Easy High Fiber Recipes

Everyone knows the importance of protein, carbs, etc. But there still seems to be some lack of understanding around fiber and just how important it is to our diets. In fact, studies show that a massive majority of us don’t eat our daily recommended fiber – so I thought I’d pull together this list of high-fiber meals and recipes.

I’ve also included a handy list of plant-based, high fiber foods, including their fiber content. It is easier than you think to reach your daily limits, once you know where to turn.

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Table of Contents

• Importance of dietary fiber
• What foods are high in fiber?
• The high fiber recipes

Importance of dietary fiber

Dietary fiber is an essential element required in the diet to ensure a balanced lifestyle. It is a non-digestible carbohydrate found in food – with two types:

• Soluble fiber – this type of fiber dissolves in water and is essential for good gut bacteria. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, pulses and some fruits and vegetables.
• Insoluble fiber – unable to dissolve in water. Insoluble fiber can be found in wheat bran, vegetables and whole grains.

Consuming adequate amounts of fiber is essential. Soluble fiber allows the proper functioning of bacteria in the gut and slows down digestion. Meanwhile, insoluble fiber is known for speeding up digestion and helping maintain good bowels.

As there are two types of fiber, this can be something to take note of if you have any digestive issues. For example, some people may need to focus on consuming more of one type than the other to avoid digestive upset. If you know you have any issues, then it’s best to consult a dietician/ nutritionist to make sure you’re choosing the right high fibre recipes.

What is the recommended fiber intake amounts

The recommended intake for men and women vary:

• Men – 30-38 grams per day
• Women – 21-25 grams per day

So now let’s talk about some of the best sources of fiber and then dive right into the high fiber recipes. These include light meals and comfort food – something for everyone.

What foods are high in fiber?

In general fruits, vegetables, and whole-grain foods are wonderful sources of fiber to add to your high fiber recipes. Fruit like raspberries, pears and oranges are known to have the high amounts of fiber.

A cup of raspberries provides 8g and one pear – 6g. One orange has 3g of fiber but oranges (along other citrus fruit) have higher ratio or soluble to insoluble fibre, when compared to other fruit and veggies.

Other fruit that usually make it into savory dishes and are high in fiber are avocados and eggplants. One eggplant alone provides 14g of fiber, while a cup of avocado is 10g.

One cup of green peas provides 7g of fiber and dark leafy greens (Collard greens, spinach, etc) have 2-4g per 100g serving. Sweet potatoes, carrots and different varieties of squash are also high in fiber.

Beans and legumes are another type of foods that are fiber-packed. One cup of boiled lentils provides 16g and one cup of boiled chickpeas – 12g of fiber.

Finally, nuts and seeds also provide a good amount of fiber per serving. One cup of almonds has 17g of fiber while 1 cup of sunflower seeds has 12g.

The high fiber recipes

Below is a list of various fiber rich recipes which include something for everyone. From dips and snacks to lunch and breakfast options and heartier comfort-food dishes – hopefully, you’ll find a recipe or two that you’ll love.