Monday we shared the benefits that fiber has on many bodily functions from digestion, to protecting against certain types of cancer, reducing the risk of stroke, lowers cholesterol, and more. Today, we’ll share a handful of recipes that incorporate fiber-rich ingredients to help you get a start on including more fiber into your diet.
Chia seed pudding with almonds and fruit
Chia seeds are also an excellent source of fiber (about 10 grams per serving) and anti-inflammatory ALA (alphalipoic acid, an antioxidant). Chia seeds absorb liquid easily and take on a jelly-like consistency. Take advantage of this by blending chia seeds with almond or coconut milk, fruit and vanilla extract then chilling the mixture in the refrigerator to create a chia pudding.
Healthy oat pancakes with berry sauce
Flaxseed is one of the richest plant-based sources of the anti-inflammatory omega-3 fatty acid, ALA. On top of those benefits, every tablespoon contains 2 grams of fiber. Crushing or milling the flaxseed makes it easier for the body to digest and use the ALA, so choose these varieties over whole seed. Stir it into yogurt, along with some fruit or sprinkle onto cereal or salads.
Chicken quinoa bowl
Quinoa is a whole grain that is loaded with vitamins, protein, and every cup of has 5 grams of fiber. It can be incorporated into almost any dish- salads, soups, side dishes, etc. In this dish, quinoa served with spinach, veggies, and chicken. Avocado is included, which provides a serving of healthy fat (read more about the difference between dietary fats here). What’s nice about this dish is that once you have the equation of grain+protein+veggies+dressing, you can rotate out the ingredients to keep things exciting. This is a fantastic option for pre-making lunch dishes; keep a few variations in the fridge and you have a healthy option when hunger hits.
Wild rice
This delicious wild rice recipe contains tangy cranberries and leeks. Cranberries are loaded with fiber- every cup has 5.3 grams! Wild rice is a healthy grain that is an excellent source of protein, fiber, and antioxidants-is also considered a low calorie food.
Roasted cherry tomato, sorghum, and arugula salad
Whole grains help regulate blood sugar, which will prevent insulin resistance and potentially type 2 diabetes- this is largely due to the fiber content. This delicious salad contains sorghum, a whole grain that is packed with fiber, vitamins, minerals, and antioxidants and is a great option to be packed for lunch on-the-go.
Roasted butternut squash and quinoa salad
Tasty recipes like this leave no excuse to not include a salad in your daily menu. The quinoa provides loads of vitamins and minerals and being a protein-packed grain, it also satisfies your hunger. The butternut squash provides a wonderful element to the salad and is also a low-calorie, but nutrient rich food- including vitamin A, vitamin C, magnesium, potassium, and fiber (2.8 grams per cup).
Barley, broccoli and chickpea salad
Barley is a whole grain, full of fiber, vitamins, minerals, and antioxidants. A nutrient-dense food, barley will help keep you full for longer, and is easy to incorporate into any recipe that calls for a grain. This recipe also contains broccoli, which is considered a super food, also full of fiber (2.4 grams per cup), as well as protein, antioxidants, vitamins, and minerals. The chickpeas are yet another ingredient in this dish that contain fiber, and are also high in protein, making this dish a great option for filling you up without loading up on calories. Try adding nuts to this dish, which have been found to help weight loss. It’ll add a crunchy element that includes vitamins, minerals, and antioxidants.
Grilled veggies
The grill adds such a delicious flavor to vegetables. Carrots, asparagus, corn, eggplant, and zucchini are just a few fiber-packed vegetables that can be grilled. All are easy to toss in olive oil, salt, pepper, and any other herb you’d like and their natural flavors will shine. Cover the grill in a rainbow of vegetables and reap the benefits of all their vitamins and minerals.
We hope you find these recipes a tasty way to incorporate more fiber into your diet. Your body will reap the benefits and that’s a wonderful secondary benefit to enjoying delicious food!