Top 7 High Fiber Foods To Add to Weekday Meals
This month, we’re featuring FIBER in the Always Nourished Community —> so, to celebrate our fiber-feature-month, I thought I’d share my Top 7 High Fiber Foods that I encourage clients to add to their weekday meals….
(But, before I get to the “tasty stuff”, let’s first explore a few reasons why fiber is so AWESOME).
High Fiber Food Benefit #1) Supported Blood Sugars
High fiber foods are SLOW digesting - meaning that they help to reduce the rate at which sugars are absorbed into our bloodstream.
What does this mean?
Slower absorption of sugars = less rapid post-meal glucose spike (more gradual rise and fall of blood sugars)
Stable energy levels (rather than a “sugar rush” and “sugar crash” after eating higher glycemic/lower fiber meals)
Higher fiber diets have been associated with overall healthier blood sugar levels and reduced risk of T2 diabetes. (Read more >>)
High Fiber Food Benefit #2) Regular Bowel Movements
There are two types of fiber —> soluble & insoluble.
Soluble turns to a gel-like substance in water (during digestion).
Insoluble fiber stays relatively in-tact in our digestive system and adds bulk to our stool. By doing so, insoluble fiber can help to “move things along” in our system - helping with constipation and bowel movement regularity.
Incorporating BOTH soluble and insoluble fiber in a diet can help to regulate bowel movements and reduce the risk of “abnormal stools” such as constipation or diarrhea.
High Fiber Food Benefit #3) Gut Microbiome and Short Chain Fatty Acids
Certain types of fiber “feed” our gut microbiome. Because fiber is not digested, it passes through to our large intestine and is fermented by gut bacteria. This process helps to keep the bacteria in our gut healthy (sort of like “food” for our gut bacteria).
During fermentation, short chain fatty acids are produced (as a by-product). Short chain fatty acids aid in energy metabolism (glucose, lipid, and cholesterol metabolism), promote immune health (protection of the gut lining), and have anti-inflammatory properties.
Short chain fatty acids are extremely interesting (in my opinion) - if you want to learn more about the sciency-stuff, I recommend reading this research article.
Top 10 High Fiber Foods to BRING to Your Weekday Meals
Fiber comes from PLANT foods. So, in order to increase fiber intake, we must focus on incorporating more plant foods into our diet. There are many options that exist - so choose the types of high fiber foods that suit your dietary needs and preferences.
The main “categories” of high fiber foods include…
Beans/legumes
Whole grains
Fruits (eat the skin, when possible)
Vegetables (eat the skin, when possible)
Nuts & seeds
My Top 7 (Favourite) High Fiber Foods
*Please note, the photos are stock images & are not representative of meal ideas described
Chia seeds —> about 5 grams of fiber! in 1 tbsp (BONUS - chia seeds are also a source of omega-3 fatty acids - an essential fatty acid associated with anti-inflammatory & cognitive health benefits)
How to Eat Them
✅ Add chia seeds to a breakfast yogurt bowl —> 3/4 cup Greek yogurt with 3/4 cup fruit/berries, 2 tbsp nuts/seeds, 1 tbsp chia seeds, and a small drizzle of nut butter on top
✅ Add a tbsp of chia seeds to your morning fruit & protein smoothie/power shake
✅ Prepare homemade chia seed jam (thaw 1 cup of frozen fruit in the microwave OR in a small pot on the stove, then remove from heat and stir in 1-2 tbsp chia seeds, let cool to room temp then transfer to an airtight container & store in the fridge —> becomes a great jam to have on whole grain bread, yogurt, cottage cheese, etc.)
Pears —> a medium sized pear has about 5.5 grams of fiber.
How to eat them
✅ Enjoy as a side dish to your morning scrambled eggs
✅ Serve as a snack - dipped in dark chocolate, sprinkled with cinnamon, or plain
✅ Incorporate in pork-based dishes (seared pork with sauteed pears is a delicious sweet-and-savoury dish)
✅ Add to “winter salads” - pear, walnut, and blue cheese over mixed greens - tossed in a light balsamic and olive oil dressing
✅ Enjoy as a dessert —> poached, dipped in chocolate, etc.
Lentils —> 1/2 cup cooked has a bout 7-8 grams of fiber
How to eat them
✅ Add to your beef bolognese sauce (lentils have a similar texture to ground beef & will add a fiber PUNCH to your typical bolognese sauce)
✅ Blend into a soup (carrot lentil soup is one of my favourites - you can leave whole if you like, or if you prefer a smooth texture, blend them into the soup)
✅ Lentil and turkey chili
✅ Add lentils to scrambled eggs —> try a lentil & scrambled egg “hash” with your favourite veggies —> top with feta cheese, avocado, or another flavour of your choice
Broccoli —> 3.3 grams of fiber per 100 grams of cooked broccoli
How to eat them
✅ Incorporate them into a soup! Broccoli cheddar, broccoli chicken, beef & broccoli, etc.
✅ Try mixing “riced broccoli” with brown rice, quinoa, or couscous
✅ Enjoy chopped & cooked in a stir fry
✅ Try broccoli and dried cranberry coleslaws (bonus tip: when preparing a coleslaw, make it with 1/2 mayo and 1/2 greek yogurt for a tiny protein boost!)
Try This Broccoli Coleslaw Recipe >> (for the dressing, try 1/2 mayo and 1/2 greek yogurt for a mini protein boost!)
Almonds —> about 4/5 grams of fiber per 1/4 cup of whole almonds
How to eat them
✅ Green beans almondine!
✅ Add almonds to salads or savoury “power bowls” for a nice crunch
✅ Use slivered almonds as a crunchy topping (textural element) for a soup
✅ Enjoy dark chocolate almonds for a sweeter snack
✅ Add almonds to your morning bowl of oatmeal, greek yogurt parfait, or cottage cheese parfait
Chickpeas —> about 6 grams of fiber per 1/2 cup
How to eat them
✅ Add to a stir fry (ie: chicken chickpea stir fry)
✅ Add to a morning shakshuka (tomato sauce with eggs & chickpeas)
✅ Enjoy roasted as a snack (or roasted as “croutons” in a salad)
✅ Add to a curry or a stew
Steel Cut Oats —> about 5 grams per 1/4 cup measured dry (then cooked in water to your liking)
How to eat them
✅ Sweet —> top with nuts, seeds, fresh fruit, and a source of protein (ie: cook oats with egg whites, add a third party verified plain protein powder, add greek yogurt, side of eggs, etc.)
✅ Savoury —> top with eggs, sauteed veggies, a little bit of parmesan cheese, and some olive oil or pesto!
What are your favourite ways to BRING fiber into your dishes? Comment your favourite tips, strategies and recipes below.
Learn more about FIBER this September!
MONTHLY PREP PARTY: Discover NEW & delicious high-fiber meal components (how to prepare them, how to use them, and how to store them) in our September Prep Party!
✅ Prep 5x recipes in a follow-along-class style with yours truly (Chef n’ Coach Kenzie Osborne)
✅ Receive access to the recording for 14 days after the prep party
✅ When you register, you’ll get immediate access to the recipes, shopping list, and prep party schedule
View the menu & register here >>
FEATURED TALK: Join our featured talk this month - Fall Flavours and Fiber Focus to learn…
Why is fiber consumption often associated with health benefits (including weight loss and reduced blood sugars)?
How does fiber affect gut health (beyond bowel regularity)?
What is the difference between insoluble VS soluble fiber?
How much fiber is recommended per day?
“When I increase fiber consumption, I feel bloated, have gas, and sometimes have constipation” —> learn why this might be happening & how to increase fiber in a comfortable way
How can you add fiber to your meals in simple, practical ways?
BONUS: What is in-season in the fall and what ingredients & flavours are must-haves in your kitchen?
✅ Join our 90-minute featured talk - with live Q&A period!
✅ Receive access to the recording for 14 days after the talk
View all details & register here >>
Join our Classes For FREE
If you are a member of the Always Nourished Community, you get access to ALL workshops for FREE! Find the direct links to join in the Events Section of the community here.
Not yet a member? Join our waitlist and apply here >>
Can’t make the time? That’s okay! All registrants will receive access to the recording for 14 days after the session ends