Protein might get all the eye, however fiber is the unsung (and, ahem, undigested) hero of well being—and with ideas from registered dietitian and nutritionist Pam Fullenweider, plus 20 straightforward recipes, including it to each meal has by no means been simpler.
A fiber-rich food regimen is a key element of a wholesome life-style, however recently, protein has gotten a lot of the consideration. And whereas protein is vital, you may get it from a wide range of sources, as we discovered on this article by Ellie Krieger, M.S., RD, “How much protein can a person really need?”
For this text, I wished to make clear fiber’s dietary worth, so I compiled a listing of 20 fiber-packed recipes and spoke with Pam Fullenweider, a registered dietitian who specializes within the Mediterranean Diet, that will help you attain your each day fiber targets.
There stays the laborious fact that Americans fall quick on fiber, with most solely getting about half the daily recommended amount. A kind of carbohydrate that your physique can’t totally course of, fiber performs an vital position in supporting digestion, balancing blood sugar, managing weight, and nurturing a wholesome intestine microbiome.
The present really useful each day fiber consumption is between:
- 21-25g per day for girls ages 19 and older
- 30-38g per day for males ages 19 and older
Adding fruits, greens, whole grainsand legumes is a “highly recommended strategy for improving health and reducing the risk of chronic disease,” in accordance with a report on fiber from the National Library of Medicine.
“Those are protective foods,” defined Fullenweider. “They’re protecting you from chronic disease. That’s what the fiber is doing in your diet.”
Fiber and The Mediterranean Diet
The excellent news? The Mediterranean food regimen lends itself significantly properly to fiber consumption, because it’s centered round a colourful array of produce, nuts, complete grains, and legumes. As a dietitian, Fullenweider works with purchasers on balancing their meals and discovering flavorful methods to extend their fiber consumption.
“Let’s say you’re having yogurt and eggs for breakfast,” defined Fullenweider. “I would add veggies, berries, and nuts or a nut butter. And then you have this amazing variety of all the different types of fiber, and you’re hitting all cylinders. You’re still getting your protein, but most importantly, you’re getting all those nutrients from the fiber, right? That’s the key.”
With this in thoughts, I dug by way of our library to seek out a few of our most naturally fiber-packed favorites. I picked every recipe to make getting your each day fiber really feel vibrant, colourful, and scrumptious, reasonably than one other “should” in your checklist.
Table of Contents
- Fiber and The Mediterranean Diet
- High Fiber Breakfast Recipes
- Easy Savory Oatmeal Bowls
- Green Smoothie with Mint
- Chia Seed Pudding with Dates and Pistachios
- Smashed Chickpea Toast
- Protein-Packed Breakfast Hummus Bowl
- High Fiber Lunch Recipes
- Italian Lentil Soup
- Chickpea Salad Sandwich with Fresh Veggies and Herbs
- Avocado Tuna Salad with Citrus
- Lentil Salad with Roasted Eggplant and Pomegranate Dressing
- High Fiber Dinner Recipes
- Stuffed Sweet Potatoes with Chickpeas and Avocado Crema
- Lemony Dukkah-Crusted Sea Bass with Smashed Peas
- Lentil Burgers with Yogurt Herb Sauce
- One-Pot Chicken and Kale Soup with Creamy White Beans
- Orzo Risotto with Asparagus, Spinach, and Peas
- High Fiber Snacks
- More Healthy Recipe Round Ups
High Fiber Breakfast Recipes
Just like taking the steps at work would possibly enhance your step rely, beginning the day with a excessive fiber breakfast is an effective way to extend your general fiber consumption. Here are some high-fiber breakfast recipes to get up to:
Easy Savory Oatmeal Bowls
Oats, avocado, and candy potatoes are all fiber powerhouses. Plus, you should utilize the fiber-rich oats as a base to get inventive–see our How to Make Oatmeal information for extra concepts.
Green Smoothie with Mint
This refreshing smoothie will fulfill a morning candy tooth whereas offering an ideal vitamin enhance. Enjoy with an egg muffin for a excessive fiber, excessive protein breakfast.
Chia Seed Pudding with Dates and Pistachios
I like chia pudding as a make-ahead breakfast you possibly can preserve stocked for busy mornings. Chia seeds are wealthy in fiber, plant-based protein, minerals, and omega-3 fatty acids. Plus, the dates deliver their very own well being advantages to the desk!
Smashed Chickpea Toast
Beans, chickpeas, and different legumes are a wonderful supply of each fiber and protein, and don’t save them for dinner! They make for a scrumptious unfold for a fiber-packed toast, and you’ll give your self much more of a fiber enhance with seeded complete wheat bread.
Protein-Packed Breakfast Hummus Bowl
If you’re on the lookout for a excessive fiber, excessive protein meal, this powerhouse of a breakfast bowl is your ticket. And be happy to swap out the hummus with different spreads to maintain issues attention-grabbing–Muhammara and Spinach Vegetable Dip each come to thoughts.
High Fiber Lunch Recipes
All of those high-fiber lunch recipes are straightforward to prep and pack, making them the wholesome choice for busy weekdays.
Italian Lentil Soup
This hearty vegetarian soup is so wealthy and comforting that even massive meat-lovers shall be happy, significantly with focaccia or garlic bread for dipping.
Chickpea Salad Sandwich with Fresh Veggies and Herbs
This colourful sandwich has a pleasant number of fiber from the greens, herbs, and legumes. I like to recommend storing the filling and bread individually so it stays crispy. For an additional enhance of colour and fiber, attempt spreading it on some beet hummus.
Avocado Tuna Salad with Citrus
Aside from creamy avocado and brilliant citrus being a fully scrumptious mixture, they’re additionally wonderful sources of fiber. I discover this salad to be filling sufficient by itself, however you possibly can flip it right into a wrap with pita or lavash bread.
Lentil Salad with Roasted Eggplant and Pomegranate Dressing
With lentils, pomegranate, and contemporary veggies, this hearty salad boasts a powerful 23 grams of fiber per serving! And it’s scrumptious chilly or at room temperature, making for a useful lunch on the go.
High Fiber Dinner Recipes
Filling your plate with a wide range of colourful vegetables and fruit naturally boosts the several types of useful fiber in your food regimen. Here are some vibrant dinner recipes that just do that:
Stuffed Sweet Potatoes with Chickpeas and Avocado Crema
Again, chickpeas, candy potatoes, and avocado are a successful mixture within the fiber division! Serve as a vegetarian essential with a crisp salad, or as a facet to fish or rooster—candy and spicy harissa honey rooster could be significantly scrumptious.
Lemony Dukkah-Crusted Sea Bass with Smashed Peas
Nuts and seeds are one other nice supply of fiber, and the crunchy Egyptian dukkah right here groups up with the smashed peas for a fiber-rich–and scrumptious–dinner that’s prepared in below half-hour.
Lentil Burgers with Yogurt Herb Sauce
If you’re trying to up your fiber consumption, it’s all concerning the crops and beans, however that doesn’t imply it is advisable miss out on burgers! Brown lentils and walnuts mix for a fiber-rich patty that may fulfill even the carnivores.
One-Pot Chicken and Kale Soup with Creamy White Beans
This hearty soup combines fiber-rich kale and creamy white beans with tender rooster for a comforting, one-pot meal. It’s lots filling by itself, however a slice of heat selfmade olive bread is a particular deal with.
Orzo Risotto with Asparagus, Spinach, and Peas
Vegetarian mains that remember the season are one of the crucial scrumptious methods to get your fiber. This spring favourite has many cousins to take pleasure in all yr, from butternut squash pasta within the fall to winter Fregola Sarda to summer season pesto pasta salad.
High Fiber Snacks
Opting for wholesome high-fiber snacks is yet one more option to enhance your fiber consumption. Here are 5 concepts:
Chickpea Parmesan Crisps
Think of those delightfully tacky bites as your favourite chips with a lift of protein and fiber. And you solely want 5 substances and half-hour to make them!
Easy Stuffed Dates
Though this recipe was written as an extra-easy appetizer, it’s additionally a tasty excessive fiber snack–and an effective way to curb a candy craving! I typically merely stuff dates with walnuts and name it good, however the addition of goat cheese, purple pepper flakes, and warmed honey takes issues excessive.
Flork
Only 2 small slices of this Italian Chickpea “Pancake” present practically 6 grams of fiber, and it’s gluten-free! The edges stay crispy whereas the middle continues to be delicate. Make a film evening snack tray with these and a facet of Mediterranean-inspired butter beans for a filling late-night snack.
Baked Falafel
Just 3 falafel packs 11.5 grams of fiber, and you’ll preserve these in your fridge for fast and satisfying snacks. Enjoy with a dip, like hummus or tahini sauce.
More Healthy Recipe Round Ups
Browse all Mediterranean recipes.
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