A list of healthy, affordable and delicious high fiber recipes, perfect for adding to your diet for optimal health
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 healthy 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. And, of course, a list of the health benefits of getting your proper fiber intake.
Importance of dietary fiber
What is the recommended fiber intake amounts
Health Benefits of dietary fiber
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.
The High Fiber Recipes:
Below is a list of various fiber rich recipes which include something for everyone. From dips and healthy snacks to lunch and breakfast options and heartier comfort-food dishes – hopefully, you’ll find a recipe or two that you’ll love.