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High Fiber Diet Recipes

Rutuja Jathar Feb 14, 2020
A high fiber diet is an excellent way to keep your medical report card clean as well as staying "fat-free" and healthy.
A high fiber diet plan is very useful for any person in order to stay healthy and active. A minimum 25 grams of fiber rich foods must be consumed in a day for those who want to get rid of the XXL clothes and food cravings even after having a full meal. High fiber diet foods actually make your stomach feel full and that lowers the need of having 'something to eat' every now and then. Most of us are not even aware about what is fiber, as they are hardly counted in the list of a balanced diet. Today most nutritionists advise a high fiber diet for a healthy and trouble-free diet plan.

High Fiber Diet Ideas

Vegetables, nuts, and high fiber fruits must be a part of your daily diet to make it a high fiber diet for weight loss. The main benefit of high fiber food is to activate the metabolism of the body by keeping the dietary track more active.
Hence, a high fiber diet is a must to avoid certain diseases, like high blood pressure, diabetes, irritable bowel syndrome, constipation, and hemorrhoids. This diet also reduces the blood cholesterol level. One must try to include high fiber food as much as possible in the daily diet.
There are some simple things to follow that can surely help you enhance the amount of fiber in your meal and as a result, your health.
Grains
Whole grains breads, pita breads, muffins, bagels, rye bread, whole wheat crackers, bran cereals, wheat germ, brown rice and whole wheat pasta, oatmeal, and grits.

Vegetables
Almost all vegetables, especially bean sprouts, asparagus, broccoli, cabbage, cauliflower, celery, green beans, onions, peas, spinach, kidney beans, pinto beans, lentils, potatoes with skin, zucchini, and tomatoes.
Fruits
All fruits like apple, pear, berries, grapes, mangoes, peach, orange, figs, raisins, dates, prunes, and nectarines. Nuts like peanuts, almonds, cashews, walnuts, sesame etc.

Meat
All meat items from poultry, meats, eggs, and fish. The basic rule is to take all the fiber-rich food items in a moderate amount.

High Fiber Diet Menus

This diet simply means taking food items that are rich in fibers. Every meal must contain at least 8 grams of fibers to supply your body with the perfect high fiber diet. List of high fiber foods is unending which is actually very beneficial for you as you can utilize different high fiber food items in all servings.

Breakfast : White Beans

Ingredients
  • 1 can, white beans (drained and washed)
  • 1 tablespoon, butter
  • 3 tablespoons, olive oil
  • 2 eggs
  • 4 garlic cloves (minced)
  • 1 tablespoon, olive oil
  • 1 teaspoon, Jalapeño pepper (minced)
  • 1 tablespoon, oregano
  • 1 pinch, ground turmeric
  • Kosher salt (to taste)
  • A wedge of lemon
  • 1/2 teaspoon, Parmesan cheese
  • Rye bread slices (toasted)
Procedure
Crack the eggs in a skillet of melted butter. Cook the eggs until you get the desired firmness. On a medium heat, take a tablespoon of olive oil and add garlic and jalapeño into it and stir for at least two minutes.
Mix the white beans, remaining two spoons of olive oil, turmeric, and oregano into the garlic jalapeño mixture and stir well for about 5 minutes.
Lastly, add the pesto in the mixture and remove it from the heat. Add salt and spread it on the toasted bread and serve by sprinkling Parmesan cheese on top. You can have it with any fresh fruit juice (lemon, orange or any citrus fruit) or freshly blended pineapple, apple, kiwi, or even carrot juice.

Side Dish : Red Potato Colcannon

Ingredients
  • 1 lb red potatoes (washed and cut into half)
  • 1/2 head, green cabbage (thinly sliced)
  • 1/2 cup, chopped onion
  • 1/4 teaspoon, white pepper
  • 1 tablespoon, butter
  • 1 cup, milk (low-fat)
  • Salt to taste
Procedure
Boil water in a skillet and place the potatoes on a steamer basket and cook for about 15 minutes or until they are cooked. In a nonstick skillet, heat butter, and cook onion in it until translucent. Add cabbage to the onion and keep on cooking for about 5 minutes. Lower the heat and add salt, pepper, and milk to the mixture. Cover the skillet and cook until the cabbage is tender. Add this mixture to the cooked potatoes and mash the whole batter with a potato masher and serve.

Main Course : Tex-Mex Salad

Ingredients
  • 1 chopped onion
  • 1 garlic cloves (minced)
  • 8 oz. lean beef/turkey (ground)
  • 1/2 cup, canned kidney beans (drained and washed)
  • 1 plum tomato (diced)
  • 1 teaspoon, ground cumin
  • 1/2 cup, prepared salsa
  • 1/2 teaspoon, canola oil
  • 2 tablespoons, full of sour cream (low-fat)
  • 1 teaspoon, chili powder
  • ½ tablespoon, fresh cilantro
  • Salt to taste
  • 4 cups, romaine lettuce (chopped)
  • 1/4 cup, cheddar cheese
Procedure
Mix salsa and cream in a large bowl and set it aside. Take oil in a nonstick skillet and add onion and garlic to it. Cook until softened. Add the meat and cook thoroughly. Now, add tomato, cumin, chili powder, salt, and beans to the mixture and cook till the tomatoes start to break down.
Stop heating, add cilantro and a bit of salsa mixture in it. Add lettuce and the remaining of the salsa mixture and mix it well. Place the mixture in a plate and top it with the cooked meat and your Tex-Mex Salad is ready to serve.