Fiber-Packed Sweet Potato & Black Bean Casserole for Digestion, Fullness, and Healthy Aging

Sweet Potato & Black Bean Casserole, warm from the oven.

If you're trying to improve digestion, feel fuller after meals, and support healthy aging, fiber is one of the most powerful tools you can add to your plate.

Yet, most people, especially women over 60, aren’t getting nearly enough. The average intake falls far short of the recommended 25–30 grams per day*, which can lead to sluggish digestion, blood sugar dips, and cravings that just won’t quit.

One of the easiest and most delicious ways to increase your fiber intake? Build your meals around fiber-rich whole foods like beans and vegetables. Today’s recipe checks every box...and it tastes like comfort food.

Why Fiber Is So Important for Women 60+

As we get older, our digestive system slows down, metabolism shifts, and blood sugar regulation becomes more sensitive. That’s where fiber shines.

Here’s what fiber can do for you:

• Keeps digestion regular and prevents constipation

• Helps regulate blood sugar and reduce post-meal crashes

• Promotes fullness and satisfaction after meals

• Supports gut health and feeds beneficial bacteria

• Lowers cholesterol and supports heart health

And when you get fiber from real, whole foods (not powders or “fortified” processed snacks), you’re also getting a package of nutrients that support your bones, muscles, and overall well-being.

Not All Fiber Is Created Equal

When it comes to fiber, where it comes from and how your body processes it matters. Not all fiber works the same way, and relying too heavily on processed “high-fiber” snack bars or cereals can backfire for your digestion.

There are two main types of fiber:

• Soluble fiber dissolves in water and forms a gel-like texture in your gut. It slows digestion, helps stabilize blood sugar, and supports heart health by lowering cholesterol. You’ll find soluble fiber in foods like oats, beans, apples, bananas, and carrots.

• Insoluble fiber does not dissolve in water and helps move food through your digestive system, promoting regularity. It’s found in whole grains, lentils, beans, and many vegetables like broccoli and bell peppers.

Both types are important for digestive health, but some fibers, especially those added or isolated, such as inulin, chicory root, or wheat dextrin (check ingredient labels for these), can ferment quickly in the gut and cause bloating, gas, or discomfort. These are often added to processed “high-fiber” products and may not offer the same benefits or tolerance as whole food sources.

Additionally, since fiber absorbs water in the digestive tract, it’s important to increase water intake as you increase fiber. Otherwise, too much too fast can lead to constipation or, in rare cases, more serious issues for those with pre-existing gut concerns.

The above is why I recommend getting most of your fiber from whole foods like sweet potatoes, black beans, oats, fruits, and veggies. They provide a gentler, more balanced mix of fiber types along with vitamins, minerals, and antioxidants—no label tricks required!

Easy Whole Food Fiber Sources to Add Daily

If you're looking to increase your fiber, focus on these naturally rich sources:

Vegetables:

• Sweet potatoes

• Bell peppers

• Leafy greens

• Broccoli

• Carrots

Legumes:

• Beans

• Lentils

• Chickpeas

Fruits:

• Avocado

• Pears (w/skin)

• Apples (w/skin)

• Berries

Whole Grains:

• Oats

• Quinoa

• Brown rice

• Barley

Seeds & Nuts:

• Chia seeds

• Flaxseeds

• Almonds

• Pumpkin seeds

Remember, if you're just starting to add more fiber to your diet, start slowly, increase water, and spread fiber-rich foods throughout the day to avoid digestive discomfort.

Here's one of my favorite go-to recipes that's also a great way to start getting in more fiber...

Fiber-Packed Sweet Potato & Black Bean Casserole

This meal is a fiber powerhouse, offering around 12–14 grams of fiber per serving, thanks to the black beans, sweet potatoes, bell peppers, corn, and optional toppings like avocado.

It’s warming, satisfying, and makes great leftovers. Even better? It also delivers a nice boost of protein, making it a complete and balanced meal to support energy and healthy muscle maintenance.

Fiber + Protein = A Balanced Meal

Each serving of this casserole offers not only 12–14 grams of fiber but also 20–25 grams of protein, especially with the turkey and cheese. That’s a winning combination for staying full, energized, and supporting muscle health.

Whether you're trying to improve digestion, stabilize blood sugar, or just feel more satisfied from your meals, this recipe is a delicious dish you'll want to add to your weekly meal prep. Add a side salad for an easy weeknight dinner, or top leftovers with a fried egg for a hearty breakfast that will keep you satisfied all morning.

Ingredients:

• 1 lb ground turkey

• 1 lb sweet potatoes, cleaned and diced

• 1 bell pepper (red or green), chopped

• 1 yellow onion, chopped

• 3–4 cloves garlic, minced

• 1 cup corn (fresh or thawed from frozen)

• 1 (15 oz) can black beans, drained and rinsed

• 1 tsp cumin

• 1 tsp smoked paprika

• 1 tsp salt

• ½ tsp black pepper

• 1 cup shredded cheddar or jack cheese

• Optional toppings: chopped avocado, fresh cilantro, plain Greek yogurt or sour cream

Directions:

1. In a large non-stick skillet, cook the turkey over medium-high heat until browned. Drain excess fat.

2. Add onions and garlic, and sauté 4–5 minutes until softened.

3. Stir in sweet potatoes, bell pepper, corn, black beans, and spices. Cook another 10–15 minutes, stirring occasionally, until the sweet potatoes begin to soften.

4. Transfer mixture into a greased 9"x 13" casserole dish. Top evenly with shredded cheese.

5. Bake at 375°F (190°C) for 25–30 minutes, until sweet potatoes are tender and cheese is melted.

6. Let cool for 10 minutes before serving. Garnish with avocado, cilantro, or a dollop of sour cream if desired.

Vegetarian Version

Skip the turkey and add an extra can of black beans or chickpeas for a plant-based fiber and protein boost. You’ll still get the same satisfying flavor and heartiness, just with more plant power.

*References

McKeown, Nicola M et al. “Fibre intake for optimal health: how can healthcare professionals support people to reach dietary recommendations?.” BMJ (Clinical research ed.) vol. 378 e054370. 20 Jul. 2022, doi:10.1136/bmj-2020-054370

Quagliani, D., & Felt-Gunderson, P. (2016). Closing America's Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit. American journal of lifestyle medicine, 11(1), 80–85. https://doi.org/10.1177/1559827615588079