30 Healthy High-Fibre Foods That Make You Feel Full And Satisfied

by | Feb 28, 2017 | Food & Nutrition

Photography by Unsplash

It also happens to be the number of grams you should be clocking daily.

Okay, it’s not the sexiest substance on the planet. But fibre’s rep (all gas, no glam) is getting a much-deserved makeover. Aside from it being general health dynamite, research shows that the nutrient could be key to fighting fat — just 30g daily (the average person gets just 16g) can be as effective for your waistline as more restrictive or complicated diets, according to a study in the Annals of Internal Medicine. That’s because it keeps you satisfied on fewer kilojoules by filling you up and curbing hunger pangs. But step away from the cereal and leave the tinned prunes to your ouma. Some simple upgrades can deliver the goods in more palatable meals. Here are 30 fresh ways to score your 30g every single day.


1. Hemp hearts to soups
Your fibre gain: 2g per 2 tbsp
These nutty-tasting seeds pack a protein punch and boast omega fats too. Hearty indeed.
2. Peas to toast
Your fibre gain: 3g per 75g
Mash with chopped mint, olive oil, lemon zest, chilli flakes and salt. Next-gen avo on toast.
3. Mushrooms to scrambled eggs
Your fibre gain: 2g per 5 shiitakes.
Savour a shot of umami flavour for next to no kilojoules.
4. Toasted hulled buckwheat to salad
Your fibre gain: 2g per 2 tbsp
Add a satisfying crunch to greens, it’s like a 2017 version of pine nuts.
5. Plain popcorn to trail mix
Your fibre gain: 2g per 16g
Air-popped kernels add volume to nuts, dried fruit and seed mixes.
6. Butternut to pizza
Your fibre gain: 3g per 65g
Purée it and slather on a pre-made crust with your toppings of choice
7. Dried apples to roasted vegetables
Your fibre gain: 4g per 60g
Drying concentrates flavour, lending a sweet kick. Tangy.
8. Cacao nibs to coffee
Your fibre gain: 3g per 1 tbsp
Grind these nibs and go avant-garde with your flat white for a mocha-like brew.
9. Pear to a cheese toastie
Your fibre gain: 3g per 1⁄2 pear
Make a grown-up version of the Breville classic with blue cheese, sliced pear and rocket.
10. Sun-dried tomatoes to cooked grains
Your fibre gain: 2g per 20g
Bland spelt and quinoa benefit from a bit of acidity and intensity.
11. Dried unsweetened coconut to salsa and dips
Your fibre gain: 2g per 1 tbsp
Sprinkle it into the mix before dressing with fresh lime juice.
12. Tinned beans to smoothies
Your fibre gain: 3g per 45g
Drain and blend with your usual melange – you’ll never taste ’em.
13. Almonds to tuna or egg salads and sandwiches
Your fibre gain: 1g per 2 tbsp
Chopped or slivered, nuts add crunch to a lunch al desko.
14. Chia powder to pancake or baking recipes
Your fibre gain: 4g per 2 tbsp
Grind chia seeds yourself in a blender or buy pre-ground.
15. Unsweetened cocoa powder to porridge
Your fibre gain: 2g per 1 tbsp
Chocolate for breakfast! Also try it in pancake batter and puddings.


16. Sugar for dates
Your fibre gain: 3g per 2 dates
Soak in boiling water, then blend to a paste and use as a natural sweetener.
17. Carrots for parsnips
Your fibre gain: 3g per 100g
Use the paler root veg anywhere you’d eat its orange cousin for a bit more roughage.
18. Mayo for avocado
Your fibre gain: 7g per 1⁄2 avocado
Mash with a little paprika and lime zest for a punchy spread rich in healthy fats.
19. Cabbage for Brussels sprouts
Your fibre gain: 2g per 200g
Use a mandolin to make shredded raw sprouts – it’s brilliant in coleslaw.
20. Brown rice for spelt
Your fibre gain: 4g per 250g
Soaking the grain overnight slashes cooking time by about 30 percent. Prep, people.
21. Spaghetti for soba noodles
Your fibre gain: 3g per 56g
Naturally gluten-free (not to mention genuinely tasty).
22. Minced beef for lentils
Your fibre gain: 5g per 40g
When cooked, their hearty texture makes them ideal in meatballs and spagbol.
23. Croutons for chickpeas
Your fibre gain: 5g per 80g
Toss with your favourite herb and olive oil and bake until crisp (40 minutes at 200°C).
24. Breadcrumbs for coconut flour
Your fibre gain: 7g per 2 tbsp
Coat prawns or chicken for a crunch with Caribbean undertones.
25. Butter for sweet potato
Your fibre gain: 8g per 200g
Use 200g puréed sweet potato in place of 115g butter in your baking.
26. Balsamic vinegar for raspberries
Your fibre gain: 2g per 30g
Blitz with some olive oil, mustard and garlic for the ultimate vinaigrette.
27. Mash for baked potato
Your fibre gain: 3g per potato
Nearly half of a spud’s fibre lives in its skin, so chow down on the whole thing!
28. Wholewheat bread for 100 percent rye bread
Your fibre gain: 1g per slice
Make sure the ingredients list starts with coarse or whole rye flour.
29. Strawberries for blackberries
Your fibre gain: 4g per 125g
Tart, loaded with antioxidants and excellent in smoothies.
30. Oranges for Kumquats
Your fibre gain: 2.5g per 5 kumquats
You can even eat the rinds of these bite-sized citrus fruits.
Looking for more? Here’s what you need to know about fibre (and how you can tell if you’re getting enough).
This article was originally published in the Jan/Feb’17 issue of Women’s Health South Africa.

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