High Fiber Weight Loss Diet Plan – A list of healthy, affordable and delicious high fiber recipes, perfect to add to your diet for better health.
Everyone knows the importance of protein, carbohydrates etc. but still there seems to be a lack of understanding about fiber and how important it is to our diet. In fact, studies show that most of us don’t eat the recommended daily amount of fiber—so I thought I’d put together this list of healthy high-fiber foods and recipes.
High Fiber Weight Loss Diet Plan
I’ve also included a handy list of plant-based, high-fiber foods with their fiber content that’s easier than you think to reach your daily limit, once you know where to turn and, of course, A list of the health benefits of getting your fiber intake right
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Dietary fiber is an essential part of ensuring a healthy balanced lifestyle. It is a non-digestible carbohydrate found in food – of two types:
– Soluble fiber – This type of fiber dissolves in water and is essential for the health of good gut bacteria. Soluble fiber is found in raw oats, barley, nuts, seeds, lentils, beans and some fruits and vegetables.
– Soluble Fiber – Insoluble fiber unable to dissolve in water can be found in wheat bran, vegetables and whole grains.
Adequate fiber intake is essential for good health. Soluble fiber allows the bacteria in the gut to function properly and slows down digestion. Meanwhile, insoluble fiber is known to speed up digestion and maintain a healthy gut. Both can be beneficial for various health benefits
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Gut Health – Dietary fiber helps maintain a healthy gut because it allows the stool to add bulk, which helps it move more easily through the stomach and intestines during the digestive process.
Gut Health – In addition to supporting gut health, a high-fiber diet is also associated with increased gut health. Instead, it’s important for a number of reasons, as good gut health is linked to overall health, including brain function and your immune system, as well as good mental health.
Weight Loss/Weight Management – Dietary fiber can promote weight loss by reducing calorie intake. This is because foods rich in dietary fiber make a person feel fuller for longer, thereby avoiding snacking.
Blood Sugar – High fiber foods also have a low glycemic index which means they are able to reduce blood sugar spikes in diabetics.
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Detoxification – Soluble fiber, in particular, is an excellent natural detoxifier It removes toxins from your G.I tract absorbing harmful compounds before your body is able to absorb them.
Heart health — it has many benefits Whole grain fiber can improve health by lowering cholesterol levels, reducing inflammation and lowering blood pressure. Thus, it reduces the risk of certain diseases like type 2 diabetes, heart disease and stroke
Because there are two types of fiber, this may be something to consider if you have digestive issues. For example, some people may need to focus more on one type of food than others to avoid indigestion. If you know you have problems, it’s best to consult a dietitian/nutritionist to make sure you’re choosing the right high-fiber recipe.
If you want to check out another resource for health benefits, check out this article on Healthline
High Fiber Diet Benefits, Recipes And How To Follow
So now that we have all the basics covered, let’s talk about some of the best sources of fiber and then dive into high fiber recipes. These include healthy, light food and comfort food – something for everyone
Fruits, vegetables and whole grain foods in general are good sources of fiber to include in your high fiber recipes. Fruits like raspberries, pears and oranges contain high amounts of fiber
A cup of raspberries provides 8 grams and a pear provides 6 grams. An orange has 3 grams of fiber compared to other oranges and vegetables, but oranges (along with other citrus fruits) have a higher proportion of soluble or insoluble fiber. is
Other fruits that usually make it into a savory dish and are high in fiber are avocados and eggplant. Just one banana provides 14 grams of fiber, while one cup of avocado has 10 grams.
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One cup of green peas provides 7 grams of fiber and dark leafy greens (colorful greens, spinach, etc.) contain 2-4 grams per 100 gram serving. Sweet potatoes, carrots and many types of squash are also high in fiber
Beans and lemons are another food that packs fiber, with one cup of cooked lentils providing 16 grams and one cup of cooked chicken providing 12 grams of fiber.
Finally, nuts and seeds provide a good amount of fiber per serving. One cup of almonds has 17 grams of fiber, while 1 cup of sunflower seeds has 12 grams.
Below is a list of a variety of fiber-rich recipes that include something for everyone—from dips and healthy snacks to lunch and breakfast options and hearty comfort foods—hopefully, you’ll find a recipe or two that You will like
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These lentil and mushroom vegetarian meatballs are served in a simple tomato sauce and are dairy-free, gluten-free, healthy, and served with spaghetti, a sub, and a variety of dishes.
This quinoa chickpea salad is packed with versatile mixed vegetables, chickpeas, and avocado in a lemon-garlic dressing for a delicious and nutritious side salad packed with plant-based protein, fiber, and heart-healthy fats.
A Thai-Inspired, Mildly Spicy Pea Soup with Ginger and Lemongrass – This soup is fresh, light but a great winter warming option that is packed with flavor and nutrition.
A simple, fresh traditional Mexican authentic guacamole consists of just a few ingredients. Avocado, onion, salt and lime – with optional tomatoes, coriander and chilli.
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Including beetroot hummus, avocado hummus, yellow hummus, red pepper hummus, cabbage hummus, and purple sweet {otato hummus. This Rainbow Vegetable Platter is the perfect party treat (or healthy snack!) for everyone!
These delicious, healthy vegan sweet potato crust rainbow pizzas are the perfect way to get something in your day. With a rainbow of veggies and a delicious sweet potato pie, this pizza is sure to impress and encourage everyone to eat their veggies!
This delicious rainbow vegetarian bibimbap recipe is the perfect meal in one bowl! With a variety of flavors, textures and colors – there’s something for everyone and it’s great to put together!
Not only is this rainbow cucumber sushi 100% plant-based, but it can be prepared in less than 15 minutes and served with a delicious vegan avocado dip for a healthy, delicious low-carb lunch or snack.
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This healthy vegetable chena stew (chikka soup) is a warming comfort food during winters. Packed with a rainbow of veggies to keep your body healthy, this vegetarian stew is gluten-free, paleo, and delicious.
This simple vegetarian chili con carne recipe uses a combination of pantry staples and fresh vegetables for a delicious meat-free hearty vegetarian chili. It’s also perfect for meal prep and freezer-friendly
This lentil and rainbow chard soup is not only delicious and nutritious, but also a deliciously healthy, vegetarian soup.
Enjoy an incredibly healthy and delicious meal with these delicious lettuces. They are light and delicious to enjoy for lunch or dinner! Just a few ingredients and a super simple recipe!
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This delicious vegetarian stuffed butternut squash dish works as a perfect meat-free Christmas dinner (or for a vegetarian Thanksgiving)! It works great as a side or main – filled with a delicious rice, mushroom and cranberry stuffing to keep you full!
This traditional Fatih recipe (charbi) is super easy to make in about 10 minutes with just chickpeas, pita, protein (minus soy), yogurt and spices.
Top tips for the best authentic falafel recipe, crispy on the outside and tender in the middle – chicken, fresh herbs and spices with a simple step-by-step tutorial and four cooking methods: fried, pan-fried , baked, or air-fried falafel!
Italian Stuffed Zucchini Boat with Ground Beef (or a vegetarian option!) is a simple, hearty, delicious, high protein, low carb, gluten free, family friendly meal, ready in just 40 minutes!
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A super easy Japanese inspired donburi bowl recipe with BBQ pulled raw fruit. Nutritious and quick to make rice bowl with a variety of rainbow vegetables and protein – perfect for leftovers and lazy dinners.
This delicious Homemade Vegetarian ‘Mautabal’ Eggplant Dip is a simple 5-ingredient smoked eggplant dip, perfect to eat with roti and/or as a party platter.
Delicious vegetarian Middle Eastern tahini cauliflower wings served with pomegranate, parsley and toasted peanuts. Perfect as a side dish or snack
Delicious vegetarian miso-glazed eggplant that can be made in 30 minutes and is a delicious healthy lunch option served with a glass noodle salad.
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Enjoy carrot cake for breakfast with this healthy carrot cake overnight oats bowl.Fresh carrots, maple syrup, hot spices,