You’ve probably heard it before – and most likely from your grandparents – eat more fibre! Well, grandma and grandpa were certainly onto something. While many of us may assume that fibre is only good for “keeping you regular,” the truth goes much deeper than that. Increasing the amount of fibre in your diet has a slew of fabulous health benefits, some of which include losing weight, lowering your risk of heart disease, and lowering your risk of diabetes. So if you want to reap these benefits, check out these 13 delicious recipes that feature high-fibre ingredients. You’ll be pleasantly surprised just how easily you can sneak some extra fibre into your day!
Clams by the beach, anyone? This Shaoxing-style dish has summer written all over it. But although the clams may seem like the star of the show, it’s the fibre-rich and exploding-with-flavour sesame and ginger black bean sauce that gives this dish its real punch. A brilliant way to sneak in some extra fibre and add some spice to your summer cooking!
Black Beans – 17.9g of fibre
Lentils may not be everyone’s favourite way to get more fibre into their diet, but this hearty dish may make you think differently. Not only are the lentils topped with a delicious halibut poached in savoury ham hock stock (yum), but the lentils themselves are also seasoned with the ham hock stock and fried with shredded ham hock meat. Let’s just say if you’re a bit of a carnivore, you’ll thoroughly enjoy this.
Lentils – 15.6g of fibre
Seafood and saffron…need we say more? This paella-inspired seafood stew may take a little extra time in the kitchen, but it’ll be completely worth it. With a killer blend of classic Spanish flavours, you won’t even realize that you’re also reaping all the benefits from the fibre-rich almonds in the Romesco sauce. A sneaky stew if there ever was one.
Almonds – 14.4g of fibre
If there’s one cuisine that’s known for making use of fibre-rich beans, it’s Mexican. But if you or someone at your table isn’t crazy for the texture of whole beans (yes, these people do exist), this recipe will be your saving grace. Because refried beans are mashed, they act as more of a “sauce” than an actual bean, making these enchiladas perfect for all the fussy bean-eaters out there.
Refried Beans – 11.4g of fibre
Originating in the South of France, cassoulet is a slow-cooked casserole traditionally made with duck, pork, and white beans. But this version puts a twist on the classic dish, replacing the duck and pork with scallops and bacon. With a surf-n-turf combo this good, you won’t even notice you’re getting your daily intake of fibre from the white beans at the exact same time!
White Beans – 11.3g of fibre
Tacos are never a hard sell. Top them off with some oh-so trendy avocado slices and we’re sure that no one will be complaining about this fibre-dense meal. Avocados are a fantastic and versatile way to pack some extra fibre in your diet. Although this recipe uses sliced avocados, you can easily swap them for some homemade guacamole and get the exact same tasty health benefits.
Avocados – 10g of fibre
Can’t decide between having a falafel or having a waffle? Well, there’s a simple answer – combine the two! These “fa-waffles” are as tasty as they are genius. And although you’d never guess it, they’re also packed with fibre from the chickpeas (used for the “falafel” part of the recipe) as well as the chickpea flour (used for the “waffle” part). Double whammy!
Chickpeas – 7g of fibre
Chickpea Flour – 9.9g of fibre
Meat may be great, but it doesn’t have nearly as much fibre as good old nuts do. So for next Meatless Monday, why not give your family a fibre-boost with this pecan “no-meatloaf”? If you’re worried that the carnivores at your table won’t be keen on it, don’t worry – the brilliant blend of herbs and spices gives this veggie dish that classic meatloaf flavour everyone loves.
Pecans – 9.5g of fibre
Burger lovers rejoice – there’s a simple (and genuinely tasty) way to pack more fibre into your favourite meal. Instead of using ground beef, it’s time to turn to ground beans! The mashed lima beans in this burger are loaded with fibre, but still have a subtle enough flavour not to overwhelm you. Plus, adding cheese into any burger patty makes it instantly delicious.
Lima Beans – 9g of fibre
Tossing walnuts onto your leafy greens is an easy way to add some fibre into all your salads. But although you can throw walnuts on any old salad, this one uses them particularly well. Combined with the fried goat cheese, dried cranberries, peppery arugula, and honey-Dijon vinaigrette, the sweetness and nuttiness of the walnuts stands out beautifully in this surprisingly hearty dish.
Walnuts – 8.5g of fibre
If there’s one recipe that wins at being packed with fibre and stunningly beautiful at the same time, this one certainly takes the cake. The roasted artichokes used in these stuffed portobello mushrooms make this fancy appetizer a great way to impress your guests while also giving them a nice little fibre boost that most of them could probably use!
Artichokes – 8.1g of fibre
Quick, simple, and delicious – what’s not to love about a big pot of Chinese fried rice? But if you’re still using white rice in your recipe, you’re missing out on all the extra fibre that brown rice has to offer. Swap the white rice for brown rice and you’ll have just as tasty of a dish that you can feel much better about.
Brown Rice – 6.5g of fibre
Fact #1: Everyone loves grilled cheese. Fact #2: Not everyone loves Brussels Sprouts. But Brussels Sprouts are a great way to up the fibre in your diet. So what’s the solution? This super sneaky and super scrumptious Brussels Sprout grilled cheese. Trust us, the melted cheese and mustard drizzle will keep everyone’s minds totally off the (shhh) Brussels Sprouts!
Brussels Sprouts – 6.4g of fibre