High Fibre Meal and Snack Suggestions

I see many people who need to increase their fibre intake

So I have listed recipes that are particularly high in fibre

Sorry there is no link to them as yet, but when i get time I will do that

For now, use the search function on the top right to find the recipe you are after 🙂

 

Breakfasts

 

Baked apple and oat breakfast puddings

Chia berry yoghurt puddings

Chia puddings

Carrot cake pancakes

Fig and hazelnut toasted muesli

Nutty granola

Bircher muesli

Corn fritters

 

 

 

 

Lunches

 

Three-minute bean burrito

Mushroom and barley soup

Pumpkin leek and red lentil soup

Carrot and red lentil with dukkah and fetta soup

Super-quick minestrone soup

Tuna and cannellini bean salad

Beetroot lentil and feta salad

Greek salad with chicken, chickpeas and avocado

Quinoa salad with pumpkin edamame and feta

Marinated Bean salad

 

 

Dinners

 

Baked eggplant with chickpeas & green chilli

White fish coconut and bean curry

Chicken tomato and chickpea curry with cavalo nero

Quick Chicken Cacciatore with Cannellini Beans and Polenta

Harissa and Capsicum Chicken with Chickpea Couscous

Lentil moussaka

Barley Risotto with Chicken, Mushrooms and Edamame

Indian Spiced Chicken Quinoa Pilaf

Turkey Chilli with Black Beans Corn Pumpkin

Black bean enchiladas

Black bean burritos

Paneer, Eggplant , Dhal and Roti

Eggplant, Pumpkin and Chickpea Curry

Red Lentil, Eggplant and Basil Lasagne

 

Snacks

Chocolate chia mousse 6 grams per serve

Seedy pear cake 5 grams per slice

Orange dessert cake 4.5 grams per slice

Jam filled oatbran muffins 4 grams each

Banana honey and coconut loaf 3.5 grams per slice

Banana Oat Linseed and Raisin Breakfast Muffins 3 grams each

Chocolate raspberry brownies 2.5 grams per slice

Gluten free muesli biscuits 2 grams each

Super healthy crunchy biscuits 2 grams each

Chewy Oatmeal Raisin Cookies 1.5 grams

Anzac biscuits 1.5 grams

Energy balls 1.5 grams

 

An easy way to count your fibre intake

 

 

Food	Amount	Fibre (grams)
Chickpeas, lentils, dried beans	½ cup	7
Tofu	½ cup	3
Vegetables	1 cup	4
Lettuce	1 cup	2
Potato with skin	1 medium	4
Potato without skin	1 medium	2
Fruit (most)	Medium piece / 1 cup	3
Raspberries	1 cup	6
Kiwi fruit	2	6
Wholegrain bread	1 slice	2
White bread	1 slice	0
Wheat pasta, white, cooked	1 cup	3
Wholemeal pasta, cooked	1 cup	8
White rice, cooked	1 cup	1
Brown rice, cooked	1 cup	3
Quinoa, cooked	1 cup	5
Oats, uncooked	½ cup	5
High fibre breakfast cereal (e.g. Fibre Plus, Sultana Bran, Guardian)	½ cup, 30 grams	6
Low fibre breakfast cereal (e.g. corn flakes, rice bubbles)	1 cup, 30 grams	0.3-1.8
Nuts and sunflower seeds	¼ cup, 30 grams	3
Chia	1 tablespoon	5
Linseeds or Pumpkin seeds	1 tablespoon	2