Nutritious High-Fiber Meals for Optimal Health

Fiber is the non-digestible part of plant foods found in whole fruits, veggies, seeds, nuts, whole grains, and legumes, and makes a vital component of a healthy diet. Soluble fiber dissolves in water and can be broken down by the good bacteria in your gut. On the other hand, insoluble fiber doesn’t dissolve and adds bulk to your stool.

Both are essential as fiber helps regulate blood sugar, feed the good bacteria in your gut, lower cholesterol, reduce the risk of heart disease, prevent constipation, and satiate.

If you’re wondering how to add more of this essential macronutrient to your diet, read on and discover delicious high-fiber meals you can prepare easily at home.

How Much Fiber Do You Need?

Fiber is one of the most overlooked parts of our diet. And we cannot stress enough the importance of getting enough of it as it plays a major role in reducing the risk of heart attacks, strokes, obesity, high cholesterol, diabetes, and much more.

That said, make sure you incorporate enough fiber into your diet - women need at least 25g while men need around 38g of fiber daily. If you’re more than 50 years old, you need slightly less. 

Below are some of the most fiber-rich foods you can incorporate into your diet to increase your fiber intake.

Top 10 High-Fiber Foods to Add to Your Meals

• Raspberries

• Avocados

• Artichokes

• Broccoli

• Lentils

• Chickpeas

• Nuts

• Chia seeds

• Popcorn

• Dark chocolate

 Now let’s dig into these delicious high-fiber meals!

Avocado Toast

Avocado is an impressive fruit packed with fiber. And this simple high-fiber meal is so delicious you’ll want to eat it every day!

Ingredients:

• 4 slices of whole-grain bread

• 1 avocado

• 12 halved cherry tomatoes

• 2 soft-boiled eggs 

• Toppings: powdered garlic, sriracha, lime wedges, fresh cilantro

Instructions:

1. Toast the bread.

2. Peel and slice the avocado.

3. Heat a sauté pan and toss cherry tomatoes in it until soft. Then, season them with salt and set them aside.

4. Top the toasted bread with avocado slices and smash them a little. Next, peel your eggs and slice them on top of the toast.

5. Add cherry (tomatoes) on top and season with powdered garlic, cilantro, and sriracha. Sprinkle with salt and pepper, and enjoy!

Chickpea Stew with Eggplant and Millet

Millet is loaded with fiber and tastes better than pasta. Once you try this vegetarian, fiber-rich meal, you’ll be hooked on it!

Ingredients:

• 1 cup of millet

• Salt

• 2 tbsp. of ghee, divided

• 1 large eggplant

• Black pepper

• 1 diced onion

• 3 minced garlic cloves

• 14-ounces can of tomato purée

• 14-ounce can of drained chickpeas

• 2 tbsp. of harissa paste

• 1 bunch of cilantro

Instructions:

1. Add two cups of water into a medium saucepan. Add the millet and a pinch of salt. Bring it to a boil. Then, cover it and reduce it to a simmer. Now, cook it for 25 minutes. Once done, remove the lid, fluff the millet with a fork, and let it cool.

2. Meanwhile, heat one tbsp. of ghee in a deep skillet over medium heat and add the eggplant. Season it with salt and pepper, and cook until golden brown and tender, adding more ghee if necessary. Once done, transfer the eggplant to a bowl and set it aside.

3. Add another tablespoon of ghee to the same skillet and add the onion. Cook until golden brown.

4. Add the garlic and cook for two minutes. Season it with salt and pepper, It's one of the best high-fiber meals for weight loss, and add chickpeas, millet, tomatoes, and eggplant. Then, reduce the heat and allow it to simmer for 15 minutes.

5. Serve it in a bowl, top with the stew, and garnish with cilantro. Enjoy!

Berry Smoothie

This berry smoothie is a perfect light, high-fiber breakfast packed with antioxidants and other nutrients to create a nutritional powerhouse! It's one of the best high-fiber meals for weight loss.

Ingredients:

• Frozen mixed berry blend

• ½ of a banana

• Almond milk

• Chia seeds

Instructions:

Add all ingredients to the blender and blend until smooth.

Crispy Oven Baked Cauliflower

You can’t go wrong with cauliflower, especially when it’s crispy and oven-baked! Delicious, full of fiber, and packed with nutrients - you can eat it with or without dressing, but our recommendation is skinny ranch dressing.

Ingredients:

• 1 cauliflower, cut into florets

• 2 lightly beaten eggs

• 1/4 tsp. of salt

• 1/4 tsp. of pepper

• 1.5 cups panko

Instructions:

1. Preheat your oven to 450°F, line a sheet pan with parchment paper and set it aside.

2. Beat the eggs with pepper and salt.

3. Dip the cauliflower florets into the eggs, shake them off, and then dip them into the panko. Make sure each floret is coated and place them on prepared parchment paper. Repeat until no cauliflower is left.

4. Bake until golden and crunchy (around 35 minutes) and enjoy hot with skinny ranch dipping, alone, or with another dipping of your choice.

5. To make skinny ranch dressing, mix:

• ½ cup of greek yogurt

• 2 tbsp. of milk

• 2 tbsp. of sour cream

• 2 tbsp. of sliced green onions

• ½ lemon juice

• Zest of ½ lemon

• Salt 

• Pepper

Mix all ingredients, and there you have it!

Chickpea and Vegetable Coconut Curry

This vegetarian curry is one of the best high-fiber meals on our list for a good reason - it’s full of fiber and protein, loaded with nutrients, and easy to make.

Ingredients:

• 1 tbsp. of extra-virgin olive oil

• 1 sliced red onion

• 1 sliced red bell pepper

• 1 tbsp. of minced fresh ginger

• 3 minced garlic cloves

• 1 cauliflower, cut into florets

• 2 tsp. of chili powder

• 1 tsp. of ground coriander

• 3 tbsp. of red curry paste

• 14-ounce can of coconut milk

• 1 halved lime

• 28-ounce can of chickpeas

• 1½ cup of frozen peas

• Salt 

• Black pepper

• ¼ cup of chopped fresh cilantro

• 4 sliced scallions

Instructions:

• Heat the olive oil in a large saucepan over medium heat. Add the bell pepper and onion and sauté until nearly tender. Then, add the garlic and ginger and sauté until fragrant.

• Add the cauliflower and stir well to combine. Add the coriander, curry paste, and chili powder, and cook until it begins to caramelize.

• Add the coconut milk and bring it to simmer over medium heat. Cover and continue to simmer until the cauliflower is tender.

• Remove the lid and add lime juice, stirring well to combine.

• Add the chickpeas, peas, salt, and pepper, and continue to simmer for several minutes.

• Garnish with cilantro and scallions, and enjoy!

Peanut Butter Banana Smoothie

This peanut butter banana smoothie is one of the easiest, high-fiber meals you can eat for breakfast, dinner, or dessert. Full of nutrition, it will give you the energy you need to get through the day. But if you're on a keto diet, you might want to try some keto-friendly candies.

Ingredients:

• Bananas

• Peanut Butter

• Milk

• Honey

• Ice Cubes

Instructions:

Put the ingredients into your blender, blend until smooth, and enjoy!

Roasted Carrot and Avocado Salad

If you’re looking for a light, high-fiber dinner recipe, look no further than this colorful salad. Carrots and avocados combine perfectly, while other healthy ingredients add the nutrition your body needs.

Ingredients:

• 1 bunch of carrots, peeled and cut lengthwise

• 1 avocado

• 2 halved lemons

• 1 halved orange

• 2 minced cloves of garlic

• ½ cup of olive oil

• 4 tbsp. of red wine vinegar

• Salt

• 1 sliced red onion

• A large handful of baby greens and arugula, washed, dried, and cut into pieces

• A few sprigs of fresh thyme

• 1 tsp. of paprika

• 1 tsp. of ground cumin

• ¼ cup mixed seeds

• Greek yogurt

Instructions:

1. Preheat the oven to 425°F.

2. Toast the mixed seeds in a small skillet over medium heat and set them aside to cool.

3. Place carrots, paprika, cumin, garlic, thyme, orange, and lemon in a large bowl and drizzle with olive oil and vinegar.

4. Season with salt and toss well to coat. Place the mixture on a baking sheet and roast until carrots begin to caramelize but are still crunchy. Then, remove it from the oven and let it cool.

5. When oranges and lemons are cool enough, squeeze the juice into a bowl and add the pan juices from the baking sheet.

6. Throw away the squeezed citrus halves and slowly drizzle olive oil into the citrus juice mixture. Whisk until the dressing is emulsified.

7. Slice the avocado, drizzle it with lemon juice, and set aside.

8. Now, add carrots, salad greens, and red onion to a bowl with dressing. Toss it all well to coat.

9. Place on a serving platter and arrange avocado slices amongst the salad mixture.

10. Sprinkle it with toasted seeds and serve with Greek yogurt.

High-Fiber Meals Will Improve Your Life

You know by now that fiber is vital for a long, healthy life. It also helps accelerate the weight loss process. And after reading this article, you have quite a few ideas about how to incorporate it into your diet! Don't be surprised if you get hooked on these easy-to-make, high-fiber meals as they taste delicious.

But sometimes, you likely won't have time to prepare even the easiest meals. We get it - modern lifestyle and all. However, your body shouldn't suffer because of it. And it doesn't have to when you can simply take a quality fiber supplement like our Fiber Detox. This way, you'll ensure you get enough of this essential nutrient and stay healthy and good-looking!