is a dietetic intern at Larkin University.
Ok, we admit it – here at the Geriatric Dietitian we have a serious sweet tooth. Desserts are not only delicious mid-afternoon snacks or an after-dinner treat, but they can also be a way to meet your fiber goals for the day.
Yes, you read that right! In this post we’ll discuss everything you need to know about fiber, and we’ll share 21 delicious high-fiber desserts that you can easily make at home and enjoy during your week.
Let’s dive in!
Fiber – The Basics
We all know that fiber is important for our digestive health, but what exactly is it and why do we need it?
What is Fiber?
We get dietary fiber from our food, mainly plant-rich sources. It is actually a carbohydrate, but our bodies can’t break it down during digestion. (1)
There are two types of dietary fiber, insoluble fiber and soluble fiber, and they each have specific roles and benefits.
Soluble Fiber & its Benefits
Soluble fiber dissolves in water and creates a gel-like substance in your colon. This has many benefits such as:
- Aiding with digestion
- Feeling fuller for longer
- Lowering cholesterol
- Controlling blood sugar levels
Some of the foods that are rich in soluble fiber include barley, beans, peas, carrots, apples, citrus fruits, oats, chia seeds, blueberries, and apples.
Insoluble Fiber & Its Benefits
As opposed to soluble fiber, insoluble fiber doesn’t dissolve in water. Because it stays intact, it provides additional benefits such as:
- Decreasing the amount of time it takes stool to move through our intestines (because it adds bulk)
- Promotes regularity
- Prevents constipation
Some foods rich in insoluble fiber include whole-wheat products, quinoa, nuts, beans, and vegetables such as potatoes, green beans, cauliflower, legumes, leafy greens, walnuts, and fruits with edible skins (like apples and pears).
If you’re interested in a detailed, easy-access list of high-fiber foods, check out our article on the Highest Fiber Food Chart [Free Download].
Fiber – How Much Should You Consume?
The amount of fiber you should eat per day will depend on various factors, such as your gender, age, or if you have any other gastrointestinal conditions. The following table indicates the different recommended daily intakes: (2)
| Age: 18 – 50 | Age: 50+ | |
| Men | 38 grams | 30 grams |
| Women | 25 grams | 21 grams |
American adults only eat 10 to 15 grams of total fiber per day on average. (2) If you’re needing some ideas about increasing your fiber, then keep reading!
If you are not sure if you are eating the right amount of fiber, check our article on consuming Too Much Fiber or Too Little? Know the Signs.
Why High Fiber Desserts?
High fiber desserts are not only delicious, but they offer a variety of health benefits as well. By incorporating high fiber desserts into your diet, you can enjoy their delicious flavors while also increasing your fiber intake.
What’s more, high fiber desserts can help to keep you feeling full after eating, providing sustained energy throughout the day. So why not give them a try?
With so many delicious recipes available, you can be sure to find a high fiber dessert that suits your taste buds!
High Fiber Desserts – 21 Recipes
1. Peanut Butter and Jelly Dessert Bars
Fiber: 3.7 grams
Remember those times when you were a kid and you got home after school to enjoy a peanut butter and jelly sandwich?
Well, Laura Yautz, RDN at Being Nutritious shares with us this delicious recipe that will bring you straight back to your childhood!
One of the ingredients that makes this recipe high in fiber is actually chickpeas.
To make this recipe, visit here.
2. The Easiest Low Carb Chocolate Banana Bread Recipe
Fiber: 5 grams
As if we don’t love banana bread enough already, Erin Palinski-Wade, RD and Nutrition & Diabetes Expert, adds chocolate chips to make it even more perfect.
Also, remember how we mentioned that fiber can help you control blood glucose levels? This recipe takes it to another level as it’s diabetes-friendly!
To make this recipe, visit here.
3. Healthy Apple Crumble Recipe (with Pear)
Fiber: 6 grams
Nothing says Fall like Kristi Ruth RD, LDN at Carrots & Cookies’ apple crumble recipe.
As if apples weren’t a great source of fiber already, this recipe also includes pears, walnuts, cranberries, and oats. In other words, packed with fiber and nutrients!
To make this recipe, visit here.
4. Fudgy Mocha Black Bean Brownies
Fiber: 6.5 grams
Are you also a coffee-lover like we are? Well, this recipe is for you! Laura Yautz, RDN at Being Nutritious mixed the best of both worlds: chocolate and coffee.
And if this wasn’t enough, this recipe is packed with fiber coming from chia seeds, whole wheat flour, dates, and black beans (you won’t even notice they’re there!).
To make this recipe, visit here.
5. Vegan Avocado Chocolate Pudding
Fiber: 10 grams
Nicole Stevens, MScFN, RD shares with you how you can combine avocados and chocolate and make the best combination ever: the most decadent pudding.
To make this recipe, visit here.
6. Peanut Butter Banana Smoothie
Fiber: 8 grams
The Geriatric Dietitian’s Peanut Butter Banana Smoothie is especially good for those who don’t have much of an appetite, as it is packed with protein, fiber, and many other nutrients.
It is also a high-calorie smoothie perfect for those trying to gain weight.
To make this recipe, visit here.
7. Healthy Blueberry Crumble
Fiber: 3 grams
This amazing dessert by Julie Andrews, MS, RDN, CD at The Healthy Epicurean, has the crunchiness of nuts and oats, the flavors of vanilla, honey, and butter, combined with hints of citrus from lemon zest.
To make this recipe, visit here.
8. High Protein Muffin [Chocolate Chip Banana Nut]
Fiber: 5 grams
The Geriatric Dietitian’s chocolate chip banana muffin is not only high fiber, but high protein as well! And, it’s so easy to make. It requires only a few steps and it is ready to eat in 20 – 25 minutes.
To make this recipe, visit here.
9. Vegan Chickpea Brownies
Fiber: 4 grams
We can thank Elysia Cartlidge, MS, RD at Haute & Healthy Living, for this decadent dessert.
The secret ingredient of this dessert is – you guessed it – chickpeas. Chickpeas not only increase the fiber in this recipe, but the protein content as well! It is fudgy, chocolate-y, and moist, but it actually contains no eggs or oil.
This recipe is perfect for those who are vegan or eat gluten-free.
To make this recipe, visit here.
10. Mango Coconut Milk Smoothie
Fiber: 13 grams
This dessert can’t get any more tropical. Rejoice in the creaminess of coconut milk and the sweetness of mango.
As a plus, The Geriatric Dietitian’s Mango Coconut Milk Smoothie has 16 grams of protein per serving!
To make this recipe, visit here.
11. Cocoa-Peppermint Power Patties
Fiber: 6 grams
Chef and Nutritionist Jackie Newgent, RDN, CDN, takes us to the Christmas season with these power patties.
This dessert mixes the amazing flavors of pistachios, peppermint, and cocoa powder. Can it get any better than that?
To make this recipe, visit here.
12. Delicious Cherry Parfait
Fiber: 10 grams
The Geriatric Dietitan’s Delicious Cherry Parfait not only has 10 grams of fiber per serving, but it has 34 grams of protein.
Another great thing about this dessert is that you can modify pretty much every single ingredient to fit your needs. For example, if cherries are not in season, you can use bananas, baked apples, baked pears, strawberries, etc.
To make this recipe, visit here.
13. No Bake Pumpkin Protein Balls
Fiber: 3 grams
If you’ve been looking for protein balls that don’t require protein powder, then this recipe by Veronica Rouse, MAN, RD, CDE at The Heart Dietitian is for you!
They take less than 10 minutes to put together, require no chopping, no baking, and you can modify as needed.
To make this recipe, visit here.
14. Sweet Potato Vegan Edible Cookie Dough
Fiber: 5 grams
Sarah Schlichter, MPH, RDN, owner of Bucket List Tummy and host of the Nail Your Nutrition podcast has the perfect dessert recipe for your sweet tooth. Craving cookie dough but want to keep it safe? Try Sarah’ recipe!
To make this recipe, visit here.
15. Healthy Strawberry Rhubarb Crisp {Gluten-free}
Fiber: 7 grams
Elysia Cartlidge, MS, RD at Haute & Healthy Living, shares with us how to turn your fresh rhubarb and strawberries into a decadent dessert (that is also vegan and gluten-free!).
To make this recipe, visit here.
16. High Calorie Vegan Breakfast [Chia Pudding Parfait]
Fiber: 8 grams
One of the best things about our Chia Pudding Parfait here at The Geriatric Dietitian is that it can be eaten any time of day. It’s perfect as a breakfast, snack, or dessert. You can also prepare it the night before and eat it first thing in the morning!
It is also completely vegan. The creaminess comes from canned coconut milk and soy yogurt.
To make this recipe, visit here.
17. Almond Flour Raspberry Cookies
Fiber: 3 grams
Laurel Deininger, MS, RD, CDE at Laurel Ann Nutrition really outdid herself in determining which is the best sweetener for these delicious diabetic-friendly cookies.
She tested 4 types of sweeteners and indicated all of the pros and cons of each of them. This way, you can choose the sweetener that works best for YOU!
To make this recipe, visit here.
18. Easy Flourless Black Bean Brownies
Fiber: 10 grams
Elizabeth Ward, MS, RD shows us how you can incorporate black beans into a dessert and make it taste fantastic. These brownies are packed with nutrients!
On top of that, one serving of brownies with raspberries not only has 10 grams of fiber, but it also has 8 grams of protein.
To make this recipe, visit here.
19. Healthy Chocolate Baked Donut Recipe {Without Yeast}
Fiber: 4 grams
Elysia Cartlidge, MS, RD at Haute & Healthy Living, shares with us the secret to making healthy donuts.
These donuts are baked rather than fried, and believe it or not, they are ready in 30 minutes from beginning to end.
To make this recipe, visit here.
20. Gluten-Free Chocolate Avocado Brownies
Fiber: 4 grams
Just look at this dessert photo! It makes us hungry just looking at it.
Amy Gorin, MS, RDN at Plant-Based with Amy, shows us how to make a gluten-free brownie that is moist, creamy, and crunchy (thanks to the walnuts).
To make this recipe, visit here.
21. Highest Calorie Dessert Chocolate Pie
Fiber: 4 grams
And last but not least, our Dessert Chocolate Pie at The Geriatric Dietitian is also a must-try.
With over 600 calories per slice, this recipe is a delicious way to stop unintended weight loss and promote weight gain.
To make this recipe, visit here.
Final Thoughts on High Fiber Desserts
You can definitely get the best of both worlds: enjoy the deliciousness of desserts AND get some of your daily recommended fiber.
Let us know in the comments if you make any of these fantastic recipes and which are your favorites!
Resources:
- Fiber. Harvard: The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/.
- Should I Be Eating More Fiber? Harvard Health Publishing. https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927#:~:text=On%20 average%2C%20American%20adults%20eat,and%2030%20daily%20grams%2C%20respectively.