People who choose to follow a vegan diet do so for a variety of reasons including personal health, political beliefs, or how they feel about animal consumption. A vegan diet, with its strict dietary limitations, is naturally lacking in many nutrients that are typically found to be more readily available in a diet that includes meat and dairy. In addition, vegans often find that they have more of a problem with having the feeling of a full stomach and have trouble finding foods that satisfy them enough to make them want to stop eating, especially for longer periods of time.


With a whopping 10.5 grams of fiber per cup, avocados are one of the top sources of fiber in a vegan diet, though there is a slight difference in the fiber content of Florida avocados and California avocados. In addition to being a good source of fiber, avocados are a good source of healthy fats that lower both the risk of heart disease and cholesterol levels. Thanks to the high fat content in avocados, these super foods help the stomach to feel more full for longer periods than many other vegan foods.

Black Beans

Beans are a well-known source of fiber and are a staple in many vegan diets, as they also are a good source of protein for those whose diet doesn’t contain meat products. Legumes are a good way to fulfill the fiber requirements for a vegan diet while also giving the feeling of a full stomach. One of the best beans for fiber are black beans. They contain 12.2 grams of fiber per cup.


Popcorn is a significant source of fiber and also a great food to help people lose weight. There is almost four grams of fiber in three cups of popcorn. Some companies, such as New England Pretzel & Popcorn Co. Inc., know that in order for popcorn to maintain its nutritional value, it needs to be air-popped popcorn. Aside from being a healthy snack food that is high in fiber, popcorn is a popular snack choice for those who are adopting a vegan diet. Air-popped popcorn with olive oil instead of butter is a healthier selection for people on a vegan diet or those who are simply wanting to eat healthier.

Split pea soup is not as popular today as it once was. But for people on a vegan diet, it is the perfect choice for fiber and protein, along with many other nutrients essential for good health. One cup of split peas contains half of the recommended daily fiber allowance and one third of the recommended daily intake of folate. Though split peas alone may not go a long way to satisfying hunger, split pea soup has been a meal in one dish for decades.

Author's Bio: 

Rachelle Wilber is a freelance writer living in the San Diego, California area. She graduated from San Diego State University with her Bachelor's Degree in Journalism and Media Studies. She tries to find an interest in all topics and themes, which prompts her writing. When she isn't on her porch writing in the sun, you can find her shopping, at the beach, or at the gym. Follow her on Twitter and Facebook: @RachelleWilber;