Protein gets most of the spotlight, and while I’m absolutely a fan, fiber plays a powerful role in heart health, weight management, and long-term wellness, and it deserves some credit, too. I knew fiber mattered, but I didn’t prioritize it until I was forced to.

Easy high fiber recipes like my creamy chickpea and veggie salad and pasta salads loaded with protein and fiber were on regular rotation and are just as delicious as they are nutritious. To make it simple, choose a few of these quick, high-fiber recipes and incorporate them into your weekly meal prep!

After dealing with severe digestive issues post-gallbladder removal, I learned firsthand how fiber can improve digestion, support gut health, and even help with blood sugar control and cholesterol. A fiber rich diet became a health necessity, and I learned a lot – quickly!

Here’s the good news: eating more fiber doesn’t require complicated rules or drastic changes. With simple and practical changes, it’s easier than you may think. My plan included easy, high-fiber meals  and supplements. I kept it uncomplicated and straightforward and still reached my goals. In this post, I’ll share exactly what worked, why fiber is so powerful, and how you can start benefiting from it right away!

Be sure to grab your free list of high fiber foods at the bottom of this post!

Fiber Rich Diet

I’ve always known fiber was necessary, but I never truly prioritized it—not because I don’t care about my health, but because it felt like one more thing to manage. About a year ago, I was diagnosed with gastritis caused by bile backing up into my stomach, a side effect of having my gallbladder removed, and the mountain of medications I was taking while going through treatment for tonsil cancer. Bile is highly damaging to the stomach lining. , so I went on a deep dive trying to figure out how to get it out of my stomach. Instead of masking the issue with medication, I focused on finding the root cause and treating it, with my doctor’s approval. The answer? Fiber. 

Bile binds to fiber and is carried out of the body, which helps lower cholesterol. I committed to a fiber-rich diet and added a daily fiber supplement. My goal was 10 grams of psyllium fiber a day. It took about a month to work my way up to that while also incorporating high-fiber foods. Three months later, my stomach had healed, the bile was gone, and my cholesterol dropped by 70 points. I wanted to share my story because fiber didn’t just “help”—it healed me.

Related: High Fiber Apple & Yogurt Parfait

What Does Fiber Do For The Body

I’m obviously not a doctor, and most of this information can be found online. I won’t spend too much time here because what I really want to show you is how easy it is to eat a fiber-rich diet with the right foods and a simple plan. Prioritizing fiber can have a profound positive impact on your overall health.

1. Supports Healthy Digestion
   A fiber rich diet keeps digestion moving smoothly and helps prevent constipation.
2. Feeds a Healthy Gut Microbiome
   Fiber nourishes beneficial gut bacteria that support digestion and immune health.
3. Helps Lower Cholesterol
   Soluble fiber binds to cholesterol in digestion, helping lower LDL levels over time.
4. Stabilizes Blood Sugar
   Fiber slows carb absorption, helping prevent blood sugar spikes and crashes.
5. Promotes Satiety
   A fiber rich diet helps you feel full longer, reducing overeating and snacking.
6. Aids in Weight Management
   High-fiber foods are filling and lower in calories, supporting long-term weight control.
7. Supports Heart Health
   Fiber helps reduce inflammation and promotes healthy cholesterol levels.
8. Encourages Regularity and Colon Health
   Fiber supports regular bowel movements and long-term colon health.
9. Improves Energy Levels
   A fiber rich diet helps maintain steady energy without sudden crashes.
10. Supports Long-Term Metabolic Health
    Fiber supports insulin sensitivity and overall metabolic health as you age.

The beauty of fiber is that it’s a relatively harmless way to improve your health. Having said that, if you’re dealing with chronic issues or are on medications, you should always ask your doctor.

Great Sources Of Fiber

When I committed to eating more fiber, I taped the list at the bottom of this post to my refrigerator so I saw it every day. As part of my weekly ingredient prep, I included a few of those high-fiber foods. Since most of these ingredients are affordable, preparing quick, budget-friendly meals made it easy for me to hit my goals. Bonus. Many of these are also high in protein!

• Lentils (cooked) – 1 cup – Soluble: 7 g | Insoluble: 8 g – Link Here
• Black beans (cooked) – 1 cup – Soluble: 5 g | Insoluble: 10 g – Link Here
• Chickpeas (cooked) – 1 cup – Soluble: 4 g | Insoluble: 8 g – Link Here
• Green peas (cooked) – 1 cup – Soluble: 4 g | Insoluble: 5 g
• Barley (cooked) – 1 cup – Soluble: 6 g | Insoluble: 4 g
• Oats (cooked) – 1 cup – Soluble: 3 g | Insoluble: 1 g – Link Here
• Chia seeds – 2 tbsp – Soluble: 4 g | Insoluble: 6 g – Link Here
• Flaxseed (ground) – 2 tbsp – Soluble: 3 g | Insoluble: 5 g – Link Here
• Almonds – ¼ cup – Soluble: 1 g | Insoluble: 3 g
• Artichoke (cooked) – 1 medium – Soluble: 4 g | Insoluble: 6 g
• Broccoli (cooked) – 1 cup – Soluble: 2 g | Insoluble: 3 g
• Sweet potato (with skin) – 1 medium – Soluble: 2 g | Insoluble: 4 g
• Carrots (cooked) – 1 cup – Soluble: 2 g | Insoluble: 3 g
• Raspberries – 1 cup – Soluble: 3 g | Insoluble: 5 g
• Pear (with skin) – 1 medium – Soluble: 3 g | Insoluble: 3 g
• Avocado – ½ fruit – Soluble: 2 g | Insoluble: 5 g
• Popcorn (air-popped) – 3 cups – Soluble: 0.5 g | Insoluble: 3 g – Link Here
• Chickpea pasta (cooked) – 1 cup – Soluble: 3 g | Insoluble: 5 g – Link Here
• Coconut (unsweetened flakes) – ¼ cup – Soluble: 1 g | Insoluble: 4 g – Link Tree

You don’t need every food on the list at once. Pick three or four each week and keep them ready to use. Simple combinations—like black beans, sweet potato, and avocado—work in tons of meals. I also have a post on budget meal planning if you need ideas.

Supplements For A Fiber Rich Diet

Lastly, let’s talk fiber supplements. They can help bridge the gap when dietary fiber intake is low, but the choices can be overwhelming. Let’s break down the main types of over-the-counter fiber supplements so you can choose what works best for you.

• Soluble fibers, such as psyllium and inulin, absorb water and form a gel in the digestive tract. Psyllium is a soluble fiber and has been shown to support regularity and lower LDL cholesterol by binding bile acids, while inulin is a prebiotic that promotes beneficial gut bacteria. Non-fermentable soluble fibers, like methylcellulose, provide stool support with less gas production, making them suitable for sensitive individuals.
• Insoluble fibers, including cellulose, increase stool bulk and promote regular bowel movements but have minimal impact on cholesterol or blood sugar.

Choosing the right fiber supplement depends on your health goals and digestive tolerance.

• Psyllium Fiber
  • Type: Soluble, gel-forming
  • Best For: Regularity + cholesterol
  • Watch For: Needs lots of water
• Inulin Fiber
  • Type: Soluble, prebiotic
  • Best For: Gut bacteria support
  • Watch For: Gas if increased too fast
• Methylcellulose Fiber
  • Type: Soluble, non-fermentable
  • Best For: Sensitive digestion
  • Watch For: No prebiotic benefit
• Cellulose / Wheat Dextrin
  • Type: Insoluble or mixed
  • Best For: Stool bulk, regularity
  • Watch For: Less impact on cholesterol

Always increase fiber slowly and drink enough fluids to reduce digestive discomfort.

Final Thoughts

• The biggest tip? Keep it simple. Choose a few foods, buy them weekly, prep them so they’re ready to go. If prepping feels overwhelming, frozen vegetables are a great option—they’re already done for you.
• Keep an easy high fiber salad in your fridge for quick snacks or to have with a meal. You’ll love my Italian cannellini bean salad. It only requires a few ingredients and is absolutely addictive!
• Give yourself grace. Do what you can when you can. The more stringent a schedule I give myself, the more I fail. Instead, I keep the house full of easy, high fiber choices from the examles above and incorporate as many as I can. You don’t have to be perfect every single day.

Free Printable High Fiber Foods List

If you’ve been wanting to start a fiber-rich diet, I hope this post has encouraged you and helps you hit your goals. Please leave a comment or email me here if you have any questions. I’m always happy to help!

Similar to January, February is one of the best times to visit. It’s the calm before the spring break storm. In years past, we’ve also seen some of the year’s lowest prices for Disney hotels and resorts in February, which is one of our top tips for doing Disney on a budget. 

For more Disney planning tips, we explore all the best Disney food and ways to save money on your trip!

Love is in the air, not just because of Valentine’s Day. It’s because you’re planning a trip to Walt Disney World in February! We can’t imagine a better place to be with your loved ones than at the most Magical Place on Earth. In this post, we discuss visiting Walt Disney World in February, covering everything from weather to events to crowd levels—plus tips and tricks we’ve learned over the years.

February crowds are a nice reprieve compared to the summertime and winter holidays. Another reason to consider visiting in February is that it’s one of the most affordable months, as Disney typically releases discounts this time of year. Keep an eye on the special offers page at disneyworld.com.

Weather at Walt Disney World in February

Let’s start with the weather! With temperatures averaging in the low 50s to mid-70s and little to no rain, visiting Disney World in February offers truly lovely weather. This month is slightly warmer than January, which can make a big difference in comfort. That being said, as we all know, Mother Nature (or should we say Elsa?!) has a mind of her own, so be sure to check your trip’s upcoming forecast and pack accordingly!

If an unexpected cold snap occurs during your Disney vacation and you did not pack winter gear, we suggest taking a shopping trip to Uniqlo at Disney Springs. This beloved Japanese brand has cute, unique Disney clothes (some of our personal favorites!) and great layering pieces for colder weather. Think thermals, thin HEATTECH pieces, and winter accessories. We also love Uniqlo for its wide range of sizes—perfect for everyone in the family, from baby to adult!

Related: Visiting Disney World In March

February Crowds at Disney World

As Disney adds more events, the crowds in February have picked up but remain low to moderate. Coupled with some of the coolest temperatures of the year, it’s still one of the top times to visit Disney! 

The “lower” crowds are due to a few things.

• Firstly, it isn’t a month of heavy holidays. This means families plan their vacations around school days off, and there aren’t many in February. Secondly, nothing “new” is happening.
• The EPCOT International Festival of the Arts will be well on its way and wrapping up towards the end of the month. Speaking of which, the next EPCOT festival (International Flower and Garden Festival) typically starts at the end of February – BUT not this year! It will kick off on March 4th, 2026, pushing back the crowds it usually brings!

Remember that crowds may be low overall, but the parks can still feel crowded. The best indication of crowd levels is ride wait times, which you can check in real-time via the My Disney Experience app.

Highlights For February

Below are the weekly highlights for visiting Disney World in February:

• The RunDisney Princess Half Marathon is from February 13 to February 16, 2026. A funny thing about Walt Disney World marathons is that they tend to attract fewer crowds. However, this is a highly popular marathon theme, which may inflate crowds. Only time can tell. We particularly love this marathon’s theme and all the princess dressing up it brings!
• One holiday to watch out for is Presidents’ Day weekend, Monday, February 16th, 2026. Because it is a long weekend, expect locals to spend it at the most Magical Place on Earth! (Can you blame them?!)
• In February, the Orlando area hosts many youth competitions, attracting crowds to the parks, hotels, and surrounding attractions. This is important to remember if you plan to stay, visit, or eat on- or off-property. 

February Events

EPCOT International Festival of the Arts
Dates: January 16th – February 23rd, 2026
Art lovers rejoice! From Disney Broadway performances to art-themed culinary delights, guests will be immersed in all things art. This includes visual, musical, culinary, and more! Visitors can even partake in the artistry with a paint-by-numbers mural, Animation Academy drawing lessons, larger-than-life photo-ops of famous artwork, and more!

RunDisney Princess Half Marathon Weekend
Dates: February 206th to March 2nd, 2026
Help your favorite Disney princesses face villains and foes during this fairytale weekend! Guests can participate in princess-themed 5k, 10k, or half marathons – or take them all on in the Disney Fairytale Challenge! Running not your thing? Maybe try some Disney Princess Yoga instead!

Events at ESPN’s Wide World of Sports
National School Spirit Championship DII (January 30-February 1, 2026)
National School Spirit Championship DI (February 6-February 8)
USA Competitions Presidential Classic (February 13-February 16)
Disney Presidents’ Day Soccer Tournament (February 14-February 16)
Youth Flag Football World Championships (February 19-February 22)
runDisney Health & Fitness Expo (February 26-February 28)

Except for the half-marathon, ESPN’s Wide World of Sports events won’t significantly impact crowd levels!

Related: How To Have A Peaceful Disney Vacation

Extra Tips

Runners aren’t the only ones who can participate in the fun during runDisney marathons! All visitors can check out the runDisney Health and Fitness Expo (February 26th to 28th) at the ESPN Wide World of Sports Complex. Inside, guests can explore exhibit booths, shop commemorative merchandise, and indulge in specialty food. This would be a fun addition for athletes, fitness junkies, or seasoned Disney goers!

Can’t fit the expo into your plans, but want to participate in the marathon fun? Cheer and congratulate the runners in the parks. You can spot them by their bib number, medal, and/or princess bounding gear!

As noted in our January post, although unlikely, those traveling within the Walt Disney World resort on marathon days may experience minor morning delays due to road closures and alternative routes.

In keeping with the sports theme, remember all those youth competitions we spoke of earlier? These groups love to book the value resorts for both their value and their convenience to the parks. If these resorts are unavailable, this is the reason. These groups often practice their cheers and dances in the common areas and stay up past bedtime. Quieter Disney goers may want to stay elsewhere.

I hope these tips for visiting Walt Disney World in February help make your trip more magical!

This cold white bean salad can be served on its own or as an easy side dish. It’s a personal favorite around the holidays, especially at Christmas, due to its gorgeous colors.

And if you’re a fan of easy salads, my creamy chickpea salad has a unique twist, while the cherry tomato pasta salad is fresh and bright. This high-protein tuna pasta salad has been popular on the blog for months!

I spent many hours in the kitchen with both of my grandmothers growing up. It’s where my love of cooking began, and I learned so much from them. I remember my grandma Abruzzese making a handful of recipes on repeat, and Italian Cannellini Bean Salad was one of them. My version isn’t exactly hers, but it’s pretty close!

In my quest to increase my fiber intake, I’ve been making a different bean salad every week. Beans are high in fiber, protein, and nutrients. They’re a superfood! And since salads are so versatile, you can load them with good-for-you ingredients to make them even healthier. This salad is one of our favorites, and it literally takes 10 minutes to make.

Italian Cannellini Bean Salad

Don’t let the simplicity of the salad fool you! It’s delicious! Creamy cannellini beans and fresh herbs are combined with sun-dried tomatoes plus their oil, resulting in a delightful and addictive salad you’ll want to make on repeat – I have been! 

The star of the show is the sun-dried tomatoes. Their chewy, tart, sweet flavor is perfection with the creamy cannellini beans! One of these days, when I finally get around to making a list of what I consider to be pantry essentials, sun-dried tomatoes will be on it. They’re a flavor bomb and belong in every pantry!

Related: Simple Chickpea Salad

Ingredients You’ll Need

This is a simple recipe using mostly pantry ingredients. Fresh parsley is optional but recommended, especially when serving this dish during the holidays.

• Cannellini beans. Their creamy texture and mild flavor are perfect for this salad.
• Sun-dried tomatoes. They add a delightful chewiness and tangy, sweet flavor.
• Red wine vinegar. Along with olive oil, seasonings, and parsley for a simple, red wine vinaigrette to brighten up and balance the dish.

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Italian Cannellini Bean Salad Instructions

This can be prepared in under 15 minutes. Detailed instructions are included in the recipe card below.

1. Rinse and drain the beans, and add them to a large mixing bowl.
2. Chop the parsley and add it to the bowl. Add the sun-dried tomato oil, red wine vinegar, salt, pepper, oregano, and smoked paprika. Stir gently, making sure all the ingredients are evenly combined. I prefer to use two small spatulas to avoid breaking up the beans too much.
3. Taste and adjust the ingredients to your liking. I love vinegar, so I add a little more. I almost always write my recipes with less vinegar than I actually use, because I prefer a lot of acid. Remember that recipes are guides and not rules. Use as much or as little of each ingredient as you want.
4. Serve immediately, or let it marinate in the fridge for about 30 minutes. 

Store in an airtight container in the fridge for up to 5 days.

Related: Orzo & Veggie Pasta Salad

Notes & Serving Suggestions

• Canned beans are your friend. If you prefer to use dried beans and soak them, that’s your prerogative, but having a variety of canned beans on hand allows you to pull together salads like this in minutes. 
• Stir well before serving. Dressing and sauces often settle to the bottom of the bowl, so giving it a good stir just before serving helps evenly distribute the dressing, ensuring every bite is delicious.
• Enjoy it as a light meal or snack or alongside virtually any cooked protein, especially grilled meat and seafood. Serve it over a bed of greens, such as spinach, kale, or arugula, to add volume and texture. 
• Cannellini beans are often referred to as white kidney beans. Great Northern Beans would be my second choice. Having said that, if you have a favorite type of bean, feel free to use it. I’ve also made this with chickpeas. Although the textures are different, it’s delicious.

If you’ve tried my Italian Cannellini Bean Salad or any recipe on my site, please leave a comment below!

Print

Italian Cannellini Bean Salad for Any Occasion

Italian cannellini bean salad combines simple ingredients for a flavor-packed dish perfect as a side or a standalone meal.

Course Salad

Cuisine American

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 4

Calories 110kcal

Equipment

• Cannellini Beans
• Smoked Paprika
• Red Wine Vinegar
• Small Spatula
• Small Strainer
• Grey Serving Bowl

Ingredients

• 15.5 ounces cannellini beans
• 2 tbsp red wine vinegar
• 1 tbsp sun-dried tomato oil
• 1/3 cup sun-dried tomatoes, packed in oil
• 1/3 cup chopped Italian parsley
• 1/2 tsp sea salt
• 1/4 tsp dried oregano
• 1/8 tsp smoked paprika
• Optional: 1/4 teaspoon crushed red pepper

Instructions

• Add the cannellini beans to a small strainer and rinse with cold water.
• Drain thoroughly, and add the beans to a mixing bowl.
• Roughly chop the sun-dried tomatoes, if necessary. Add to the beans.
• Add the parsley, vinegar, sun-dried tomato oil, and seasonings to the beans.
• Stir gently, making sure all the ingredients are evenly combined.
• Taste and adjust the ingredients to your liking.

Nutrition

Calories: 110kcal | Carbohydrates: 20g | Protein: 7g | Fat: 2g | Saturated Fat: 0.3g | Sodium: 565mg | Potassium: 235mg | Fiber: 6g | Sugar: 0.1g | Vitamin C: 20mg | Calcium: 82mg | Iron: 3mg