4 High Fiber Recipes To Take Care Of Your Digestion

High fiber foods should always be part of a balanced diet, as fiber is essential for a better digestive process.

These four high fiber recipes to take care of your digestion  promote muscle contractions which help assimilate food and hydrate the body.

Benefits of fiber for digestion

Dietary fiber is beneficial for the cardiovascular system. But they also improve intestinal transit. For example, fruits, grains, vegetables and legumes provide high amounts of fiber.

When we talk about fibers, we must distinguish two types:

• Insoluble fiber, which is found in grains and fruits, and improves intestinal transit
• Soluble fiber, which is contained in legumes and vegetables. They promote the slow absorption of fat and also regulate cholesterol and blood sugar

Brown rice, rye bread and oats are also common foods high in fiber. Among fruits, apples, bananas or pears, as well as dried fruits, are also recommended for their high fiber content.

When it comes to vegetables, we have artichokes, beans, chickpeas, lentils and peas. These also provide a lot of fiber which helps fight constipation.

For breakfasts, it is recommended to eat fruit with the cereals of your choice, accompanied by milk or yogurt. The same goes for snacks, although every day you can vary the ingredients. Adding nuts, such as walnuts, is also a great alternative.

These four high fiber recipes will help you take care of your digestion:

High fiber recipes

1. Carrot salad

Ingredients

• 3 carrots
• 2 beets
• 6 chopped walnuts
• 2 tablespoons of vegetable oil (30 ml)
• 2 tablespoons of lemon juice (30 ml)
• 1 pinch of salt
• 2 garlic cloves, crushed

Preparation

• Peel the carrots and beets, cook them and cut them into small cubes.
• In a medium bowl, pour the oil, lemon, salt and garlic.
• Add the carrots, beets and walnuts. Mix well then let stand a moment so that the flavors are integrated.
• Remove the garlic cloves and serve with two slices of toasted wholemeal oatmeal bread.

2. Vegetable cake

Ingredients

• 1 large plantain
• 2 ½ cups of cooked rice (500 g)
• 3 cups (450 g) lentils
• 2 tablespoons of wheat flour (30 g)
• 2 eggs
• Salt, pepper and garlic
• Oil

Preparation

• In a large salad bowl, place the cooked rice and the cooked plantain. Mix well.
• Add the lentils, previously cooked and drained, the flour and the well-beaten eggs.
• Add salt, pepper and garlic and continue to mix until you get a smooth paste.
• Shape into small cakes then fry them over low heat in a pan with oil.
• When they are medium brown, place them on a plate on paper towels and serve.
• The result is a healthy and nutritious little patty, ideal among high fiber recipes.

3. Chickpea salad with spinach and cod

Ingredients

• 500 grams of cod
• 2 cups of fresh spinach (60 g)
• 1 cup of chickpeas (150 g)
• ½ cup of raisins (75 g)
• ½ cup of pine nuts (75 g)
• 1 red tomato
• 1 fresh carrot
• Salt pepper
• Oil

Preparation

• Seasoned with salt and pepper, put the cod in the pan with a little oil until it is lightly browned.
• Place the raisins in a bowl with a little lukewarm water to hydrate them.
• In another skillet, toast the pine nuts for three minutes, stirring constantly to prevent them from burning.
• Cut the tomato and carrot, previously peeled, into small pieces then fry them with the garlic.
• Then remove the oil and add the fried vegetables to the chickpeas previously cooked and seasoned to taste.
• In the vegetable oil, place the spinach, then on top of the raisins and pine nuts.
• Cook over low heat for six minutes.
• Serve the chickpeas, spinach leaves and cod.

4. Fig and almond cupcakes

Figs and almonds can also be used in recipes that are high in fiber.

Ingredients

• 1 cup of flour (150 g)
• 1 tablespoon of baking powder (10 g)
• ¾ cup of butter (150 g)
• 1 cup of sugar (200 g)
• 1 cup of ground almonds (150 g)
• 3 eggs
• 6 figs

Preparation

• Beat the eggs until frothy.
• Then add the melted butter, sugar and ground almonds.
• Then the flour sifted with the yeast.
• Beat until smooth.
• Peel the figs then cut them into small cubes.
• Divide the mixture into small molds and place the fig pieces on top.
• In the oven, preheated to 180 ºC, bake the cupcakes until they are golden brown.
• Remove and let cool before unmolding them.