Recipes High in Fiber
High-fiber foods might be boring to some people, but they’re good for you. In fact, the Dietary Guidelines for Americans recommend that adults eat about 28 grams of fiber each day to help manage your weight, blood sugar and cholesterol levels. And fiber isn’t only found in fruits and vegetables. There are several high-fiber recipes that include chicken, beef, fish and even chili.
Your body needs certain types of carbohydrates like fiber to stay healthy. We need these complex carbs because they aren’t broken down by our bodies like simple sugars or starch; instead they pass through our system mostly intact and are excreted as waste rather than being stored as fat. Below we have listed some high-protein vegetarian recipes – along with their nutrition information – so you can see how much fiber is in them too:
Beans and legumes
Beans are one of the healthiest foods on the planet. They're rich in fiber, protein, vitamins and minerals, and they're also low in calories. What's more, beans are easy to cook and can be enjoyed at any time of the day.
The fiber in beans can help improve blood sugar and cholesterol levels, while their protein can help maintain muscle mass and strength as we age. Plus, beans are affordable, easy to cook and can be enjoyed at any time of the day.
The healthiest beans include black beans, pinto beans, great northern beans, navy beans, kidney beans and chickpeas. You can enjoy these beans in soups, salads and vegetarian sandwiches. Or you can try baking them into casseroles, pastas, stews and other baked goods.
Whole grains are packed with fiber and other important nutrients, and they taste great when used in recipes. There are many grain-based high-fiber recipes to choose from, including porridge, porridge, casseroles and savory dishes. You can also use grains as a substitute for bread crumbs in recipes, or you can use them in place of pasta in pasta dishes.
When you're shopping for grains, try to pick the mostly whole, single-ingredient options that have a "whole grain" label. You can also look for "100% whole grain" on the ingredients list. Some recipes using whole grains include casseroles, soups, stews and vegetarian dishes.
You can also use grains to replace bread crumbs in meatloaf, meatballs and other casseroles.
You can use vegetables in a variety of ways to add more fiber to your meals. For example, you can use them in soups, stews and casseroles, or you can top them on salads. Some vegetables are naturally high in fiber, while others can be enriched with fiber.
To increase the fiber content of your favorite veggies, cook them with an edible fiber like beans and chickpeas. You can also add a few tablespoons of wheat bran or unprocessed wheat germ to salads and casseroles. Some high-fiber vegetable recipes include casseroles, salads and soups. Plus, you can also add chopped veggies to sandwiches and wraps.
Fruit is a nutritious part of any meal and is naturally low in fat and many other nutrients. There are many high-fiber fruits that are also rich in vitamins A, C and E. Plus, many of them are also low in calories. Some of the best high-fiber fruits include apples, pears, bananas and kiwis.
You can enjoy most fruits in moderation as part of a healthy diet. There are a few exceptions, such as avocados and coconut. These foods contain a lot of healthy fats that can be high in calories, so you may want to limit your portions. You can use fresh fruit in a variety of ways to add fiber to your diet. For example, you can use sliced apples in salads, sliced pears in casseroles and kiwis in desserts.
Nuts and seeds
Nuts and seeds are healthy, but they're also high in fat. However, most of the fat in these foods is healthy monounsaturated fat. So, you can enjoy these foods in moderation as long as you watch your portion sizes. Some nuts and seeds are higher in fiber than others.
For example, almonds contain 5 grams of fiber per 100 grams, while peanuts contain around 2 grams of fiber per 100 grams. You can add these fiber-rich foods to salads, casseroles, desserts and more. You can also try roasting nuts and seeds to add sweetness to these foods. In fact, roasted nuts and seeds can be a good option for diabetics.
They're less carby and can be used as a substitute for sugar when baking.
Fiber is an important part of a healthy diet and a great way to stay full between meals. It's also recommended that you consume more high-fiber foods if you are trying to lose weight.
Many of these high-fiber foods can also be enjoyed as snacks, so be sure to incorporate them into your diet. Remember, there are many ways to add more fiber to your diet, and these high-fiber recipes are great places to start.