Nutrition Advice
12 High Fiber Recipes for A Happy Gut
More than 90% of postmenopausal women are estimated to fall short on fiber, and getting enough matters for much more than digestive regularity. These 12 recipes make it easier to work toward 30 grams of fiber a day with whole-food ingredients that also provide essential nutrients.
It’s estimated that over 90% of postmenopausal women aren’t getting enough fiber—and this matters for so much more than just digestive regularity. Sufficient fiber intake (aim for 30 g per day) may help lower inflammation, support bone health, reduce cancer risk, and more.
If you’re not hitting your target, don’t jump to supplementing just yet. These recipes creatively incorporate plenty of fiber-packed whole foods, so you can up your intake at every meal while also loading up on essential nutrients.
1. Peach Pie Smoothie (8g)
Rolled oats do double duty in this sweet smoothie, giving it a thick and creamy texture and sneaking in some soluble fiber.
2. Quinoa Salad with Black Beans and Kale (16g)
This comforting, plant-based bowl brings together a delicious variety of fiber-packed whole foods, delivering more than half of your recommended daily intake!
3. Tabbouleh with Lentils (10g)
Designed to be served chilled (and even tastier when the flavors have time to marinate), this Mediterranean-inspired dish is perfect for prepping ahead of time.
4. Savory Tempeh Wrap (9)
Made from fermented soybeans, tempeh packs protein and fiber—both soluble and insoluble! Wrap it up with veggies, avocado, and lemon tahini dressing for an easy, filling lunch.
5. Protein Chia Pudding (13g)
Why the overnight wait? This allows the chia seeds to create a creamy, gel-like consistency, making them easier to digest and helping your body absorb more nutrients.
6. Black Bean & Vegetable Wrap (13g)
If beans cause you to bloat, try pairing them with veggies, like in this easy lunch or dinner dish. Easy-to-digest lettuce and tomatoes help the black beans move along as well.
7. Turkish Red Lentil Soup (13g)
With a healthy balance of both soluble and insoluble fiber (plus plant protein and complex carbohydrates), lentils are worthy of more attention in your diet—especially as a part of this comforting and flavorful soup!
8. Mint Chocolate Smoothie (10g)
Remember this sweet treat the next time you’re craving chocolate. Not only does it hit the spot, it also keeps you satisfied with 10 grams of fiber from chia and hemp seeds.
9. Roasted Cauliflower & White Bean Mash (13g)
Creamy and comforting, this side sneakily incorporates cauliflower and navy beans to add nearly half of your recommended daily fiber intake to your plate.
10. Shrimp Stir-Fry (10g)
Sesame oil and tamari give this stir-fry its rich, savory flavor, while veggies add color, crunch, and, of course, a variety of fiber and nutrients.
11. Black Bean & Turkey Chili (10g)
Warm, hearty, and healthy, not much beats a crock of chili on a cool day! This one features lean ground turkey (easier to digest than meats with higher fat content) and black beans—just be sure to rinse them beforehand to flush out some of the oligosaccharides and reduce the sodium.
12. Quinoa and Edamame Bowl (10g)
A nutty quinoa base perfectly contrasts with crunchy broccoli and edamame, while blueberries round out this fiber-packed bowl with just a touch of sweetness.
