Pasta is the ultimate comfort food pantry staple. It’s versatile, budget-friendly, filling, and satisfying. As a dietitian, I am always looking for ways to add more nutrition to my food, which is why I like to try high-fiber pasta brands that I find on the shelves of my grocery store.
My list of 6 dietitian-approved high-fiber pasta brands will help you effortlessly add more fiber to your family’s diet without breaking the bank. Each brand has at least 5 grams of fiber per serving, helping you reach your fiber goal.
Pasta doesn’t need to be demonized or avoided. It can be part of a healthy, balanced diet. Pasta provides you and your family with energizing carbohydrates and can be a great source of vitamins, minerals, and fiber!
Ready to find your new favorite high-fiber pasta brand?… Let’s dive in.
Why Fiber is Important for Your Family
If you’ve ever heard me talk about fiber, then you’ve heard this statistic…95% of American adults and children do not consume the recommended daily amount of fiber.
Why is that concerning, you might ask? Well, fiber has numerous health benefits, including:
- Fiber helps promote gut health. It is food for the beneficial bacteria in our gut, which play many different roles in our health, including weight control, blood sugar control, immune function, and brain function.
- Fiber helps maintain regular bowel movements. It increases the weight and size of your stool and softens it, making it easier to pass.
- Fiber helps manage cholesterol levels. It binds to cholesterol in the digestive system and moves it out of the body before absorption.
- It helps control blood sugar levels. High-fiber foods have a lower glycemic index, which causes smaller spikes in blood sugar and insulin than refined carbs do.
- Fiber helps achieve and maintain a healthy weight. It also helps control appetite since it soaks up water in the intestine, facilitating the absorption of nutrients and increasing feelings of fullness.
- Fiber helps reduce the odds of cardiovascular disease by lowering blood pressure and cholesterol levels.
- Fiber helps reduce the risk of certain types of cancer. According to the American Cancer Society, fiber has been linked to a lower risk of certain types of cancer, including colorectal cancer.
How much Fiber do you need?
Understanding the daily fiber intake recommendations can help you make informed dietary choices and ensure a balanced and healthy diet. Fiber is crucial for maintaining digestive health and preventing various diseases, but many people struggle to meet the recommended daily intake.
Recommended Fiber Intake
- Women: The recommended daily fiber intake for women is 25 grams. Including high-fiber foods like legumes, vegetables, and whole grains can help meet this goal.
- Men: Men require a higher fiber intake, with a recommended 38 grams per day. Incorporating foods such as fruits, nuts, and seeds can help them reach this target.
- General Guideline: A simple rule of thumb for anyone aged two years and older is to consume 14 grams of fiber for every 1000 calories in their daily diet. For example, if they consume around 2000 calories daily, they should aim for 28 grams of fiber.
- Toddler: The recommended fiber intake for children aged 12 to 23 months is 19 grams per day. Providing a variety of fruits and vegetables can help young children meet their fiber needs.
By understanding these guidelines, individuals can tailor their diet to meet nutritional requirements, promoting overall health and well-being.
6 Dietitian Approved High Fiber Pasta Brands
Barilla Protein + Pasta
This is my go-to pasta. While it may contain a bit less fiber than some of the other brands, at 5 grams of fiber, it also contains 10 grams of protein per serving.
Despite the extra fiber and protein, it is hard to tell the difference between this pasta’s flavor and texture and a typical pasta. It is made with golden wheat and contains protein from lentils, chickpeas, and peas.
Barilla Protein + Pasta Nutrition Facts:
- Serving Size: 56 grams
- Fiber per Serving: 5 grams
- Calories: 190 calories
- Fat: 1 gram (0 grams saturated fat)
- Carbs: 38 grams
- Protein: 10 grams
Banza Chickpea Pasta
Banza is a popular gluten-free pasta brand made from chickpeas and pea starch. In addition to 5 grams of fiber and 11 grams of protein, each serving provides 3 mg of iron, which is 20% of the daily value.
Banza was one of the first higher-fiber and protein options that I tried. It does not taste like typical white flour pasta; instead, it has a more nutty, distinct flavor.
Banza Pasta Nutrition Facts:
- Serving Size: 56 grams
- Fiber per Serving: 5 grams
- Calories: 190 calories
- Fat: 3 grams (0 grams saturated fat)
- Carbs: 35 grams
- Protein: 11 grams
Goodles Dry Pasta
I was first introduced to Goodles through their Mac and Cheese. Then, they released pasta that tastes very similar to regular pasta.
Not only does Goodles pasta provide 7 grams of fiber and 10 grams of protein, but it also contains a bit more micronutrients than regular pasta, as it contains nutrients extracted from various plant sources.
Goodles Pasta Nutrition Facts:
- Serving Size: 57 grams
- Fiber per Serving: 7 grams
- Calories: 180 calories
- Fat: 1 gram (0 grams saturated fat)
- Carbs: 38 grams
- Protein: 10 grams
Barilla Whole Grain Pasta
Whole-grain pasta can have a certain earthy or nutty taste and stiffer texture that is a turnoff for some people. Compared to some other whole-grain pastas that I have tried, Barilla has the best taste and texture.
Each serving provides 7 grams of fiber and 8 grams of protein. If you are looking to add more whole grains to your diet, this is a great option.
Barilla Whole Grain Pasta Nutrition Facts:
- Serving Size: 56 grams
- Fiber per Serving: 7 grams
- Calories: 180 calories
- Fat: 1.5 gram (0 grams saturated fat)
- Carbs: 39 grams
- Protein: 8 grams
Dreamfields Pasta
Dreamfields pasta has 5 grams of fiber per serving and is enriched with B vitamins. If you are pregnant or of childbearing age, each serving contains 45% of the daily value of Folate, which plays an important role in neural tube development during pregnancy.
Dreamfields adds inulin fiber from plants and is a prebiotic that helps promote healthy gut bacteria.
Dreamfields Pasta Nutrition Facts:
- Serving Size: 56 grams
- Fiber per Serving: 5 grams
- Calories: 190 calories
- Fat: 1 gram (0 grams saturated fat)
- Carbs: 42 grams
- Protein: 7 grams
Fiber Gourmet Pasta
This pasta packs 24 grams of fiber per serving. If you are not used to this much fiber, it could cause digestive distress, including gas, bloating, and cramps.
I always recommend adding fiber to the diet slowly, so if you’ve been eating a low-fiber diet, this pasta may be one you try after a few weeks or months of letting your digestive system adjust.
I would not recommend this pasta for the whole family, as the high amount of fiber may cause digestive distress for children.
Fiber Gourmet Pasta Nutrition Facts:
- Serving Size: 56 grams
- Fiber per Serving: 24 grams
- Calories: 110 calories
- Fat: 1 gram (0 grams saturated fat)
- Carbs: 41 grams
- Protein: 7 grams
Comparison of Nutrition in High-Fiber Pasta Brands
Below is a table comparing the nutritional content of various high-fiber pasta brands. The nutritional values are based on a standard serving size of 2 ounces (approximately 56 grams) of dry pasta.
| Nutritional Component | Barilla Protein+ Pasta | Banza Chickpea Pasta | Goodles Dry Pasta | Barilla Whole Grain Pasta | Dreamfields Pasta | Fiber Gourmet Pasta |
| Calories | 190 | 190 | 200 | 180 | 190 | 130 |
| Total Fat (g) | 3.5 | 3.5 | 3.5 | 1.5 | 2.0 | 1.0 |
| Saturated Fat (g) | 0.5 | 0.5 | 1.0 | 0.0 | 0.5 | 0.0 |
| Cholesterol (mg) | 0 | 0 | 5 | 0 | 0 | 0 |
| Sodium (mg) | 0 | 50 | 100 | 0 | 40 | 10 |
| Total Carbohydrates (g) | 38 | 32 | 40 | 39 | 41 | 41 |
| Dietary Fiber (g) | 5 | 8 | 6 | 7 | 5 | 25 |
| Sugars (g) | 2 | 5 | 3 | 1 | 1 | 1 |
| Protein (g) | 10 | 13 | 11 | 7 | 7 | 7 |
| Iron (%DV) | 10% | 15% | 10% | 10% | 10% | 8% |
Key Observations:
- Fiber Content: Fiber Gourmet Pasta has the highest dietary fiber content at 25 grams per serving, significantly more than the other brands.
- Protein Content: Banza Chickpea Pasta has the highest protein content, with 13 grams per serving, making it a good choice for increasing protein intake.
- Calorie Count: Fiber Gourmet Pasta has the lowest calorie count, at 130 calories per serving, making it ideal for calorie-conscious individuals.
- Fat Content: Barilla Whole Grain Pasta and Fiber Gourmet Pasta have the lowest total fat content, with 1.5 grams and 1 gram, respectively.
Conclusion
High-fiber pasta is a simple yet effective way to enhance the nutritional value of your meals without sacrificing taste or convenience.
With various dietitian-approved options, you can easily find a brand that suits your palate and dietary needs. Each pasta option provides at least 5 grams of fiber per serving, supporting gut health, cholesterol management, and more.
As you consider adding high-fiber pasta to your family’s diet, remember that gradual changes are key to long-term success. Slowly introducing more fiber will allow your digestive system to adjust comfortably, preventing discomfort.
Ready to embrace high-fiber pasta choices? Visit your local grocery store and explore these brands. Share your experiences and favorite discoveries.
Jenn Fink is a licensed and board-certified Registered Dietitian Nutritionist based in Minnesota. Her goal is to help busy people and families prioritize their health by living a balanced lifestyle and feed their families flavorful meals without spending hours in the kitchen. Jenn is passionate about all things food-related and enjoys making complex science easy to understand for her clients and readers.