What are very high fiber recipes ?

Very high fiber recipes contain 10 grams or more of fiber per serving. These meals often include a mix of legumes (like lentils or black beans), whole grains (like quinoa or bulgur), and fibrous vegetables (like kale or broccoli). For example, a lentil stew with barley and roasted carrots can easily provide 15–20 grams of fiber in one dish.

What are foods highest in fiber?

Foods naturally highest in fiber include legumes (lentils, black beans, chickpeas), seeds (chia, flax), whole grains (oats, barley, bulgur), nuts, and vegetables like artichokes, broccoli, and sweet potatoes. Fruits like raspberries, pears, and apples (with skin) are also excellent sources.

How to get 40g of fiber per day?

To reach 40g of fiber per day, focus on adding fiber at every meal. For breakfast, try oats with chia seeds. At lunch, include a chickpea salad or lentil soup. Dinner can feature high fiber recipes grains and vegetables. Snack on roasted nuts or fruit with skin. Small daily habits like choosing whole grains and adding beans to meals make this goal achievable.

What are high fiber recipes for constipation?

Meals for relieving constipation should focus on soluble and insoluble fiber from whole foods. A warm bowl of oatmeal with chia and berries , a hearty vegetable bean soup , or a large salad with legumes and seeds are excellent choices. Also, remember to drink plenty of water fiber needs fluid to do its job effectively.

High Fiber Recipes – 17 Amazing Meals That Actually Taste Good

Name: High Fiber Lentil Stew
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 1 cup dried brown lentils; 1 onion, chopped; 2 carrots, sliced; 2 celery stalks, diced; 2 garlic cloves, minced; 1 tbsp tomato paste; 1 tsp cumin; 1/2 tsp smoked paprika; 4 cups vegetable broth; Salt and pepper to taste; 1 tbsp olive oil; Fresh parsley for garnish

Description

A hearty high fiber lentil stew made with simple, whole ingredients. Rich in flavor, gut-friendly, and ready in under 40 minutes.

Ingredients

Scale

1 cup dried brown lentils

1 onion, chopped

2 carrots, sliced

2 celery stalks, diced

2 garlic cloves, minced

1 tbsp tomato paste

1 tsp cumin

1/2 tsp smoked paprika

4 cups vegetable broth

Salt and pepper to taste

1 tbsp olive oil

Fresh parsley for garnish

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Instructions

1. Heat olive oil in a pot and sauté onion, garlic, carrots, and celery for 5 minutes.

2. Add tomato paste, cumin, and paprika; stir well.

3. Pour in broth and add lentils. Bring to boil.

4. Reduce heat and simmer for 25–30 minutes until lentils are tender.

5. Season with salt and pepper, garnish with parsley, and serve warm.

Notes

Can be stored in the fridge for up to 4 days.

Great for meal prep and freezer friendly.

Serve with whole grain bread or a side salad.

Prep Time: 10 minutes
Cook Time: 30 minutes
Category: Main Dishes
Method: Stovetop
Cuisine: Mediterranean

Nutrition

Serving Size: 1 bowl
Calories: 320
Sugar: 6g
Sodium: 480mg
Fat: 9g
Saturated Fat: 1g
Unsaturated Fat: 7g
Trans Fat: 0g
Carbohydrates: 45g
Fiber: 15g
Protein: 14g
Cholesterol: 0mg