Maintaining a fiber-rich diet is vital for a healthy digestive system, reducing heart disease risk, and managing blood sugar levels. Aim for 25-30g of fiber daily by incorporating high-fiber foods like passion fruit (25g), chickpeas (16.2g), and collard greens (7.6g). Gradually increase your fiber intake to see how your body responds, and consider psyllium husk supplementation with your doctor's advice. 

To help you get started, we’ve prepared some delicious, fiber-packed recipes for you to try. Enjoy your journey to better health with these tasty dishes

 

Quinoa & black bean salad with avocado

Ingredients

• 1 cup quinoa, rinsed and cook according to package instructions
• 2 cups water or low-sodium vegetable broth
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup corn kernels (fresh, frozen, or canned)
• 1 red bell pepper, diced
• 1 small red onion, finely chopped
• 1 avocado, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup fresh cilantro, chopped
• 2 tablespoons olive oil
• 1 tablespoon lime juice
• 1 teaspoon cumin
• Salt and pepper to taste

Instructions

1. Cook the quinoa following the package instructions.   
2. While the quinoa is cooking, prepare the other ingredients. Dice the red bell pepper, chop the red onion, halve the cherry tomatoes, and dice the avocado. Rinse and drain the black beans and corn if using canned.
3. In a large bowl, combine the cooked quinoa, black beans, corn, red bell pepper, red onion, cherry tomatoes, and cilantro. Gently toss to mix.
4. In a small bowl, whisk together the olive oil, lime juice, cumin, salt, and pepper. Pour the dressing over the salad and toss gently to coat.
5. Just before serving, gently fold in the diced avocado to prevent it from getting mushy.
6. Enjoy immediately or refrigerate for up to 2 days. This salad can be served cold or at room temperature.

Nutritional benefits

• Quinoa: High in fiber and protein, also provides essential amino acids.
• Black Beans: Excellent source of fiber and plant-based protein.
• Avocado: Contains healthy fats and fiber, also rich in vitamins and minerals.
• Vegetables: Bell peppers, red onions, and tomatoes add fiber, vitamins, and antioxidants.
• Cilantro and Lime: Add flavor without extra calories.

Nutritional content per serving

Serves 4

• Calories: 360
• Protein: 10 grams
• Total Fat: 8 grams
  •    Saturated Fats: 2.5 grams
• Carbohydrates: 44 grams
  •    Fiber: 14 grams
  •    Sugars: 5 grams
• Sodium: 300 mg

 

Enhanced berry banana chia pudding

 

Ingredients

• 1/4 cup chia seeds
• 1 cup unsweetened almond milk (or any preferred milk)
• 1 teaspoon vanilla extract
• 1 ripe banana, mashed
• 1/2 cup mixed berries (such as blueberries, strawberries, raspberries)
• 2 tablespoons unsweetened shredded coconut
• 2 tablespoons ground flaxseeds
• 1/4 cup chopped nuts (such as almonds or walnuts)
• 1 teaspoon cinnamon
• Fresh mint leaves for garnish (optional)

Instructions

1. In a medium bowl, mash the ripe banana until smooth.
2. Add the chia seeds, almond milk, vanilla extract, shredded coconut, ground flaxseeds, and cinnamon to the mashed banana. Stir well to combine.
3. Let the mixture sit for about 5 minutes, then give it another good stir to prevent clumping.
4. Cover the bowl and refrigerate for at least 2 hours or overnight. The chia seeds will absorb the liquid and form a gel-like consistency.
5. Before serving, gently fold in the mixed berries and chopped nuts.
6. Divide the pudding into individual servings, garnish with fresh mint leaves if desired, and enjoy!

Nutritional content per serving

Approx. 2 servings

• Calories: 280
• Protein: 8 grams
• Total Fat: 16 grams
  • Saturated Fat: 3 grams
• Carbohydrates: 30 grams
  •  Fiber: 18 grams
  •  Sugars: 13 grams (naturally occurring in fruit)
• Sodium: 60 mg

Nutritional benefits

• Chia Seeds: Adds a good amount of fiber, omega-3 fatty acids, and is packed with antioxidants and a good source of protein.
• Unsweetened Shredded Coconut: Adds texture and additional fiber.
• Chopped Nuts: Provide healthy fats, protein and fiber.
• Cinnamon: Enhances flavor and may help regulate blood sugar levels.
• Vanilla Extract: Adds natural sweetness without additional sugar. 
• Ground Flaxseeds: Adds fiber and omega-3 fatty acids.
• Banana: Rich in potassium, adds flavor, supports heart health and maintains healthy blood pressure. 
• Berries: Low in glycemic index, help manage blood sugar levels, high in antioxidants and rich in vitamins such as Vitamin C. 
• Fresh Mint: Can help soothe digestive issues, and enhances taste and aroma.