High-Fibre Recipes

Fibre is an important nutrient that supports the digestive system, helps look after gut health and helps you feel full for longer. A low fibre intake can contribute to constipation, sluggish bowels and difficulty managing weight. Adding fibre-rich foods to your meals is one way to support a healthier lifestyle.

So how are fibre-rich recipes made, and which foods are good sources of fibre? Here are tasty, healthy recipes that are high in fibre.

Possible benefits of fibre

• Supports gut health: it supports regular bowel movements and can help prevent constipation.
• Helps you feel full: it can fit into a weight management plan.
• Blood sugar: a diet rich in fibre may help keep blood sugar steadier after meals.
• Heart health: some types of fibre may help lower cholesterol, which can be part of an eating pattern that supports the heart.
• Gut bacteria: fibre feeds the beneficial bacteria in the gut.

Now let us look at some fibre-rich recipes.

1. Oat and chia seed breakfast bowl

Calories: 1 portion is approximately 250 kcal
Fibre: approximately 8 to 10 g

Ingredients:

• Half a cup (about 100 ml) rolled oats
• 1 tablespoon chia seeds
• 1 cup (about 200 ml) almond milk or yoghurt
• Half a banana (sliced)
• 1 dessert spoon honey or agave syrup
• 1 tablespoon walnuts or almonds
• Cinnamon (optional)

Method:

1. Put the oats and chia seeds in a bowl, add the milk and stir.
2. Leave in the fridge for at least 2 hours (ideally overnight).
3. Top with the banana slices, walnuts and honey and serve.

Tip: for even more fibre, add flaxseed or blueberries.

2. Quinoa and vegetable salad

Calories: 1 portion is approximately 320 kcal
Fibre: approximately 7 g

Ingredients:

• 1 cup cooked quinoa
• Half an avocado (cubed)
• Half a cup boiled chickpeas
• Half a cup chopped cucumber
• Half a cup chopped tomato
• 1 tablespoon olive oil
• 1 dessert spoon lemon juice
• Salt and black pepper

Method:

1. Put all the ingredients in a large bowl and mix well.
2. Add the lemon juice and olive oil and serve.

Tip: for extra protein and fibre, add boiled green lentils.

3. Baked chickpea and sweet potato bowl

Calories: 1 portion is approximately 350 kcal
Fibre: approximately 10 g

Ingredients:

• 1 cup boiled chickpeas
• 1 sweet potato (cubed)
• 1 tablespoon olive oil
• 1 teaspoon paprika
• 1 teaspoon cumin
• 1 teaspoon salt
• 1 tablespoon yoghurt (optional)

Method:

1. Preheat the oven to 200°C.
2. Toss the chickpeas and sweet potato with the olive oil and spices.
3. Bake for 20 to 25 minutes.
4. Serve with yoghurt on top.

Tip: serve with bulgur or brown rice for extra fibre.

4. Wholemeal vegetable wrap

Calories: 1 portion is approximately 280 kcal
Fibre: approximately 8 g

Ingredients:

• 1 wholemeal flatbread (lavaş)
• Half a cup boiled lentils
• Half a cup chopped red pepper
• Half an avocado
• 1 tablespoon yoghurt or hummus
• 1 teaspoon lemon juice
• Salt and black pepper

Method:

1. Spread the yoghurt or hummus on the flatbread.
2. Put all the ingredients inside and roll up.
3. Serve with a bowl of salad leaves.

Tip: for more fibre, swap the flatbread for a rye or buckwheat bread.

5. Flaxseed and banana smoothie

Calories: 1 portion is approximately 200 kcal
Fibre: approximately 6 to 7 g

Ingredients:

• 1 banana
• 1 cup almond milk
• 1 tablespoon flaxseed
• 1 tablespoon rolled oats
• 1 dessert spoon cinnamon

Method:

1. Blend all the ingredients.
2. Serve cold.

Tip: flaxseed is also a source of omega-3, so it is a nutritious addition to your day.

6. Lentil and vegetable soup

Calories: 1 portion is approximately 220 kcal
Fibre: approximately 9 to 10 g

Ingredients:

• 1 cup red lentils
• 1 carrot (grated)
• 1 onion (chopped)
• 1 clove garlic (crushed)
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1 teaspoon salt
• 4 cups water or vegetable stock

Method:

1. Heat the olive oil in a pan and sauté the onion and garlic.
2. Add the lentils, carrot and spices.
3. Add the water and simmer for 20 minutes.
4. Blend until smooth.

Tip: you can stir in oat bran for extra fibre.

Support your health with fibre-rich recipes

To support your digestive system and feel full for longer, include fibre-rich foods in your daily eating. Increase fibre gradually and drink enough water.

• Vegetables, pulses, wholegrains and nuts are good sources of fibre.
• Fibre-rich foods support gut health and may help keep blood sugar steadier.
• Including at least one source of fibre in each meal is a simple way to build a healthy eating pattern.

Try one of these recipes for a nourishing, filling meal. Calorie and fibre values are approximate.

This article is for general information only; please consult your doctor and dietitian about your own situation.