Eating enough fibre is an important piece of your gut health puzzle. If you’re looking to add more fibre to your plate, you’re already on the right track.
The vast majority of us don’t get enough fibre each day. Most adults in the United Kingdom consume around 20 grams a day, but experts say that we should be getting 30 g.
Why 30 g? We’ll get to it later in this article, but first, let’s look at some delicious recipes to help you reach the target.
Each recipe packs in fibre by including different plants: fruits, vegetables, nuts, seeds, legumes, whole grains, herbs and even spices.
Luckily, getting enough fibre doesn’t have to mean spending hours in the kitchen. These recipes for easy yet satisfying meals are great to have on hand.
For high-fibre breakfast inspiration, we’ve also got 16 recipes you can try.
1. Spicy udon noodles with chilli tahini sauce
In the midst of a busy week, there’s nothing more simple or satisfying than a bowl of noodles.
These chilli tahini noodles bring fibre to your table with nine different plants, including broccoli, kale, carrots, spring onions and sesame seeds.
The tahini in the chilli sauce is also rich in fibre – with 9.3 g of fibre per 100 g – and the maple syrup adds a pleasant sweetness.
Tofu isn’t particularly high in fibre because the soybeans lose a lot of it when they’re being processed. However, tofu is rich in protein, which will keep you feeling fuller for longer.
This delicious dish will be on your table in under 20 minutes.
2. Sticky miso tofu bowl
Did you know that peas are an excellent source of fibre? Even better news: the frozen ones hiding at the back of your freezer are just as healthy as fresh peas.
Frozen peas also offer 4.5 g of fibre per 100 g. They pair up with frozen edamame beans in these sticky miso tofu bowls for a fibre fiesta that can be on your table in less than 25 minutes.
The recipe calls for tofu, but you can swap it for chicken or any other protein source you fancy.
3. Crispy chickpea and lentil pasta
Chickpeas take centre stage in this satisfying pasta dish, which packs in fibre through a range of tasty ingredients.
The chickpeas alone offer an impressive 7.6 g of fibre per 100 g and a pleasing crunch.
Along with the onion, tomatoes, kale and lentils, a variety of fibre-rich herbs and spices boost the fibre count in this dish. Cumin, paprika, garlic and harissa each contribute to your 30 g a day – all in under 30 minutes.
4. Butter bean mash with greens
Standard mashed potatoes aren’t particularly rich in fibre, especially without the skins. But this mash uses butter beans, which offer a whopping 4.6 g of fibre per 100 g.
The recipe also features asparagus, a prebiotic. This means that it contains inulin, a type of fibre that feeds your good gut bacteria, helping them thrive.
Broccoli, parsley, almonds and garlic all contribute to the high plant count of this dish. Even better news: it’ll be on your table in just 15 minutes!
5. Sweet potato and black bean tacos
Tacos are a dinnertime favourite because they’re so versatile. And these sweet potato and black bean tacos take advantage of this flexibility, incorporating a cornucopia of fibre-rich foods.
The avocado, beans, herbs and spices will all make your gut bacteria happy. Meanwhile, the sweet potato contributes flavour, fibre (3 g per 100 g) and polyphenols – plant compounds with anti-inflammatory and antioxidant properties.
What’s more, this recipe follows low-FODMAP guidelines, which is good news if you’re cutting back on ingredients that often trigger gut issues.
6. Sticky miso aubergines with crunchy seeds
Aubergines are an adaptable ingredient that bring fibre, texture and flavour to the table. Meanwhile, miso, maple syrup and rice vinegar add a zesty tang to this recipe.
The lentils boost the fibre count, offering nearly 8 g of fibre per 100 g, while kale and mixed seeds bring even more fibre, as well as a pleasant crunch.
This one will be ready in just 30 minutes.
7. Cauliflower tray bake with garlic yoghurt
Tray bakes can be delicious, robust meals that require minimal effort.
This cauliflower tray bake benefits from a high plant count that includes aubergine, tomatoes, lentils and herbs.
The creamy roasted garlic, basil and tahini yoghurt adds fibre and, importantly, extra flavour.
The prep is simple, so including 30 minutes of baking, this dish will be on your table in 45.
8. Veggie, white bean and pesto minestrone
On a cold or rainy day, a bowl of nourishing minestrone can warm you from the inside out.
The plants in this white bean minestrone are so abundant, there are almost too many to count!
The cavolo nero is a darker type of kale, with a satisfying, tangy flavour and a slightly nutty aftertaste. It offers 4.1 g of fibre per 100 g, and its dark colour signals that it’s rich in polyphenols.
This dish is ready in 45 minutes, but to save time, you can use pesto from the shop.
9. One-pan tomato and gnocchi bake
If there are children in your life who need to eat more veg, this tomato and gnocchi bake is a winner.
The gnocchi is a satisfying base, and the tomatoes, lentils and spinach add fibre to make this a nutritious and delicious dish.
It’s ready in 40 minutes, including 25 minutes of baking, so the effort is minimal for a fantastic midweek meal.
10. Smoky enchiladas
Spice up your weekly dinner routine with these smoky enchiladas. They include lentils, garlic, carrot, onion, courgette and spices, so you’re getting a fibre-rich mouthful with every bite.
The recipe calls for beef mince, but you might try mushrooms instead or a plant-based meat alternative, such as tempeh.
11. Lamb and lentil meatballs with feta yoghurt
For a hearty, moreish dish, these lamb and lentil meatballs fit the brief. Adding lentils to the mince makes for a fibre-packed twist on classic meatballs.
All the flavourful benefits of spices and herbs are on display here, with cumin, parsley, cinnamon and chilli flakes in the mix.
Did you know cinnamon packs a relatively high fibre punch? There are 53 g of fibre per 100 g, though you’ll just use half a teaspoon here.
Be sure to add the whipped feta at the end to get any probiotic benefits from the live yoghurt.
12. Mushroom nut roast
Looking for a plant-based alternative to your Sunday roast? Try this delicious version with mushrooms.
They’re wonderfully full of fibre, with 11.5 g per 100 g, and they’ll add a tasty umami flavour to your roast.
Containing nuts, lentils, celery, garlic and onion, this dish will make your gut happy as you finish off your weekend.
13. Crispy sausage and swede pasta
Swede – known in Scotland as neeps – often accompanies a haggis on Burns Night. But this crispy sausage and swede pasta deserves to be made all year round.
A classic root vegetable, swede brings you 2.3 g of fibre per 100 g and a lovely texture. Fennel, garlic and thyme combine to create a rich, creamy sauce that you’ll want to make again.
14. Chickpea curry with bulgur wheat
Here, Friday curry night gets a fabulous fibre makeover. This chickpea curry packs in a whopping 20 plants, but chickpeas take centre stage, offering 7.6 g of fibre per 100 g.
The recipe features too many plants to list here, but some other stars are cashews, pumpkin seeds, avocado, broccoli and carrot.
15. 10-plant power salad
Gone is the boring plate of leafy greens. This power salad uses a surprising array of fibre-rich ingredients typically reserved for more exciting dishes: figs, chicory, apple and hazelnuts, to name a few.
With 10 different plants, this colourful salad is a feast for the eyes as well as the gut.
16. Quinoa and halloumi vegetable bowl
While quinoa is actually a seed, it’s considered a whole grain and is a great replacement for rice. With 2.8 g of fibre per 100 g, quinoa’s fibre count is superior.
Adding butternut squash and aubergine to this quinoa and halloumi veggie bowl raises the fibre count further.
The pepper, leeks and pine nuts also contribute fibre, and the halloumi rounds off this satisfying bowl.
17. Gut-loving grain bowl
Continuing with the bowl theme, this gut-loving grain bowl relies on butterbeans, courgette, garden peas, pistachios and dry pearl couscous for its high fibre count.
Like quinoa, couscous is rich in fibre, with 3.6 g per 100 g.
Lemon and dijon mustard give this dish a tangy taste, and shaved parmesan can dial up the flavour even more.
18. Teriyaki turkey rice bowl
If you’re looking for something with lots of textures and flavours, this teriyaki turkey rice bowl is for you.
The garlic, carrot, courgette, broccoli, kale, onion and avocado bring plenty of fibre to make your gut happy. And the teriyaki sauce – with maple syrup, ginger and tamari – is a treat for your taste buds.
If you’d like to swap out the brown rice, another grain, like bulgur wheat, can contribute even more fibre.
19. Sunshine bowl
‘Summer in a bowl’ is how you might describe this sunshine bowl, but you can eat it year round for a colourful, zesty lunch or dinner.
It’s got plenty of crunch from the carrot, pepper, nuts and seeds. And the kefir yoghurt adds a lovely creaminess.
With only 10 minutes’ prep time, you’ll be on your way to gut goodness with minimal effort.
20. Roasted squash, almond and quinoa salad
Autumn is the perfect time for this roasted squash salad. It features seasonal veg rich in fibre, plus pine nuts, cinnamon and maple syrup to dial up the flavour.
The total cooking time is 20 minutes, so it’s a quick, satisfying lunch or dinner.
21. Chickpea pastry parcels
Our final high-fibre recipe is perfect for a picnic, a Sunday lunch or any time you want something a bit different.
These spiced chickpea parcels are fibre-packed and feature ginger, seeds, spices and herbs. The puff pastry and coconut and coriander sambal make this dish feel extra special.
While it takes slightly longer to make – 60 minutes – the taste is worth the extra effort.
Why is fibre good for you?
Now that you’re all set with high-fibre recipes, you may be wondering why we need 30 g of fibre a day.
Eating lots of different sources of fibre helps your gut microbiome thrive. It’s the community of trillions of bacteria and other microbes that live in your gut.
Many of these microbes are important for your health, so it’s crucial to feed them the fibre that helps them thrive.
Eating lots of fibre also helps your bowel movements stay regular, soft, bulky and easy to pass.
In addition, studies have shown that higher intakes of fibre are associated with lower risks of heart disease, type 2 diabetes and certain cancers.
How to get 30 g of fibre per day
If you focus on adding more plants to your diet, you’ll be on track to get the fibre your body needs.
So, it’s great that you’re already looking for ways to add more plants, including seeds, spices and whole grains, to your plate.
Important note: when you’re increasing the fibre in your diet, make sure you do it slowly so your gut has time to adapt.
Also, make sure you’re drinking plenty of fluids to keep things moving through your system and to prevent a buildup of gas.
For more practical tips on reaching 30 g of fibre a day, read our article here.
Summary
Fibre is an important nutrient for gut health, but most of us in the UK only consume around 20 of the recommended 30 g each day. Recipes like those above can help us reach our daily goal.
Including more fibre in your diet supports your digestion, helps your gut bacteria thrive and can lower the risk of certain diseases.
Start by slowly adding more fibre-rich plants to your diet. Doing this gradually gives your gut time to adjust, while drinking plenty of fluids helps with digestion.
Packing in flavour and a variety of plants, these 21 recipes will help you reach your 30-g fibre goal for better gut and overall health.
For more gut-healthy recipes, head to Symprove’s Gut Hub.
Sources
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Changes in antioxidant properties and phenolics in sweet potatoes due to heat treatments. Molecules. (2022). Link.
Foundation foods. (n.d.). Link.
How to get more fibre in your diet. (2022). Link.
Irritable bowel syndrome. (2021). Link.
Prebiotics: Definition, types, sources, mechanisms, and clinical applications. Foods. (2019). Link.
