Did you know?
Fiber feeds healthy bacteria.
Fiber not just helps bowel health but it is also essential in nourishing the healthy bacteria in your gut. These bacteria, known as probiotics, thrive on fiber, helping to maintain a balanced and healthy gut microbiome. A diet rich in fiber can promote better digestion, improve nutrient absorption, and support overall gut health.
So, if you’re looking to boost your fiber intake, we’ve got you covered with some delicious high-fiber vegan recipes that are not only good for you but also for your gut bacteria!
Why Is Fiber Important
Fiber is an essential nutrient that offers a wide range of health benefits, making it a must for a balanced diet. One of the key reasons fiber is important is its role in promoting digestive health. It adds bulk to the stool, which helps to prevent constipation and promote regular bowel movements.
According to Dr. Kellyann Petrucci, a celebrity nutrition expert, eating high-fiber foods can help maintain hormone levels in women. Since fiber was found to reduce blood sugar and estrogen levels, it may be linked to an 8% lower chance of developing breast cancer in women who ate fiber-rich diets in comparison to those who didn’t.
In addition, fiber can help maintain a healthy weight by promoting feelings of fullness, reducing overall calorie intake, and supporting healthy blood sugar levels. Similarly, fiber plays a crucial role in maintaining heart health by lowering cholesterol levels and reducing the risk of heart disease. Including plenty of high fiber foods in your diet can also help to reduce the risk of developing conditions such as type 2 diabetes, and certain cancers, and even help in managing stress.
High Fiber Foods
High fiber foods are an essential part of a healthy diet, offering a range of benefits for digestion, heart health, and overall well-being. Some of the best sources of fiber include fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods not only provide a good amount of fiber but also offer a variety of vitamins, minerals, and antioxidants.
Incorporating high fiber foods into your meals can help you feel fuller for longer, support healthy digestion, and regulate blood sugar levels. Adding more fiber to your diet is easy and delicious with a wide range of flavorful and nutritious options to choose from.
Examples of High Fiber Foods:
Vegetables:
Legumes:
- Cooked Split Peas
- Cooked Navy Beans
- Cooked Lentils
- Cooked Lima Beans
- Cooked Green Peas
- Cooked Red Kidney Beans
Greens:
- Broccoli | 34 kcal
- Collard greens
- Artichokes
- Brussel Sprouts
Nuts & Seeds
- Chia Seeds
- Flax Seeds
- Pumpkin Seeds
- Almonds
- Pecans
- Sunflower Seeds
- Peanuts
- Buckwheat
Fruits:
- Avocado
- Mango
- Raspberries
- Blackberries
- Pears
- Passion Fruit
High Fiber Vegan Recipes
If you’re following a vegan diet and looking to boost your fiber intake, you’re in the right place! These high-fiber vegan recipes are not only delicious but also packed with nutrient-rich ingredients that will keep you feeling satisfied and energized. From hearty soups to colorful salads, these recipes are a tasty way to incorporate more fiber into your plant-based diet.
- Chocolate Peanut Butter Overnight Oats
This high-fiber vegan recipe is perfect for busy mornings or meal prep and is sure to become a new favorite. These Peanut Butter Overnight Oats are a quick and easy breakfast option, requiring just 5 ingredients and 5 minutes of prep time. They are naturally sweetened, vegan, and gluten-free, making them suitable for a variety of dietary preferences.
The combination of creamy peanut butter and oats creates a satisfying and delicious breakfast that can be customized with your favorite toppings. 1
Ingredients
For the oats:
- 1/2 cup unsweetened plain almond milk (or sub other dairy-free milks, such as coconut or soy)
- 3/4 Tbsp chia seeds
- 2 Tbsp natural salted peanut butter or almond butter (creamy or crunchy // or sub other nut or seed butter)
- 1 Tbsp maple syrup (or sub coconut sugar, organic brown sugar, or stevia to taste)
- 1/2 cup gluten-free rolled oats (rolled oats are best, vs. steel cut or quick cooking)
For the toppings (optional):
- Sliced banana, strawberries, or raspberries
- Flaxseed meal or additional chia seeds
- Granola
- Chocolate crumbles
Instructions:
- In a mason jar or small bowl with a lid, combine almond milk, chia seeds, peanut butter, and maple syrup. Stir to combine, leaving swirls of peanut butter.
- Add oats and stir a few more times. Press down with a spoon to ensure all oats are moistened and immersed in almond milk.
- Cover securely with a lid or seal and refrigerate overnight or for at least 6 hours to set.
- The next day, enjoy as is or garnish with desired toppings.
- Optional: Heat oats in the microwave for 45-60 seconds (leave room at the top to prevent overflow) or in a saucepan over medium heat until warmed through, adding more liquid if needed.
- Store overnight oats in the refrigerator for 2-3 days, best within the first 12-24 hours. Not freezer friendly.
Inspired by this recipe here.
- Garlic Aioli Sweet Potato Burger
These Sweet Potato Burgers are one of the high fiber vegan recipes that have a flavorful twist on a classic favorite. Featuring deliciously spiced patties and garlic aioli, these burgers are a true meal delight.
Ingredients
For the Burgers:
- 1 pound sweet potatoes
- Garlic aoili (recipe below)
- 1/2 cup lentils
- 2 cups water
- 2/3 cup quick-cooking oats
- 1/3 cup chopped roasted peanuts
- 1 teaspoon paprika
- 1 teaspoon ground coriander
- Sea salt and fresh ground black pepper
- 3 scallions, minced
- 2 celery ribs, minced
- 1 medium ripe tomato, chopped
- 1/4 cup chopped cilantro
- 1 tablespoon lime juice
- 1 tablespoon neutral oil
- 1/2 cup vegan mayonnaise
- 4 plant-based burger buns, toasted
For the Garlic Aioli:
- ¾ cup mayonnaise
- 3 cloves garlic, minced
- 2 ½ tablespoons lemon juice
- ¾ teaspoon salt
- ½ teaspoon ground black pepper
Instructions
- Preheat the oven to 400°F (200°C).
- Place the sweet potatoes on a baking sheet and roast them in the preheated oven for about 45-60 minutes, or until tender. Remove from the oven and let them cool.
- In a small saucepan, combine the lentils and water. Bring to a boil, then reduce the heat to low and simmer for about 20-25 minutes, or until the lentils are tender and the water is absorbed. Remove from heat and let them cool.
- In a large bowl, mash the roasted sweet potatoes with a fork.
- Add the cooked lentils, oats, chopped peanuts, paprika, ground coriander, salt, and black pepper to the mashed sweet potatoes. Mix until well combined.
- Add the minced scallions, minced celery, chopped tomato, chopped cilantro, and lime juice to the mixture. Stir to combine.
- Divide the mixture into 4 equal portions and shape them into burger patties.
- Heat the neutral oil in a large skillet over medium heat. Add the burger patties and cook for about 4-5 minutes per side, or until golden brown and heated through.
- In a small bowl, combine the vegan mayonnaise with the garlic aioli.
- To assemble the burgers, spread a generous amount of the garlic aioli mixture onto the bottom half of each toasted bun. Place a burger patty on top of the aioli, then top with your favorite burger toppings and the top half of the bun. Serve warm and enjoy!
Ethiopian Sweet Potato Burger is similarly a delicious recipe. See it here.
This homemade plant-based applesauce is a delightful treat that’s both simple and satisfying. With just three ingredients, this high fiber vegetarian recipe is wonderfully healthy. Whether enjoyed warm or chilled, it’s a comforting and easy-to-make dish that’s perfect for any occasion.
Ingredients:
- 3 Fuji apples chopped
- ½ teaspoon ground cinnamon
- ⅓ cup medjool dates pitted + chopped (about 70 grams)
- ½ cup water
Instructions:
- Chop the apples into chunks, leaving the skin on. Remove the core, seeds, and stem.
- In a saucepan or dutch oven over high heat, combine the chopped apples, ground cinnamon, dates, and water.
- Bring to a boil, then reduce heat to medium-low, cover, and simmer for about 20 minutes until the apples are fork-tender.
- Transfer the cooked apples and liquid to a blender and blend until smooth.
- Vegan Black Bean Chili
This Vegan Black Bean Chili, a high fiber vegan recipe, is a hearty and satisfying dish that’s perfect for chilly days. Made with creamy black beans, flavorful spices, and homemade crushed roasted tomatoes, this chili is both nutritious and delicious.
Packed with plant-based protein and fiber, it’s a wholesome meal that can be ready in just 30 minutes. Unlike traditional chili recipes that use meat, this vegan version is a tasty and healthier alternative that’s sure to please everyone at the table.
Ingredients:
- Olive Oil
- Onion
- Cumin Seeds
- Garlic –
- Tomato Paste
- Crushed Roasted Tomatoes
- Chili Powder – Can’t have chili without chili powder! And yes, you’ll need ¼ cup worth of the stuff.
- Black Beans – Canned black beans are the winner in this recipe. If you have pre-cooked dry black beans, that can be used too.
Instructions:
- Heat oil in a large pot over medium heat. Add onion, cumin seeds, and a pinch of salt. Cook for 5 minutes until tender.
- Add garlic, tomato paste, roasted tomatoes, and chili powder. Cook for 1 minute.
- Stir in black beans, mushroom stock, sugar, and bay leaf. Bring to a boil, then simmer covered for 25 minutes.
- Blend 1 cup of the chili and return to the pot. Add frozen sweet corn and simmer for 5 more minutes uncovered.
- Serve hot, garnished with pan-toasted corn and cilantro if desired.
Check out the more detailed recipe here:
- Chickpea Jalapeno Salad
Chickpea Jalapeno Salad is one of the high fiber vegan recipes that is flavorful and nutritious and is perfect for a plant-based diet. Packed with protein, fiber, and a variety of essential nutrients, chickpeas are the star ingredient in this salad.
The addition of jalapenos adds a spicy kick, making this salad a delicious and satisfying meal. Whether you’re looking for a quick and easy lunch or a light and refreshing dinner, this Chickpea Jalapeno Salad is sure to impress.
Ingredients:
- 1 15-ounce can of chickpeas,
- 1/2 cup chopped onions
- 1/2 cup chopped jalapeño
- 1 medium avocado
- 1 lime
- Chopped cilantro
- Salt and pepper
Instructions:
- Rinse and drain the chickpeas. Place them in a large bowl.
- Add chopped onions and jalapeño to the bowl.
- Dice the avocado and add it to the bowl.
- Squeeze the juice of one lime over the ingredients.
- Add chopped cilantro, salt, and pepper to taste.
- Mix everything together gently until well combined.
- Serve immediately or refrigerate for later. Enjoy!
Inspired by this recipe: Chickpea Jalapeño Salad [Vegan]
Summary
In essence, a fiber-rich diet offers numerous health benefits, including better digestion, heart health, and weight management. It also plays a crucial role in nourishing healthy gut bacteria. High fiber foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds are not only nutritious but also delicious. Incorporating these foods into your meals can help you feel fuller for longer and support overall well-being.
Remember to drink plenty of water when increasing your fiber intake to help prevent digestive issues. Try adding some of the high fiber foods mentioned above into your diet to reap the benefits of this essential nutrient.