Have you heard of fibermaxxing? Predicted to be the biggest
food trend of the year, it pushes fiber intake as a top nutritional priority.
Currently, the recommended guideline is 25 grams a day, which most adults don’t
even meet, but with fibermaxxing, the limit is pushed to 30 to 50 grams a day.
The benefits are what you would think. Increasing your fiber intake improves
constipation, helps with weight management since a high fiber meal increases
satiety and decreases the risk of chronic disease like colon cancer and
diabetes.
Of course, be cautious when jumping into the fiber game. Too
much, too soon can cause bloating and cramping. Slowly add fiber to your diet
over a few weeks, increase your water intake as hydration and fiber goes hand in
hand. Consult with a doctor or dietitian first if you have a condition like
irritable bowel syndrome or ulcerative colitis.
Aim for a mix of soluble and
insoluble fiber for best results (grains, seeds, fruits and vegetables).
These recipes can help you max your fiber in just one meal a
day, but deliciously as well.
2. Roasted Vegetable Farro Bowl
Sweet potatoes, beets, brussels sprouts and chickpeas are
all excellent fiber-rich foods for this bowl, but add in two cups of farro, a
chewy, nutty ancient wheat to dunk this meal into maximum fiber territory. A
garlic and lemon yogurt sauce makes a fresh and healthy dressing.
3. Eggplant Bliss Bowl with Mint and Cilantro Chutney
Eggplant, red peppers and tomatoes are all great fiber-rich
vegetables as are chickpeas and brings this recipe to over 30 grams of fiber
per serving, but sub the basmati rice in this recipe for barley and you’ll have
a fiber bomb of 40 grams.
4. Lentil Mushroom Bake
Lentils are an under-utilized legume with 15 grams of
fiber per serving. They melt into stews, make a great base for a casserole and
also blend well for a delicious dip. When pairing lentils with other veggies
and potatoes, this recipe clocks in at 23 grams per serving.
5. Spinach Pesto Butter Bean Lentil Quinoa Bowls With Sun-Dried Tomatoes
Think of this recipe like a pasta dish without the pasta,
subbing in fiber-filled beans instead. You still get all that delicious
garlicky flavor, but with more nutrient-dense butter beans. Pair with toasted
sourdough bread to make it even more gut-healthy.
6. Pearl Barley Risotto with Lemon, Peas and Dill
Pearl barley has 6 grams of fiber per serving, but also
beta-glucan, which helps with digestion, an important concern when choosing a
high fiber diet. Here, it’s used as rice and the base of this cheesy risotto.
7. Sweet Potato And Black Bean Nachos With Green Chili Salsa
Reinvent nachos in a fun, high-fiber way with this sweet
potato and bean recipe. The dish also contains cauliflower and tomatillos for a
bigger fiber kick but with great Tex-Mex flavors like chili, lime, cilantro and
even a stealth fiber snack—guacamole.
8. Tuscan White Bean Soup
Soup can be a surprisingly simple way to get your fiber in,
especially if you use ingredients like beans, celery and spinach. Taking notes
from a Tuscan-style soup, this one is quick to prepare and comforting too.
9. Sweet and Spicy Mediterranean Bowl with Mint Yogurt Sauce
This
recipe can be tailored by roasting your favorite high-fiber veggies (cruciferous
and root vegetable are some of the best) with a flavorful harissa spice blend.
Lay on a bed of tahini and yogurt for a creamy counterpoint.
10. Matcha Chia Seed Pudding
Start
your day on your way to your fiber goals with a creamy and fruity chia pudding with
10 grams of fiber per serving. For more fiber, add in berries, kiwi or
pomegranate.
11. Spinach & Artichoke Dip Quinoa with Crispy Parmesan Chickpeas
One cup of cooked quinoa has five grams of fiber.
Artichoke hearts have seven grams. Puts them together in a dip-flavored bowl
along with chickpeas and spinach and you’ll have a meal that feels indulgent
but is nutritionally dense.