Many of my clean eating recipes are at the same time easy high fiber meals but not all. For your convenience I’ve put together my top 10 high fiber recipes for you.
You might be surprised to see that the presented fiber rich meals are all plant based dishes. Animal protein has zero fiber, a fact many people are not aware of.
Acts like a scrub brush in your body
But we really need to consider fiber as an absolute important nutrient. Some experts see it at the same macronutrient level as carbohydrates, protein and fat.
Fiber is just the sort of miraculous thing that is inherent in plant-based foods and acts like a scrub brush in your body:
- it keeps weight down by keeping your belly feeling full
- it slowly dispenses sugar through the body
- it fuels gut bacteria not only to replicate itself but to allow them
to produce good metabolic products.
- it pushes the bunk and toxic out of the body
High fiber in pulses
One thing many of my high fiber meals have in common is that they consist as the name suggests of foods high in fiber. Pulses as high fiber high protein foods are the perfect ingredient for a balanced clean eating meal.
Dan Büttner coined the term “Blue Zones”, which is also the name of his famous book. He found 5 areas in the world where people live the longest and happiest life on earth. One of the things he found that those people have in common is that they all eat a lot of pulses.
We should enjoy all varieties of every type we can. Not to forget that it lowers also our ecological foot print. E.g. beans instead of beef will give you fiber you will never find in beef.
High fiber meals: A staple around the world
Pulses also known as legumes have bean a staple around the world for most of human history. Whether you’re in the northern tier where they raise lentils, chickpeas and peas or whether you go south where they raise warm-season pulses, and black-eyed peas, there is a pulse that grows in every culture.
They are cheap, versatile, delicious, super high in protein, iron, anti-oxidants, have a low glycemic index and are gluten free. They lower the cholesterol in your blood and are due to their high fiber content good for digestion.
The following Top 10 high fiber meals are easy to prepare and will help nurturing your gut bacteria in a favorable way.
1. Cowboy Caviar
I’ll start with cowboy caviar that contains a maximum of fiber. It consists of 3 types of legumes: kidney beans, black eyed peas and chickpeas. Add to this the fiber rich corn and you’ll have a high fiber salad or salsa that is hard to top. For a high fiber lunch serve it with slices of whole grain bread, an additional source of healthy “ballast”. Grab the cowboy caviar recipe!
2. Jambalaya with quinoa
Quinoa is a pseudo-grain, which surpasses brown rice in the list of top fiber rich grains. Combined with white beans, kidney beans and chickpeas, some vegetables and seasonings you can create a protein rich high fiber meal in a snap. Click her for the jambalaya with quinoa.
3. Red lentil soup
This soup is in fact a family staple I make quite often on times when most of my vegetable subscription box is depleted. Many of the ingredients like potatoes, red lentils, onions and carrots I have sitting in my pantry anyway. Thanks to the red lentils the soup can be cooked within 30 minutes. Click here for the quick and easy lentil soup recipe.
4. Easy chickpea curry recipe
Spice-up your life with this lazy high fiber dinner idea. You just need a pan and 30 minutes. It makes a great soul food on stressful days you wish you could just order a pizza. Instead, pause, take a deep breath and start cooking. I recommend to serve it with some bulgur which itself is rich in fiber. You can grab the chickpea curry recipe here.
5. Red bean chickpea Parmesan soup
This filling vegetable soup is so yummy, you start to eat and you think you can’t get enough of it. But when you slow down as you should and try to eat mindfully (not my strength) you experience quite soon the filling power of red beans and chickpeas. Heads up: Parmesan is not vegetarian, just in case you want to serve this soup to vegetarian guests. Grab the red bean chickpea Parmesan soup recipe.
6. Quinoa bean salad
This juicy, fiber rich salad is perfect for your lunch box. You could even prepare it the night before and let it sit in your fridge. Do you have a mostly sedentary office job? Then it is even more important to stimulate your gut through fiber rich foods. Beans and quinoa in combination with the magic cabbage will improve your digestion naturally. Click here for the quinoa salad with cabbage and red beans.
7. Kidney bean burger
As mentioned, the said truth is that you won’t find any fiber in regular burgers. But here is the solution for all burger fans: These kidney bean burgers look like regular burger and yet they are plant based and perfect for adding fiber to your diet. We combine them most often with home made potato salad. So yummy! Grab the recipe for kidney bean burgers here.
8. Whole wheat bread with hummus
It’s time to remind you of my homemade whole wheat bread I’m still baking each Saturday. It contains quite a few fiber rich ingredients: whole wheat flour, flaxseeds, pumpkin seeds and sunflower seeds. You could combine it with any clean eating spread you like but to maximize your fiber intake I recommend to enjoy it with some hummus. I highly recommend to try out my simple whole wheat bread recipe.
9. Coconut rice with beans
For this high fiber meal brown rice is first cooked in coconut milk . In the meantime the veggies are sauteed in a pan and only at last the beans are added and combined with the sweet smelling coconut rice. What a taste experience! You might want to add some chia seeds to this dish to add some extra fiber. Click here for the coconut rice and beans recipe.
10. Parsnip soup
If you think you can’t tolerate pulses, my recommendation is to don’t give up too early on these super foods. Better it is to start slowly and test out which legumes work best for you. Step by step you’ll increase the good gut bacteria which will then help you to better tolerate legumes.
In the meanwhile here is a parsnip soup recipe for you – totally legume free. And yet with parsnips ranking number 2 on my Top 30 list of fiber rich vegetables you have a soup at hand you can enjoy without guilt. I recommend to serve it with some whole grain bread for an even better bio availability. Click here for the clean eating parsnip soup recipe.
Remember, the setpoint of information in the human body is actually in the gut. Some experts call the gut even your body’s second brain. Hopefully these inspirations for high fiber meals can help you treat your gut as it deserves.