Simply including more fiber in your diet could make a massive difference to your gut. Not only does it keep everything hunky dory in the digestion department, your gut helps fight off viruses and other invaders to keep you healthy. If you’re looking for a rundown on what fiber is, you can take a peek here first and then pop back for how to easily eat more fiber every day. To help you get closer to the 30g daily fiber target here’s 10 great gut tips, to inspire you to put higher fiber meals firmly on the menu.
1. Start at breakfast
Breakfast seems like a sensible place to start if you’re thinking about how to create some high fiber meals, right? Porridge can contain gluten free wholegrains (when its made with certified gluten free oats) and is brimming with soluble fiber – the type that helps to keep our cholesterol levels down. You can also boost fiber in your porridge or muesli by sprinkling nuts, seeds or dried fruit across the top. We love flax, hemp and chia seeds and we go nuts for walnuts, pecans and pistachios. If you’re not a cereal fan, don’t worry, our breads are high in fiber with Genius Superpowered Seeded Farmhouse providing 6g fiber per serving, wow!
2. Frozen veg
A simple win when it comes to creating fiber packed meals is to boost the number of veggies you use. Recipes may suggest vegetables that go well with that particular dish, but really there are no rules! Throw in whatever veg you like, the more the merrier… Being flexible helps to avoid wastage and you might find some cracking combinations in the process. Frozen veg are fabulous, especially when vegetables become more expensive out of season. Soups are a really hearty way of increasing veg and pulse intakes – a bowl of our tomato and bean soup for example contains an amazing 5 portions. Delicious!
3. Fruit smoothies
Try blending lots of fruits together to make a scrummy smoothie. Add a dash of juice or milk (dairy free if you’d like) to make it extra smooth. Frozen fruit can be added straight from the freezer so you don’t need to worry about having fresh fruit at home. If you like your smoothies vibrant and green, you can add some veggies in there too, such as avocado. This gives a lovely creamy texture. You can also boost the fiber and protein content of smoothies by adding ingredients like oats or nut butters. Smoothies aren’t just a breakfast choice – you could have them after exercise or between meals as a high fiber snack. Here’s a genius tip – portion out smoothie ingredients and freeze daily amounts in re-usable tubs or bags. The prep and hard work is now done and all you need to do is grab one and blitz it up!
4. Swap your snacks
Snacking is something we all love doing, especially when life is busy and we’re here, there and everywhere. Imagine how much our guts would love us if we made sure our snacks were bursting with fiber! Really easy high fiber snacks include fruit, nuts and popcorn. Also look out for pulse-based snacks in stores, from flavored chickpeas to roasted broad beans and little pots of edamame, they will fill the snack bowl with less fat and even more fiber than nuts. Cereal bars with these ingredients can also provide a convenient, on-the-go high fiber snack.
5. Check the claims
Insider knowledge here: if a ready-made product makes a high fiber claim, it will be giving you at least 20% of your recommended 28g a day 6g per serve. The Genius range hits or exceeds this. Check it out on pack!
6. Easy reach fruit bowl
We’ve discussed the smoothie but what about the fruit bowl? Pop it somewhere obvious and somewhere you pass often throughout the day to encourage you to eat more! Don’t be afraid to throw some veg in the fruit bowl too as if it is hidden away in the fridge, we are likely to eat less. Cherry tomatoes, sugar snap peas and carrots all sit nicely in the fruit bowl and can be grabbed as you pass. A gut friendly snack doubled up as quirky art sounds brilliant to us.
7. Meal prep veg
With a little more time, chop a load of veggie sticks and keep them in a sealed container for use during the week. They go really well with dips too which have been shown to boost veg intakes in children. Take delicious hummus, salsa or guacamole for example. If you can prepare some veg in bulk it will help to keep fiber intakes up, even when your week gets busy and prep for meals has to be super quick! They can also be frozen, deja vu back to tip number two. Scrubbing root veg and leaving skins on will boost your fiber too and saves the need for peeling – win win!
8. Easy bread swap
We’re a nation of sandwich lovers with chicken being one of our top fillings. There are easy ways to jazz up this staple to boost our fiber intake. Genius bread and rolls contain twice the fiber of many wheat-based bread and rolls. Adding some salad into every sandwich creates a high fiber meal and a whole lot of color too. Take a look at our Butternut Squash falafel with fruity slaw bun for example, it’s beautiful!
9. Gluten free grains
High fiber meals can be created with plenty of veg and choosing a wholegrain will help too. Brown rice, quinoa and buckwheat noodles are naturally gluten free wholegrains, and they are yummy! Swapping rice noodles for soba noodles is another great little boost of fiber.
10. Beans, pulses and lentils
We are big fans of beans, pulses and lentils. They are such a versatile source of protein and fiber but best of all, they are really cheap too! Canned beans or chickpeas can be added to many of your favorite dishes, for example lasagne, chilli, casseroles or even sausage and mash. They don’t require any preparation, just a quick drain and rinse. Lentils come dried or canned. If you’re not sure if pulses are for you then start slow, substitute half of the meat in a dish to start with and take it from there. Before you know it they’ll be a staple in your food shop.
We’ve put it on a plate for you (quite literally!) by innovating super tasty simple swaps to help fiber seamlessly fit into your life; our bread, wraps and rolls, to name a few, are wonderful staples for everyday meals. There’s plenty of high fiber and gut lovin’ recipes here that will help you get even closer to that 30g target.