Try the olive store for a big collection of wholesome snacks and components from artisan producers.
20 high-fibre meals
1. Avocado
Avocados make salad dressings and ice lotions super-creamy, so use them in an modern approach in our avocado fusilli pasta. It’s an effective way of utilizing up overly ripe avocados, which give the pasta sauce a stunning silky texture.
2. Lentils
Put lentils to work in dishes similar to this healthful, nutritious lentil, squash and spinach soup with bulgur wheat and a kick of cumin.
3. Kidney beans
Chilli is a superb dish for packing kidney beans into your weight-reduction plan. This veggie butternut squash and quinoa model makes a fast and satisfying meal-in-one.
4. Oats
Get extra oats in your weight-reduction plan by beginning your day with our berry and nut butter porridge. It is also filled with fruit and nuts, making it a hearty and wholesome breakfast that is nice after a exercise.
5. Chickpeas
Chickpeas are an incredible accompaniment to meat. Try our seared pork loin with harissa chickpeas, a wholesome, low-calorie midweek dinner concept that’s lower than 500 energy per serving.
6. Chia seeds
Including chia seeds to your breakfast not solely bolsters its fibre ranges, but additionally provides additional texture. Attempt them in our bircher muesli. Bircher muesli is a Swiss invention, historically consisting of rolled oats, apple and milk, however we have used chia seeds, yogurt and a few additional fruit in our model.
7. Almonds
Get extra of those candy, nutty little treats into your weight-reduction plan with our almond, banana and berry kefir smoothie. Filled with loads of good micro organism, this fruity drink recipe makes an incredible on-the-go breakfast concept.
8. Candy potato
Pack extra of this versatile and filling veg into mealtimes with this candy potato and lentil curry. A vibrant, low-calorie and vegan dinner concept, it is made with coconut milk and loads of spices.
9. Broccoli
This nutrient-rich brassica is a superb supply of fibre. Put it to work in our recipe for broccoli and peanut soba noodles – it is very easy to make, and prepared in 20 minutes or much less. The contemporary greens are an incredible mixture with the noodles, whereas the roasted peanuts add a crunchy texture.
10. Raspberries
Raspberries have a considerable dose of fibre in them. Use them in our super-simple frozen berry smoothie recipe for a fast and simple breakfast concept. Frozen berries are so helpful to have within the freezer – excellent for fast puds or smoothies.
11. Pistachios
This pistachio and lime salmon is an effective way to get the little pale inexperienced seeds into your weight-reduction plan, and proves they are not only for candy dishes. Right here, pistachios are used with lime to make a zingy salsa.
12. Popcorn
Sure, actually: there are beneficiant quantities of fibre hiding in these ethereal, mild, popped kernels. They’re an imaginative element of this fast and simple popcorn ceviche, additionally starring plump king prawns and punchy chilli.
12. Pink rice
Wholegrains are in all probability one of many best-known sources of fibre, and crimson rice is a superb instance. Attempt it on this heat crimson rice, herb and salmon salad to spice up your fibre consumption.
13. Dates
Pack within the fibre whereas satisfying your candy tooth with dates. Attempt them in our date and cranberry power balls – energy snacks that are perfect for these mid-afternoon cravings.
14. Carrots
This root veg deserves some area on the desk due to its fibre content material. Make this Center Japanese-inspired roast carrot salad with herby carrot prime yogurt to have as a facet along with your predominant.
15. Barley
To get extra barley on board, maybe attempt utilizing it instead of risotto rice, or make this hearty barley, kale and pistachio salad, which is packed full of various flavours and textures, and serves as a base for a meal of meat or fish. It goes significantly nicely with tea-smoked salmon.
16. Apples
Rethink apples by incorporating them into savoury dishes at mealtimes. Do that spelt and apple salad with crispy nuts and seeds as an example, as a lightweight lunch or starter.
17. Peas
Peas could be recognized for his or her protein content material, however they’re additionally excessive in fibre. As an alternative of simply as a inexperienced facet, attempt them on this pea, spinach and crab risotto, maybe.
18. Bulgur wheat
This wholegrain is de facto wealthy in fibre – use it as a substitute for white rice to make this nutritious lamb and spinach pilaf one-pot.
19. Kiwi
These furry coated, fibre-rich fruits are nice in smoothies and desserts, however why not attempt one thing a little bit totally different, and whizz them as much as make these vibrant kiwi, avocado and lime lollies?
20. Rye bread
This darker bread has numerous fibre from its wholegrain. Make these smoked haddock and spinach rye toasts for a wholesome, fibre-rich snack or breakfast.
Tracey Raye is the well being editor for olive and BBC Good Meals. Tracey, MSc, is a registered nutritionist, holding a grasp’s diploma in Personalised Vitamin. She is keen about harnessing the facility of all issues well being and well-being – in a approach that enhances, reasonably than limits our lives. She covers our nourishing recipes and collections, oversees our well being technique and stays adrift of the most recent well being and way of life traits in an effort to convey you the instruments and inspiration it’s essential to discover what well being means for you.
