Eating more fibre is good for your health. Fibre are associated with lower risk of stroke and heart diseases, lower risk of developing type 2 diabetes and also protects your gut. Yet, only a few people eat enough fibre. According to the NHS, most adults eat around 18 grams of fibre a day, although the daily necessary intake is 30 grams. Children and teens don’t need as much fibre as adults, but their intake is still lower than necessary.
Luckily, introducing more fibre into your diet is easy. All you have to do is eat more fruit and vegetables, wholegrain cereals, and starchy foods like potatoes, ideally with their skin on. To make things easier, here are some delicious, fibre-rich recipes for breakfast, lunch, dinner, and dessert for you should try.
FIBRE-RICH BREAKFAST RECIPES
HIGH-FIBRE MUESLI
Muesli is readily available in most grocery stores, but it’s also very easy to make at home. Not to mention that you can control the quantity of sugar and ingredient quality in home-made muesli. All you need is some jumbo oats, raisins, linseed, dried apricots, and a handful of other ingredients. Mix them all and serve with milk or Greek yoghurt.
ONE-PAN SWEET POTATO AND EGG HASH
Bright and incredibly delicious, this breakfast is an excellent choice for an excellent start of your day. Ready in 25 minutes, it require very little prepping – all you have to do is chop some vegetables, with a veg dicer if you don’t want to lose time. Serve with toast and fibre-rich smoothie.
If you have coeliac disease or a gluten allergy it doesn’t mean you can’t enjoy more fibre-rich food and delicious muffins. Made with oat flour, these gluten-free chocolate chip muffins are a healthy breakfast option and delicious mid-afternoon snack. For a fancier alternative, add some frosting on top and turn them into decadent cupcakes.
FIBRE-RICH LUNCH RECIPES
HEALTHY CHICKEN CHICKPEA CHOPPED SALAD
A great recipe idea for getting more fibre and protein, this salad is another excellent choice for a fuss-free lunch. It takes 5 minutes to make if you have some cooked chicken breasts. Otherwise, you’ll need about 15-20 minutes – you can use steamed, baked, or grilled chicken breasts (if you’ve forgotten to take the chicken out of the fridge, a Fast Thaw chopping board can help). Mix all ingredients and enjoy.
FIVE-MINUTE LENTIL TOMATO SALAD
Vegan, gluten-free, and oil-free, this fibre-rich salad requires four ingredients and is ready in 5 minutes or less. Pair it with toast to keep it vegan or serve it as a side for fish or chicken. Since there is no actual cooking involved, this recipe is also a great choice for a quick, refreshing lunch on a hot summer day.
HONEY MUSTARD SALMON WITH SHAVED BRUSSELS SPROUT SALAD
Rich in fibre and omega-3, this quick lunch recipe is as easy to make as it is delicious. Salmon brings a wealth of healthy nutrients to the table, whilst the Brussels sprout salad adds the necessary fibre and freshness. The secret to this recipe is to chop the sprouts as finely as possible. If you don’t have the time to cook for lunch, you should definitely try it for dinner.
FIBRE-RICH DINNER RECIPES
SPINACH & ARTICHOKE DIP PASTA
Who wouldn’t love a quick and delicious dinner ready to serve in less than half an hour and that’s fibre-rich? The original recipe is vegetarian, but nobody stops you from enriching it with crispy American-style bacon or salmon flakes. No matter how you make it, rest assured everyone around the table will love it.
STIR-FRY CHILLI BEEF WITH SWEET POTATO JACKETS
Every type of diet – including a fibre-rich one – needs a dinner recipe that sounds fancy. If you want to impress your family or guests, try this stir-fry chilli beef with sweet potato jackets. It tastes as good as it sounds yet it’s easy to make. Whilst it requires about an hour of cooking time, it only requires 15 minutes of hands-on work.
CHICKPEA & POTATO CURRY
For those nights when you fancy some Indian but don’t want to eat out or order in, try this chickpea and potato curry. A delicious choice for everyone, it is a sweet treat for vegans or you could add some chicken breast if you want to load it with more protein.
FIBRE-RICH DESSERTS
HIGH FIBRE BROWNIES
We don’t know about you, but to us, brownies are always a good choice for dessert. Easy to make and loved by everyone, they give you the perfect excuse to indulge in some decadent chocolaty goodness. This fibre-rich recipe is even more delicious than the original. Don’t take our word for granted – try it out.
BLUEBERRY-LEMON RICOTTA POUND CAKE
A tasty pound cake you can make in a bowl, it is rich in fibre and so good that everyone will love it. Not only is it an excellent dessert, but it also makes for a tasty breakfast or mid-afternoon snack.
STRAWBERRY & YOGHURT PARFAIT
Combining crunchy granola, fresh fruit and Greek yoghurt, this strawberry and yoghurt parfait is a wonderful choice for all those times when you want a light dessert – or a fresher one on a hot summer day. Pairing perfectly with a fizzy drink, it can satisfy your sweet tooth after a lunch or dinner.
With so many tasty recipes, all you have to do is pick your favourite and impress your beloved ones. So, what do you say? Which recipes you want to try? Looking for more healthy recipes? Check these ones out.