10 High Fiber Recipes for Digestion

Chia Seed Pudding with Berries is a delightful, easy-to-make breakfast that is both nutritious and satisfying. Packed with fiber and antioxidants, this dish supports digestion while providing a refreshing start to your day.

• 1/4 cup chia seeds
• 1 cup almond milk (or milk of choice)
• 1 tablespoon maple syrup or honey
• 1/2 teaspoon vanilla extract
• 1/2 cup mixed berries (blueberries, raspberries, strawberries)
• Optional: nuts or seeds for topping

1. In a bowl, combine the chia seeds, almond milk, maple syrup, and vanilla extract. Stir well to mix all ingredients thoroughly.
2. Cover and refrigerate the mixture for at least 4 hours or overnight, allowing the chia seeds to absorb the liquid and thicken into a pudding-like consistency.
3. Once set, stir the pudding to ensure even texture and divide it into serving bowls.
4. Top each serving with the fresh mixed berries and optional nuts or seeds for added crunch.

This chia seed pudding is not only high in fiber but also rich in omega-3 fatty acids, which are essential for heart health. Containing approximately 200 calories per serving, it offers a balanced source of energy with around 5 grams of protein and 10 grams of fiber.

For an extra twist, consider adding a sprinkle of cinnamon or cacao nibs to enhance flavor and nutritional value. Alternatively, vary the toppings with seasonal fruits or a dollop of Greek yogurt for added creaminess and protein.

Start your day with a bowl of Whole Grain Oatmeal with Flaxseeds, a delicious and heart-healthy breakfast option. Packed with fiber, omega-3 fatty acids, and essential nutrients, this meal will give you the energy boost you need to tackle your morning.

• 1 cup of rolled oats
• 2 cups of water or milk of choice
• 1 tablespoon of ground flaxseeds
• 1 teaspoon of cinnamon
• 1 tablespoon of honey or maple syrup
• 1/4 cup of fresh berries
• Pinch of salt

1. In a medium saucepan, bring the water or milk to a boil over medium heat.
2. Add the oats and a pinch of salt, then reduce the heat to low.
3. Cook the oats for about 5 minutes, stirring occasionally until they reach your desired consistency.
4. Stir in the ground flaxseeds and cinnamon, then remove from heat.
5. Sweeten with honey or maple syrup and top with fresh berries before serving.

This oatmeal dish is a nutrient powerhouse, offering approximately 300 calories per serving, with 8 grams of protein and 10 grams of fiber. The inclusion of flaxseeds provides an excellent source of omega-3s, which are known for their heart health benefits.

For a delightful twist, consider adding a dollop of almond butter or a sprinkle of chopped nuts for extra crunch and flavor. You can also swap the berries for sliced bananas or diced apples to customize your bowl to your taste preferences.

Quinoa and Black Bean Salad is a delightful, protein-rich dish perfect for a nourishing midday meal. This salad not only satisfies your taste buds but also contributes to your daily fiber intake, supporting digestive health effectively.

• 1 cup quinoa, rinsed
• 2 cups water
• 1 can (15 oz) black beans, drained and rinsed
• 1 red bell pepper, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, finely chopped
• 1 avocado, diced
• 1/4 cup cilantro, chopped
• 3 tablespoons olive oil
• Juice of 1 lime
• Salt and pepper to taste

1. In a medium saucepan, combine quinoa and water and bring to a boil over medium heat. Reduce heat to low, cover, and simmer for 15 minutes or until the quinoa is fluffy and the water is absorbed.
2. While the quinoa cooks, prepare the vegetables: dice the bell pepper, halve the cherry tomatoes, and chop the red onion and cilantro.
3. In a large bowl, combine the cooked quinoa, black beans, bell pepper, cherry tomatoes, red onion, and avocado.
4. In a small bowl, whisk together the olive oil, lime juice, salt, and pepper. Pour the dressing over the salad and toss gently to combine.
5. Garnish with chopped cilantro. Serve immediately or chill for later enjoyment.

This vibrant salad is packed with approximately 12 grams of protein and 8 grams of fiber per serving, making it a complete and balanced meal. The combination of quinoa and black beans ensures you’re getting a variety of essential amino acids, supporting muscle health and energy levels.

Serve this salad as a main dish or alongside grilled chicken or fish for added protein. Feel free to experiment by adding roasted corn, diced mango, or even a sprinkle of feta cheese for a unique twist on flavors.

This Lentil and Spinach Soup is a comforting dish that’s perfect for boosting your iron intake while satisfying your taste buds. Packed with fiber and essential nutrients, this soup will keep you feeling full and energized throughout the day.

• 1 cup dried lentils, rinsed
• 6 cups vegetable broth
• 1 tablespoon olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 2 carrots, sliced
• 1 teaspoon cumin
• 1/2 teaspoon turmeric
• Salt and pepper to taste
• 4 cups fresh spinach
• Juice of 1 lemon

1. In a large pot, heat olive oil over medium heat and sauté the onion until translucent, about 5 minutes.
2. Add minced garlic, carrots, cumin, and turmeric, stirring for another 2 minutes until fragrant.
3. Pour in the vegetable broth and add the lentils, bringing the mixture to a boil.
4. Reduce the heat, cover, and simmer for 25-30 minutes or until the lentils are tender.
5. Stir in the spinach and lemon juice, cooking for an additional 5 minutes until the spinach wilts.
6. Season with salt and pepper to taste before serving hot.

This soup is not only delicious but also rich in iron and protein, thanks to the lentils and spinach. Each serving provides a healthy dose of fiber, aiding in digestion while maintaining low calories.

Serve this soup with a slice of whole-grain bread for a complete meal, or sprinkle some feta cheese on top for added flavor. For a different twist, consider adding chopped tomatoes or red pepper flakes for a bit of heat and additional nutrients.

Transform your lunch routine with a vibrant Chickpea and Avocado Wrap that’s as delicious as it is gut-friendly. Packed with fiber and healthy fats, this quick and easy meal supports digestive health while keeping you satisfied and energized throughout the day.

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 ripe avocado, peeled and pitted
• 1 tablespoon lemon juice
• 1 teaspoon ground cumin
• Salt and pepper to taste
• 2 whole grain wraps
• 1 cup mixed greens (such as spinach and arugula)
• 1/2 cup shredded carrots
• 1/4 cup red onion, thinly sliced

1. In a medium bowl, mash the chickpeas and avocado together using a fork or potato masher until mostly smooth.
2. Add the lemon juice, cumin, salt, and pepper, and mix well to combine the flavors.
3. Lay the whole grain wraps flat and evenly distribute the chickpea-avocado mixture in the center of each wrap.
4. Top with mixed greens, shredded carrots, and red onion, then roll up the wraps tightly.
5. Cut each wrap in half and serve immediately, or wrap in foil or parchment paper for an on-the-go meal.

This wrap is a powerhouse of nutrients, offering approximately 380 calories per serving and 12 grams of protein. With over 10 grams of dietary fiber per wrap, it promotes healthy digestion and keeps you feeling full longer.

For a delightful twist, try adding a sprinkle of feta cheese or a dash of hot sauce for extra flavor. Serve with a side of fresh fruit or a small salad to round out your meal, making it both satisfying and nutritious.

Looking for a delicious and healthy side dish? Roasted Brussels Sprouts and Sweet Potatoes offer a delightful combination of flavors and are packed with antioxidants that support overall health.

• 2 cups Brussels sprouts, halved
• 2 cups sweet potatoes, peeled and cubed
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1/2 teaspoon smoked paprika
• Salt and pepper to taste
• 1 tablespoon balsamic vinegar (optional)

1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. In a large bowl, combine the Brussels sprouts and sweet potatoes with olive oil, garlic powder, smoked paprika, salt, and pepper.
3. Spread the vegetables in a single layer on the prepared baking sheet and roast for 25-30 minutes, turning halfway through, until they are golden and tender.
4. If desired, drizzle the roasted vegetables with balsamic vinegar before serving for an added depth of flavor.

This dish is rich in fiber, vitamins, and minerals, making it an excellent choice for a nutrient-dense meal. Brussels sprouts provide vitamin K and C, while sweet potatoes are high in beta-carotene, supporting eye health and immune function.

Serve this antioxidant-rich side with your favorite protein for a complete meal. For a variation, add a sprinkle of toasted nuts or seeds for extra crunch and flavor.

Whole Wheat Pasta Primavera is a delightful dish that brings together a vibrant medley of vegetables, offering a hearty dose of fiber and nutrients. This recipe is not only easy to prepare but also serves as a perfect way to enjoy a balanced meal packed with flavor and health benefits.

• 8 oz whole wheat pasta
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 red bell pepper, sliced
• 1 zucchini, sliced
• 1 cup cherry tomatoes, halved
• 1 cup broccoli florets
• 1 teaspoon dried Italian herbs
• Salt and pepper to taste
• 1/4 cup grated Parmesan cheese (optional)

1. Cook the whole wheat pasta according to package instructions until al dente, then drain and set aside. This should take approximately 8-10 minutes.
2. In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant.
3. Add the red bell pepper, zucchini, cherry tomatoes, and broccoli to the skillet. Sauté the vegetables for 5-7 minutes until they are tender-crisp.
4. Sprinkle the vegetables with dried Italian herbs, salt, and pepper. Stir well to combine the flavors.
5. Add the cooked pasta to the skillet and toss everything together until the pasta is well coated with the vegetables. Cook for another 2 minutes, then remove from heat.
6. Serve the pasta primavera warm, optionally garnished with grated Parmesan cheese for an extra touch of flavor.

This vegetable-loaded pasta dish is not only low in calories but also rich in dietary fiber, which aids in digestion. The combination of colorful vegetables provides a wide array of vitamins and minerals, helping to boost your immune system and overall health.

For a delightful twist, consider adding some grilled chicken or shrimp to boost the protein content. You can also switch up the vegetables based on seasonality or personal preference, such as adding asparagus or spinach for additional nutrients. Enjoy this meal as a standalone dinner or pair it with a simple green salad to elevate your dining experience.

Grilled Tofu with Broccoli and Brown Rice is a delightful dish that combines flavors and nutrition in perfect harmony. This balanced plant-based meal is rich in fiber, offering a wholesome option for those looking to improve digestion while enjoying a delicious dinner.

• 14 oz firm tofu, drained and pressed
• 2 cups broccoli florets
• 1 cup uncooked brown rice
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 clove garlic, minced
• Salt and pepper to taste

1. Begin by cooking the brown rice according to package instructions, which usually takes about 20 minutes.
2. While the rice cooks, slice the tofu into 1-inch cubes and marinate it in a mixture of soy sauce, olive oil, lemon juice, and minced garlic for 10 minutes.
3. Heat a grill pan over medium heat and grill the tofu cubes until they are golden brown on all sides, about 8 minutes.
4. Steam the broccoli florets for 5 minutes until they are tender-crisp, or microwave them in a bowl with a splash of water for 3 minutes.
5. Once the rice is cooked, fluff it with a fork and season with salt and pepper.
6. Serve the grilled tofu over a bed of brown rice, topped with broccoli, and enjoy your meal immediately.

This dish is packed with essential nutrients such as protein from the tofu and fiber from the brown rice and broccoli. Together, these ingredients support healthy digestion and provide sustained energy throughout the day.

For a burst of flavor, consider adding a sprinkle of sesame seeds or fresh herbs like cilantro. You can also vary the vegetables by integrating red bell peppers or snap peas for added color and nutrients, making this dish both versatile and vibrant.

Boost your day with a refreshing Berry and Kale Smoothie, a detoxifying snack that’s both delicious and nourishing. This vibrant blend helps support digestion and provides a quick energy boost, making it perfect for health-conscious individuals seeking a convenient nutrient fix.

• 1 cup fresh kale, washed and chopped
• 1/2 cup frozen mixed berries (such as blueberries, strawberries, and raspberries)
• 1 small banana, peeled
• 1 tablespoon chia seeds
• 1 cup unsweetened almond milk
• 1 tablespoon fresh lemon juice
• 1/2 teaspoon fresh ginger, grated
• 1 teaspoon honey or maple syrup (optional)

1. Start by adding the almond milk to your blender, followed by the kale and frozen berries.
2. Add the banana, chia seeds, lemon juice, and grated ginger to the blender.
3. Blend on high speed until the mixture is smooth and creamy, stopping to scrape down the sides if necessary.
4. Taste and add honey or maple syrup if desired for additional sweetness, then blend again briefly.
5. Pour into a glass and enjoy immediately for the best freshness and nutritional benefits.

This smoothie is packed with fiber, antioxidants, and essential vitamins, supporting overall health and digestive function. With approximately 150 calories per serving, it offers a low-calorie yet satisfying option for a mid-morning or afternoon snack.

For a delightful variation, consider adding a tablespoon of almond butter for extra creaminess and protein. Alternatively, switch up the flavor profile by using coconut water instead of almond milk for a tropical twist.

Indulge in the comforting flavors of our Apple and Walnut Crisp with Oats, a wholesome dessert that’s as nutritious as it is delicious. This fiber-rich treat combines the warmth of baked apples with the crunchy goodness of walnuts and oats, making it a perfect end to any meal.

• 4 medium-sized apples, peeled, cored, and sliced
• 1 cup rolled oats
• 1/2 cup chopped walnuts
• 1/3 cup whole wheat flour
• 1/3 cup maple syrup
• 1/4 cup coconut oil, melted
• 1 teaspoon ground cinnamon
• 1/2 teaspoon vanilla extract
• 1/4 teaspoon salt

1. Preheat your oven to 350°F (175°C) and lightly grease an 8×8 inch baking dish.
2. In a large bowl, combine apple slices with ground cinnamon and vanilla extract, ensuring even coating.
3. Transfer the apples to the prepared baking dish, spreading them out in an even layer.
4. In another bowl, mix rolled oats, chopped walnuts, whole wheat flour, salt, melted coconut oil, and maple syrup until crumbly.
5. Sprinkle the oat mixture evenly over the apples, pressing down gently to form a topping.
6. Bake for 35-40 minutes or until the top is golden brown and the apples are tender.
7. Allow the crisp to cool slightly before serving, letting the flavors meld together.

This dessert is not only satisfying but also boosts your fiber intake, aiding digestion and promoting heart health. With approximately 250 calories per serving, it provides a balanced mix of healthy fats, protein, and carbohydrates.

For a delightful twist, serve this crisp warm with a dollop of Greek yogurt or a scoop of vanilla ice cream. Feel free to experiment with different nuts or add a handful of raisins for extra sweetness and texture.