Pasta is the ultimate comfort food—warm, starchy, filling, and so satisfying. Why not add high fiber to the list of things to love? These high-fiber pasta brands boast over 5 grams of fiber per serving and are this (and many other) dietitian’s favorite recommendations for effortlessly adding more fiber to your diet!
The most outrageous diet culture lie is that pasta is bad for you or that you can’t be healthy and eat pasta. As a registered dietitian and someone who genuinely loves food, I’m here to tell you that pasta can absolutely be a part of a healthy diet.
Not only does pasta provide energizing carbohydrates, but it can also be a great source of vitamins, minerals, and of course, fiber!
Most people can enjoy regular pasta without much concern for negative health effects and should never feel any food guilt about enjoying food. That said, including pasta that’s high in fiber in your diet can be an excellent way to increase your fiber intake, feel more full after your meal, and reap the health benefits of eating more fiber.
Pasta is the perfect way to sneak more fiber into a meal, but you can also increase your fiber with snack bars, prebiotic drinks, high fiber cereals and high fiber bread!
Why is eating high fiber pasta important? Only 1 in 10 adults are actually getting the recommended amount of 28 grams of fiber each day. For most of us, there’s a lot of room for improvement in the fiber department.
High fiber pasta can be made from whole wheat, special wheat varieties, beans, soy, lentils, legumes, and more. If you want to get a little more nutrition but still enjoy a satisfying and enjoyable meal, try any of these 12 high-fiber pasta brands!
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Why Fiber is Important
If you poke around here, you’ll notice I talk a lot about fiber. This underrated and sometimes undervalued nutrient plays such a large role in overall health that getting enough of it can make a huge difference in how you feel and how quickly you reach your health goals.
Here are some of the health benefits of eating enough fiber:
- Better digestion. Soluble fiber helps add bulk to stool and makes it softer, making it easier to pass. Insoluble fiber acts as a broom sweeping through the digestive tract, helping you to have more frequent bowel movements. Both are helpful for relieving constipation and making you more regular.
- Improved blood sugars. Eating fiber helps slow digestion, leading to a slower release of sugar into the bloodstream. Fiber is also a carbohydrate that won’t raise your blood sugar like other carbs since it’s not digested.
- Lower blood cholesterol. Soluble fiber absorbs water and fat molecules from the food you eat before it can enter the bloodstream. Instead of those fat particles accumulating in the blood, leading to high blood cholesterol and a build-up of arterial plaques, they travel through your digestive tract along with the fiber.
- Maintain a healthy weight. If you find yourself going back in the kitchen for more food right after you’ve finished eating, eating more fiber can help you feel fuller and less likely to overeat. By slowing down digestion, you’ll feel more full for longer after a meal, helping your body naturally achieve its happy, healthy weight.
- Keep your gut happy. Some fibers are known as prebiotic fibers, which act as food for good bacteria in your gut microbiome. The bacteria ferment prebiotic fibers, releasing metabolites known as short-chain fatty acids (SCFAs), which help reduce inflammation, support the immune system, help fight cancer, and protect the heart, liver, and brain.
What to Look for in High Fiber Pasta
Look for pasta that has at least 5 grams of fiber per serving. While a high fiber food technically has to have just 3 grams of fiber, I like to look for pasta that has at least 5 grams.
The main reason is that it makes up a large portion of the meal in terms of volume and calories, so at least 5 grams means you’re getting about 18% of the daily value (DV) for fiber in each serving.
12 Dietitian-Recommended High Fiber Pasta Brands
3 Farm Daughters Rotini
- Serving size: ⅔ cup (65 grams)
- Fiber per serving: 9 grams
- Other Nutrition: 180 calories, 1 g fat (0 g saturated fat), 40 g carbs, 0 g added sugar, 8 g protein
Why It’s dietitian-approved:
This is one of my personal favorite pasta brands to use at home. Instead of using other foods to increase the fiber, 3 Farm Daughters pasta uses just wheat flour and semolina (another name for coarsely milled durum wheat).
The trick is that the variety of wheat they use is naturally high in fiber. The texture comes out just slightly more al dente (my preference) than traditional enriched wheat pasta, tastes and looks exactly the same, and has 9 grams of fiber per serving.
Carbe Diem Spaghetti
- Serving size: 2 ounces (56 grams)
- Fiber per serving: 24 grams
- Other Nutrition: 110 calories, 0.5 g fat (0 g saturated fat), 40 g carbs, 0 g added sugar, 8 g protein
Why It’s dietitian-approved:
Carbe Diem Foods Pasta uses modified wheat starch to increase the fiber to an impressive 24 grams per serving. “I love it because it tastes like regular pasta and has the same texture,” says Gisela Bouvier, MBA, RDN, a corporate wellness dietitian in SWFL, who recommends this brand.
Simple Truth Organic Red Lentil Penne Pasta
- Serving size: 2 ounces (56 grams)
- Fiber per serving: 5 grams
- Other Nutrition: 200 calories, 1 g fat (0 g saturated fat), 33 g carbs, 0 g added sugar,14 g protein
Why It’s dietitian-approved:
Simple Truth Organic Red Lentil Penne Pasta is a tasty, naturally gluten-free, high-fiber pasta option,” says Vanessa Imus, MS, RDN of Integrated Nutrition for Weight Loss.
Each serving has 5 grams of fiber and 14 grams of protein, making it a high-protein noodle as well. “I also love that the ingredient list is simply red lentil flour,” Inmus adds. Made from red lentils, this pasta is also an excellent source of iron, providing 22% of the DV.
Banza Cavatappi
- Serving size: 2 ounces (57grams)
- Fiber per serving: 8 grams
- Other Nutrition: 190 calories, 3.5 g fat (0 g saturated fat), 32 g carbs, 0 g added sugar, 14 g protein
Why It’s dietitian-approved:
“My go-to, high-fiber pasta is Banza Cavatappi,” says Lisa Andrews, MEd, RD, LD. This pasta is made from chickpeas and pea starch, both of which also add 14 grams of protein and 20% DV of iron. “Not only is gluten-free, but it also provides 8 grams of fiber per 2 oz. serving,” adds Andrews.
Dreamfields Pasta Elbows
- Serving size: 2 ounces (56 grams)
- Fiber per serving: 5 grams
- Other Nutrition: 190 calories, 1 g fat (0 g saturated fat), 42 g carbs, 0 g added sugar, 7 g protein
Why It’s dietitian-approved:
Dreamfields pasta has 5 grams of fiber per serving and is enriched to include B vitamins, including 45% DV of folate, a nutrient that’s incredibly important for women of childbearing age to get enough of.
“The fiber is in the form of inulin (chicory root fiber) which is a soluble fiber found in many fruits and vegetables that is not easily digested by the body. When it passes through the digestive tract, it helps promote healthy gut bacteria as a prebiotic,” says Michelle Rauch MSc RDN, Registered Dietitian/Nutritionist for The Actors Fund.
Kaizen Pasta Fusilli
- Serving size: 56 grams
- Fiber per serving: 15 grams
- Other Nutrition: 130 calories, 3.5 g fat (0.5 g saturated fat), 21 g carbs, 0 g added sugar, 20 g protein
Why It’s dietitian-approved:
Kaizen pasta is made with Lupini beans and takes just 4 to 5 minutes to cook, explains Celine Thompson MS, RDN-Fueling Fertility. Lupini beans are a member of the pea family, and the flour made from these beans is rich in fiber.
In addition to the 15 grams of fiber found in each serving, you’ll also get 20 grams of protein – as much as a 3 ounces of ground beef!
Explore Cuisine’s Edamame Spaghetti
- Serving size: 2 ounces (56 grams)
- Fiber per serving: 13 grams
- Other Nutrition: 180 calories, 3.5 g fat (0.5g saturated fat), 20 g carbs, 0 g added sugar, 24 g protein
Why It’s dietitian-approved:
“My favorite high-fiber pasta is Explore Cuisine’s edamame spaghetti because it tastes delicious and only needs to be cooked for 3-5 minutes,” says Sarah Alsing, MS, RD, owner of Delightfully Fueled.
The only ingredient is edamame bean flour, an immature soybean that’s rich in fiber, protein, and iron. “A 2 ounce serving has 13 grams of fiber, which is about half the amount most adults need daily,” says Alsing. It’s also high in protein with 24 grams per serving, almost as much as 3 ounces of chicken!
Goodles Pasta
- Serving size: 2 ounces
- Fiber per serving: 7 grams
- Other Nutrition: 180 calories, 1 g fat (0 g saturated fat), 38 g carbs, 0 g added sugar, 10 g protein
Why It’s dietitian-approved:
Goodles pasta uses a combination of wheat flour and chickpea protein, along with a number of vitamins and minerals extracted from fruits and vegetables. “It’s the first high fiber, high protein pasta that I have tried that actually tastes EXACTLY like regular pasta,” says PCOS Dietitian Meggie Connelly MS, RDN, LDN.
Each serving has 7 grams of fiber, 10 grams of protein and is an excellent source of nutrients like iron, vitamin E, several B vitamins, zinc, and manganese.
Barilla Red Lentil pasta
- Serving size: 2 ounces (56 grams)
- Fiber per serving: 6 grams
- Other Nutrition: 190 calories, 1.5 g fat (0 g saturated fat), 34 g carbs, 0 g added sugar, 14 g protein
Why It’s dietitian-approved:
Barilla Red Lentil pasta is a single-ingredient pasta made of just red lentil flour and comes in various shapes, including spaghetti, rotini, and penne. Each serving has 6 grams of fiber and 13 grams of protein to help keep you full and satisfied.
“It is extremely affordable and can be found at most major grocery retailers,” says Alyssa Smolen, MS RDN CDN, a New Jersey-based dietitian content creator.
Barilla Whole Grain Pasta
- Serving size: 2 ounces (56 grams)
- Fiber per serving: 7 grams
- Other Nutrition: 180 calories, 1.5 g fat (0 g saturated fat), 39 g carbs, g added sugar, g protein
Why It’s dietitian-approved:
“Barilla whole grain pasta contains 7 grams of fiber and 8 grams of protein per serving with only one ingredient: whole grain durum wheat flour,” says Mimi Scheidt, MS, RD, CDN.
“This is a great option for someone who cannot tolerate beans/lentils or chickpea pasta or just does not like them,” Scheidt adds. This whole wheat pasta is affordable and easy to find in most supermarkets and online.
The Only Bean Black Bean Fettuccini
- Serving size: 2 ounces (57 grams)
- Fiber per serving: 10 grams
- Other Nutrition: 190 calories, 3.5 g fat (0.5 g saturated fat), 20 g carbs, 0 g added sugar, 25 g protein
Why It’s dietitian-approved:
The Only Bean Black Bean Fettuccine is made from black soybeans – and that’s it! Each serving has 10 grams of fiber, only 20 total grams of carbohydrates, and 25 grams of protein.
I also love that each serving has 35% DV of iron and 15% DV of calcium. Plus, the black color makes it a fun noodle to add a little excitement to your meal!
Fiber Gourmet Elbow Pasta
- Serving size: ½ cup (56 grams)
- Fiber per serving: 24 grams
- Other Nutrition: 110 calories, 1 g fat (0 g saturated fat), 41 g carbs, 0 g added sugar, 7 g protein
Why It’s dietitian-approved:
Enriched durum flour, modified wheat starch, and wheat gluten combine to form a noodle that has almost half the calories per serving as regular pasta and an impressive 24 grams of protein.
It’s not just me who thinks it tastes like regular pasta. Hundreds of Amazon reviews claim the same thing! You can choose from several noodle shapes, including elbows, penne, rotini, lasagna, and spaghetti.
High Fiber Pasta Chart
| Pasta | Serving Size | Fiber (grams) |
| Simple Truth Organic Red Lentil Penne Pasta | 2 ounces | 5 |
| Dreamfields Pasta Elbows | 2 ounces | 5 |
| Barilla Red Lentil pasta | 2 ounces | 6 |
| Barilla Whole Grain Pasta | 2 ounces | 7 |
| Goodles Pasta | 2 ounces | 7 |
| Banza Cavatappi | 2 ounces | 8 |
| 3 Farm Daughters | ⅔ cup | 9 |
| The Only Bean Black Bean Fettuccini | 2 ounces | 10 |
| Explore Cuisine’s Edamame Spaghetti | 2 ounces | 13 |
| Kaizen Pasta Fusilli | 2 ounces | 15 |
| Fiber Gourmet Elbow Pasta | ½ cup | 24 |
| Carbe Diem Spaghetti | 2 ounces | 24 |
The Bottom Line
Cooking with high fiber pasta at home can help you easily reach your daily fiber goals and get closer to your health goals, whether it be improved digestion, better blood sugar, improved cholesterol, or maintaining your body’s healthy and happy weight.
Look through some of these registered dietitian picks for the best high fiber pasta brands to choose one that fits your taste preferences and health needs, including gluten-free, high protein, low carb, low calorie, and ones rich in a variety of other nutrients as well.
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