Eating a diet rich in fiber will regulate blood sugar levels, promote weight loss and increase gut-friendly bacteria. An average adult requires 24 to 38 grams of fiber everyday.
Dietary fiber cannot be digested easily because of the complex carbohydrates. When you include fiber-rich foods regularly it can keep internal organs healthy.
Even though it is recommended to eat good quantities of fiber everyday, you must understand that eating a high fiber diet regularly can lead to certain adverse side effects such as bloating and constipation. Therefore, it is important to drink plenty of water and include water-rich fruits and vegetables along with high fiber meals to prevent dehydration.
This is a simple high fiber meal plan which includes good sources of dietary fiber such as whole wheat spaghetti, brown bread, lamb, brown basmati rice and chickpeas.
Brown Bread Vegetable Sandwich with Thousand Island Dressing and Mango Juice
Nutrition Info: Protein 12 grams, Fat 12 grams, Carbohydrates 64 grams, Fiber 4.6 gram
4 slices of brown bread
4 tbsp thousand Island dressing
sliced onions cucumber tomato and lettuce
Mixed herbs, pepper and salt
1 tsp butter
Spread Thousand Island dressing on two slices of brown bread. Arrange lettuce, onion, tomato, cucumber slices on the bread and sprinkle mixed herbs, pepper and salt. Close the bread with another slice of bread and gently toast on both sides with butter.
Tip: I have used half flour- half wheat brown bread. You can replace with rye or wheat bran bread for higher dietary fiber.
Nutrition Info: Protein 1 gram, Fats 4.7 gram, Carbohydrates 31 gram, Fiber 4.7 gram
1 cup chopped de skinned ripe mango
3 tbsp brown sugar
Ice cubes as required
Blend everything together in a juicer and serve chilled.
Brown Basmati Rice Mutton Biryani with Onion Raita and Watermelon
Nutrition Info: Protein 18 grams, Fat 16 grams, Carbohydrates 35 grams, Fiber 5 grams
1 cup brown basmati rice
150 grams of mutton with bone
Half cup mint leaves
Half cup coriander leaves
3 green chilies
2 tsp curd
1 inch Ginger
8 cloves of garlic
1 bay leaf
1 inch cinnamon stick
One and half teaspoon salt
1 teaspoon chili powder
1 teaspoon garam masala
1 onion thinly sliced
1 tomato sliced
half teaspoon ginger garlic paste
Half cup curd
3 tsp oil
1 tsp ghee
Marinate mutton pieces with half teaspoon salt, chili powder, ginger garlic paste and half cup curd for 15 minutes.
Make mint leaves, coriander leaves, green chilies, curd, ginger and garlic into a paste.
Heat oil in a pressure cooker. Add cloves, cinnamon stick, bay leaf, onion, mint paste and fry for 10 minutes until the onion turns golden brown. Add tomatoes and marinated mutton and add half cup of water and pressure cook for 6 whistles.
Open the pressure cooker and add in soaked basmati brown rice and add one cup water and pressure cook for 3 whistles. Serve hot with onion raita and watermelon pieces.
Tip: I have used long-grain brown basmati rice, replace with short grain brown rice or bulgur wheat for higher dietary fiber.
Whole Wheat Spaghetti with Chickpeas
Nutrition Info: Protein 11 grams, Fat 7 grams, Carbohydrates 35 grams, Fiber 10 grams
1 cup boiled whole wheat spaghetti pasta
Half cup marinara sauce
Half cup boiled chickpeas
Pepper and salt as required
2 tsp olive oil
Parmesan cheese (optional)
Heat olive oil in a pan. Add in marinara sauce and cook for 5 minutes. Add boiled chickpeas, pepper and salt and cook for another 2 minutes. Add in boiled spaghetti noodles and simmer for 6 minutes. Top with parmesan cheese (optional).
Tip: I have used whole wheat spaghetti, replace with multigrain pasta for higher dietary fiber.