When it comes to healthy eating, most people have always stuck to one thing: protein. But one important nutrient is often overlooked: fiber. In fact, only 5% of Americans meet their recommended daily intake. That’s why we’ve put together a collection of top recipes to help you increase your income easily while adding variety and flavor to your meals.
Women should aim for 25 grams of fiber per day, and men need 38 grams. Eating more fiber supports digestive health and can reduce the risk of heart disease, high cholesterol, obesity, diabetes, and certain types of cancer. To help us understand how we can fill the fiber gap, we spoke with Hourstman of Edie, a certified integrative health coach. Continue reading for 11 top recipes and practical tips to start cooking in the evening.
Edie horstman
Edie is the founder of the nutritional cleansing business, wellness with Edie. In her back and forth, she looks at women’s health, including fertility, hormone balance, and postpartum life.
The amount of food high in fiber
According to Horstman, Dietitian Fiber is important for several reasons. As it moves through the digestive system, fiber helps to move toxins, cells lining the intestines, and supports the immune system. It plays an important role in keeping you feeling full and satisfied.
“Of all the major nutrients, fiber is often overlooked,” explains Horstman. “On average, American adults eat only 10-10 grams per day, while our ancestors ate 100 grams. With the rise of processed foods, and our combined bankruptcy, fiber intake has taken a critical seat.”
So what should we eat instead? Horstman notes that most people do not realize that fiber is actually a type of carbohydrate, but unlike others, it is not easily digested or digested. “The best sources of fiber are vegetables, legumes, seeds, and whole grains,” she said. “Some of my favorites are artichokes, black beans, avocados, chia seeds, and flaxseed.”
Many health benefits of fiber
You may already know that fiber supports healthy digestion and prevents constipation, but Horstman reminds us that it also plays an important role in managing blood sugar. He says: “Maintaining blood sugar is important for both short-term and long-term health,” he said. “Eating foods rich in fiber helps us stay full longer, supporting strong energy and endurance.” And if that’s not enough thought to load up on fiber, Horstman adds that it’s linked to a lower risk of chronic disease — including heart disease, diabetes, and colon cancer. As he puts it, “fiber is small but powerful.”
Top 10 superfoods to add to your diet
- Avocado
- Raspberries
- Artichoke
- Brussels sprouts
- Lentils
- Pages
- Oshi
- Popcorn
- CHIA seeds
- Dark chocolate
11 High-quality cooking with 5 + grams of fiber per serving
Now that you know what fiber does and why it’s important to our health, scroll through for 11 great recipes to start adding more to your diet, stat!
Creamy pumpkin overnight oats
Creamy, comforting, and just sweet enough, these pumpkin overnight oats combine rolled oats, chia seeds, and pumpkin seeds for an inspired breakfast that packs in about 10-16 grams of fiber per serving of fiber.
Brussels Sprout Salad with Lemon Vinaigrette
Fiber aside – I’m obsessed with this salad. It’s like no other: Crisp Brussels sprouts tossed with bright citrus and crunchy nuts make for a hearty, nutritious meal. With 4-6 grams of fiber per serving, it’s an easy and delicious way to increase your daily intake.
Salmon salad with citrus and avocado
This functional salad includes roasted salmon with creamy avocado, peppery arugula, and citrus fruits, and to die for – a zesty orange-ginger dressing. With about 6-7 grams of fiber per serving of avocado, arugula, and citrus, it’s a refreshing, nutrient-dense meal that’s ready in less than 30 minutes.
Grapefruit and avocado salad with golden beet, feta, & crispy chickpeas
Light grapefruits with creamy avocado and fresh greens in this simple but complex salad, which provides about 6-7 grams of fiber and a burst of sunny flavor.
Raspberry Chia yogurt pudding
This delicious, creamy, sweet dessert sounds like a dessert but it’s as nutritious as breakfast. Thanks to the raspberries and chia seeds, you’ll get about 8-10 grams of fiber in every tablespoon.
Raspberry Cocoa Energy
When you need a high-fiber recipe that’s perfect for grab-and-go times, rolled oats, nut butter, and seeds come together in these delicious fiber bites while serving up about 5-7 grams of fiber.
Sunday night avocado toast
A classic weekend made with a well-formed avocado with a dip in whole grain bread (with your favorite toppings) provides 6-8 grams of fiber for a light, satisfying meal.
Green carrot salad with dates, walnuts, and aleppo
Sweet dates and earthy walnuts elevate blended carrots into a colorful, satisfying drink that provides 6-8 grams of fiber and a refreshing crunch.
Artichoke and Pea Crostini
A whole Crostini topped with seasonal veggies strikes the perfect balance between indulgence and convenience, providing around 4-6 grams of fiber by serving.
Banana-Cashew Baked Oatmeal
Baked Oatmeal is the perfect way to start your day, providing a generous amount of fiber. Warming, comforting, and a little light, this hand-baked oatmeal combines oats, bananas, and cashews for a high-fiber breakfast, keeping you full until noon.
Coconut curry red lentil soup
This ice cream, delicious lentil soup brings the last experience with comfort in-sawl-rich in taste and providing about 12-16 grams of fiber by serving and sound vegetables.