Some pasta varieties deliver over 20g of fiber per serving—about 10x more than traditional pasta. Many achieve this by using resistant starch, which not only boosts fiber but also cuts net carbs for a lighter, more satisfying meal.

Key points:

• Traditional pasta averages 2g fiber per serving.

• High-fiber options can reach 20–24g per serving.

• Fiber supports digestion, satiety, and balanced blood sugar.

• Resistant starch helps deliver fiber without sacrificing taste or texture.

One standout is the Lower Cal Pasta from Pastabilities, which blends wheat with RS4 resistant starch for high fiber, fewer net carbs, and great texture.

Keep reading to discover how it compares to other high-fiber pasta options and which one might be right for you.

What Counts as a High-Fiber Pasta?

High-fiber pasta typically clocks in around 5g of fiber per serving. A few reach 20g or higher. Here’s what that looks like across different styles:

Many of the higher numbers come from pasta blends using ingredients like pea fiber, oat fiber, or resistant wheat starch. These additions help the pasta retain structure while packing in fiber.

One example is this Lower Cal Pasta, which blends non-GMO wheat with RS4 resistant starch (which boosts fiber and cuts net carbs) and delivers the kind of texture you'd expect from traditional pasta. 

Top Types of High-Fiber Pasta, Ranked

Different types of pasta bring fiber to the plate in different ways. Some load up on legumes. Others rework wheat with added fibers and starches. You’ll find a wide range of textures, protein levels, and digestive impacts depending on the source.

Legume-Based Pasta

Pasta made from chickpeas, lentils, and peas usually lands between 8–12g of fiber per serving. These products tend to include 11–14g of protein as well, making them popular among athletes and plant-based eaters. 

The flip side? Texture can be tricky. Some go mushy fast or carry an earthy flavor that’s hard to cover with sauce.

Whole Wheat Pasta

Whole wheat is the traditional upgrade. It holds shape well, offers a familiar taste, and lands around 5g of fiber per serving. 

If you're starting from classic spaghetti, this can feel like an easy step up. Still, it falls short compared to newer formulas that push the fiber way higher.

Fiber-Fortified Wheat Blends

This is where things start to get interesting. When wheat pasta is blended with resistant starch, fiber content can soar while net carbs drop dramatically. The result? A pasta that satisfies cravings without derailing health goals.

One standout is Pastabilities’ Lower Cal Pasta, delivering 27g of fiber per serving with only 12g net carbs. It keeps the chewy, sauce-grabbing texture pasta lovers expect, but with the added benefit of supporting digestion and blood sugar balance.

These blends also tend to cook more like standard pasta, making them a seamless swap for traditional noodles in any recipe.

What to Watch For on the Label

Choosing the right pasta means knowing what’s in the mix. Some high-fiber pastas come packed with ingredients that cause discomfort for sensitive eaters. 

Others hit the label claims but disappoint in flavor or cook time.

Ingredients That Actually Deliver

Non-GMO wheat and resistant wheat starch are top performers when it comes to fiber without digestive fallout. These give structure to the noodle while delivering high numbers on paper and real texture on the plate.

How It Feels in Real Life

Labels don’t always match the experience. A pasta might look like a win on fiber content but fall short in how it digests, or how it performs at the table. This is where user feedback carries weight.

Satiety Without the Slump

High-fiber pasta should keep you full without sending you into a carb fog. Most people notice better appetite control when fiber per serving hits double digits. 

That said, fiber isn’t a magic bullet. A solid base of protein and healthy fats still helps round out the meal.

Some legume blends deliver fiber but leave a dry, chalky after-chew. Wheat-based blends tend to stay tender, especially when paired with sauce. 

The Lower Cal Pasta handles this balance well, high in fiber, but still satisfying to eat.

Your Body Needs Time to Adjust

Doubling your daily fiber overnight can backfire. Even when ingredients are clean, your digestive system may need a week or two to catch up. 

Gradual changes make a big difference, especially for those eating lower-fiber meals before switching.

Start with smaller portions, space them out across the week, and drink more water. These are the easiest way to avoid gas, bloating, or constipation while dialing fiber intake up.

Cooking Tips: Keep It Chewy, Not Mushy

See the full recipe -> Deconstructed Lasagna with Low Carb Pasta

Fiber-rich pasta tends to behave differently on the stove. Some types soak up water fast and lose structure. Others hold their shape but overcook with barely a minute’s difference.

Legume-Based Pasta Needs Watchful Timing

Chickpea, lentil, and pea flour pasta often go from firm to soggy in seconds. Without gluten for backbone, the noodle structure softens quickly. 

Stirring too much or letting them sit in hot water after draining can make things worse. Aim for an exact cook time and drain fast.

Wheat + Resistant Starch Blends Are More Forgiving

Blended wheat pastas with added fiber typically cook closer to traditional pasta. Timing still matters, but the texture stays more consistent. 

The Lower Cal Pasta hits peak texture at around 12–14 minutes. The chew holds up through sauce, reheating, and even leftovers.

Skip the Rinse, Use the Water

Rinsing high-fiber pasta strips off the starch that helps sauce cling. A better move: save a bit of the cooking water and use it to loosen your sauce. 

This keeps everything creamy and helps bind flavors to the pasta, even with reduced fat or oil.

Want to Try It? Here’s Where to Start

There’s no shortage of options, but very few high-fiber pastas check every box, fiber, structure, cook time, and taste.

One of the better places to start is with a Lower Cal Pasta. It delivers 27g of fiber per serving and cooks like a standard pasta. That means fewer surprises at dinnertime and a smoother adjustment if you’re increasing your fiber intake gradually.

Keep the pantry stocked with options that don’t compromise on performance. Fiber can be functional without being boring.