High-Fiber Recipes – Fiber is a reliable carbohydrate for those who want to lose weight, control their cravings, and control their blood sugar levels. Recent studies have shown that increasing your fiber intake (and without making other dietary changes) can help you lose weight and lower your blood pressure. And there is growing evidence that eating more fiber can lower your risk of developing type 2 diabetes. Despite the known benefits. However, it may still be below the recommended 25-35 grams (g) per day. The good news is that it is easy to increase your fiber intake. Just add more delicious whole foods to your favorite meal. From a speedy and simple breakfast to a scrumptious supper, here are some fiber-pressed plans to kick you off.
Top 11 High-Fiber Recipes for Weight Loss:
1. Guacamole, Black Beans, Grilled Chicken Burrito:
Burritos can be a calorie bomb, however simply because of the additional fat and void calories your number one Mexican joints add. This recipe from Recipe Rehab chef Vikki makes it easy to cook burritos throughout the Family (you don’t have to hand-roll each one!). Plus, these burritos contain 11g of fiber per serving.
2. Broccoli Labe, Navy Beans, Fontina Pasta:
Having pasta on your menu is a great way to increase your fiber count. In this recipe, whole wheat pasta and cannellini beans are an Italian-style comfort food dish with a whopping 13g of fiber per serving.
3. Cauliflower with Gruyere Sauce:
Do you long for cheap things? Using creamy cauliflower instead of starchy carbohydrates like potatoes and macaroni provides a low-calorie base and retains all the goodness of cheese. Additionally, vegetable side dishes contain 5g of fiber per serving.
4. Lemon-loving Asparagus:
Toss olive oil, oregano, and lemon wedges into a rustic asparagus spear and grill to create a simple and delicious side, livening up the lean protein. This recipe adds 4g of fiber to your diet with just a few extra calories in just 5 minutes of prep time.
5. Amazonian Bean Soup with Winter Squash and Vegetables:
Packed with hearty veggies, flavorful garlic, and concentrated beans, this hot meal is clocked at 10g of fiber per bowl. The pumpkin is cooked with just a little butter to create a creamy caramelized texture that will satisfy your taste buds.
6. Dried Tomato and Chicken Orzo:
Another hearty Italian dish to add to your dinner rotation. Enjoy a meal that provides 10g of fiber, topped with homemade sun-dried tomato sauce, sliced chicken breast, and artichoke hearts in whole grain orzo.
7. Raspberry, Avocado, and Mango Salad:
This colorful salad instantly brightens up your office lunch break. A delicious combination of crunchy hazelnuts, sweet raspberries, and creamy avocado is packed in 7g of fiber.
8. Raspberry Almond Overnight Oatmeal:
Overnight oatmeal is an easy way to ensure you have a full and healthy breakfast, taking just 5 minutes of prep time the night before! In this version, the oatmeal sits overnight in a combination of spicy Greek yogurt, milk, and chia seeds to form a rich, creamy base of raspberries and chopped almonds. A portable diet starts the day with 13 g of fiber.
9. Grill of Artichokes:
Another very simple side dish, these artichokes can be cooked off the stove or grill during the warmer months. Simply sprinkle with olive oil, lemon, salt, and pepper to turn the veggies into a soft, slightly charred dish with 9g of fiber.
10. Lentil and Almond Burgers:
Add this fiber pack recipe to the Meatless Monday menu. The combination of lentils, carrots and almonds creates a tasty burger with a tough texture that supports whole wheat bread. With 7g of dietary fiber and 11g of protein, no one asks, « Where’s the meat? »
11. Stew of Pumpkin, Chickpeas, and Red Lentils:
Did it take you 5 more minutes in the morning? Then you have time to throw together this delicious stew packed with 11g of fiber. Stews are a great way to pack large amounts of flavorful ingredients into one plate with minimal prep time. This recipe combines chickpeas, pumpkin, lentils, peanuts, and spicy ginger to create an unexpected, hearty weekday meal that can be eaten on its own or on top of brown rice.