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
Dietary fiber is an essential element required in the diet to ensure a healthy 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 bacterial health. 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 for good health. 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 healthy bowels. Both of which can be useful for several different health benefits.
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
Health Benefits of dietary fiber
Bowel health – Dietary fiber can help maintain healthy bowel movement as it allows bulk to be added to the stool, which helps it easily pass through the stomach and intestine during the process of digestion.
Gut Health – Similarly to aiding bowel health, a high fiber diet is also linked to increased gut health. This, in turn, is important for several reasons, as good gut health has been linked to overall health, including brain function and your immune system, and even good mental health.
Detoxing – Soluble fiber, in particular, is a wonderful natural detoxer. It removes toxins from your G.I. tract and soaks up harmful compounds before your body is able to absorb them.
Heart Health – There are a number of benefits that come with this. Whole-grain fiber can improve health by lowering cholesterol levels, lowering inflammation and even blood pressure. Thus, reducing the risk of certain diseases including type 2 diabetes, heart disease and a stroke etc.
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.
If you do want to check out another source for the health benefits, then check out this article on Healthline.
So now that we have all the main information out of the way, let’s talk about some of the best sources of fiber and then dive right into the high fiber recipes. These include healthy, 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 healthy snacks to lunch and breakfast options and heartier comfort-food dishes – hopefully, you’ll find a recipe or two that you’ll love.
If you have any questions, feel free to ask them in the comments. Also, remember that I love seeing your recipe recreations so feel free to tag me @Alphafoodie.