Now, adding fiber can really be simple, and with these fun and inventive approaches, you'll quickly be hitting those fiber goals.
Getting enough fiber in your diet is the stuff of nightmares, but it really isn't that terrible as many break it up to be. Fiber keeps the digestive system healthy, regulates blood sugar and keeps the heart healthy. But most Americans are lagging behind the daily intake of 25-30 grams, so here are creative ways to boost your fiber intake in a vegetarian diet.
Spiralized Veggie Noodles Replace regular pasta with spiralized vegetables, such as zucchini, sweet potato, or butternut squash. Veggie noodles are quite a cool alternative and, in comparison to refined pasta, extremely fiber-rich. By the way, zucchini noodles, also known as "zoodles", are very low in calories but contain lots of fiber, while sweet potato noodles are a little sweeter and heartier.
Top with lentil-based marinara sauce for an extra fiber kick, or add a bean-based pesto for a creamy yet fiber-rich spin.
Smoothie bowls are a wonderfully innovative way to get more fiber into your diet but still allow you to get crazy with flavors and textures. Instead of the regular ingredients of a smoothie, pack your blender with fiber-packing options like
It adds a creamy texture and contains about 10 grams of fiber per fruit.
Frozen berries: Raspberries and blackberries are particularly fiber-rich.
Chia seeds: The seeds gel within liquid and are the most satisfying texture, adding about 10 grams of fiber per ounce.
Sneak some leafy greens into your diet with little to no alteration in taste.
Toppings Final choices would be high-fiber granola, shredded coconut, or flaxseeds.
Add fruits, veggies, seeds, and grains. Load a bowl to 15-20 grams of fiber for a nutrient-dense filling breakfast or snack.
Now, cauliflower is incredibly versatile, and it's not just a low-carb option; it's also high in fiber. Here are some rather quite unconventional ways to add this fiber hero to your meals: Cauliflower Pizza Crust
Use flaxseeds, almond flour, and cauliflower to make a cauliflower crust. This tastes amazing, so you will get your fiber for sure.
Top with spinach, artichokes, and sun-dried tomatoes which are literally packed with fiber. Think you can't sacrifice taste in a dish labeled "fiber-packed"? Think again.
Roasted cauliflower also makes a great foundation for taco fillings. Toss with black beans, corn, and avocado for high-fiber vegetarian tacos. One serving of these can be over 10 grams of fiber, depending on your toppings.
Chani flour, or besan, is also referred to as gram flour. Of course, changing your breakfast routine by way of chickpea flour is a very good way to boost dietary fiber. Chickpea flour originates from ground chickpeas. The chickpeas are rich in protein and fiber.
Use chickpea flour mixed with water and spices like turmeric, cumin, and black pepper to make savory crepes that can be stuffed with sautéed vegetables like spinach, mushrooms, and tomatoes for a flavorful meal that's rich in fiber.
Make fluffy pancakes using chickpea flour and top them with almond butter, chia seeds, and berries to get an even bigger fiber boost.
Instead of Avocado Bread, How to Turn It into a Fiber Powerhouse
Avocado toast has very quickly become one of the staples in the vegetarian world, but add a few creative twists and this trendy snack can be transformed into a fiber powerhouse.
Start with whole grain or sprouted bread. Whole grain or sprouted bread contains more fiber than regular white bread. If you find brands that offer 5+ grams of fiber per slice, that would easily make a difference in your daily intake.
For an extra crunchy meal, top avocado toast with hemp seeds, roasted chickpeas, or even the slightest sprinkle of flax or chia seeds to rack in the fiber. For a Mediterranean twist, add roasted vegetables or a combination of fiber-rich olives and artichokes.
Using all-bean homemade veggie burgers can also enable you to control what goes into a burger, and pack it with fiber. With beans, lentils, or even high-fiber grains such as quinoa or farro, you can readily create your own tasty, plant-based burgers and meet your fiber quota.
Black beans and quinoa constitute the best fiber combination. Blend cooked black beans with cooked quinoa, oats, and spices into patties. Top with lettuce, tomato, and avocado on a whole-grain bun for a rounded, high-fiber meal.
To experience a different flavor profile, try lentils mixed with sautéed mushrooms and onions. Lentils are one of the richest fiber plant-based foods, and mushrooms add a hearty texture, so these burgers are super satisfying.
Snacking on nut butters and dips just requires some mindful tweaks to make them more fiber-fortified.
Almond butter, in general is a pretty high fiber nut butter, but flaxseeds can even pump this little spread up a fiber notch. Stir the flaxseeds right into the almond butter or drizzle over fruit or whole grain toast for a super-fiber packed snack.
Replace the usual hummus with roasted dips of vegetables such as carrots, beets, or cauliflower. Roast the veggies until they are tender then mix with spices and olive oil to create creamy, fiber-rich dips. Enjoy with whole grain crackers or raw vegetables like cucumbers and bell peppers for a fiber boost.
Adding more fiber to your vegetarian diet doesn't have to be a boring or repetitive thing. Think creatively: use vegetable noodles instead of pasta, make chickpea flour into bread and crackers rather than just pancake batter, or get creative with making your own veggie burgers, creating a healthy diet which tastes great and is exciting, too.
