5 High-Fiber Recipes to Cleanse Your Digestive Tract

Most people know eating fiber is important. But what does that even mean? Why fiber? What is it and what role does it play in your health?

Fiber comes in two different types:

1. Soluble: It is just as it sounds—soluble—it can be dissolved. It absorbs water and turns into a gel-like consistency that slows down digestion. This is helpful for satiety and keeping you feeling fuller longer. Soluble fiber also helps slow the absorption of sugars into your bloodstream so it’s helpful for keeping blood sugar levels stable.
   
   Soluble fiber is found in foods like fruits, oats, veggies, beans, seeds, and nuts.
   
2. Insoluble: It is not digested by the body and creates bulk in your stool. Insoluble fiber is helpful for clearing out the digestive tract and binding to toxins along the way. Eating insoluble fiber helps keep things moving in the digestive system to eliminate backup and constipation.
   
   Insoluble fiber is found in nuts and beans, and veggies like cauliflower, celery, and kale.

High-fiber diets have been shown to provide many health benefits.

• Bowel movements become more regular as well as improving the health of your digestive tract as a whole.
• Cholesterol levels are modestly improved with a high-fiber diet by reducing low-density lipoproteins (LDL = “bad” cholesterol).
• As mentioned before, fiber also helps normalize blood sugar levels and reduce the risk of type 2 diabetes.
• Lastly, high-fiber diets help achieve and maintain a healthy weight due to the fact that fiber makes you feel fuller longer. You’re less likely to overeat and the fiber keeps your body eliminating waste matter that can add pounds to the scale.

You don’t have to choke down oat bran crackers and eat kale by the handful to get your fiber intake. These five recipes are loaded with fiber to provide you will all the benefits of a high-fiber diet while still being satisfying to the tastebuds.

Lean and Green Smoothie

The fiber kings in this smoothie are the romaine lettuce, apple, and ground flaxseed. This smoothie is an easy way to get a boost of fiber in the morning and bonus—the fact that it’s blended makes it easier on the digestive system!

Ingredients:

• 1 head romaine lettuce
• 1 handful spinach
• 2 cups water
• 1 apple, cored
• Juice of 1/2 lemon
• 1/2 banana
• 2 tablespoons ground flaxseed

Directions:

Add all ingredients to a blender and blend until smooth.

Serves 2

Green Giant Smoothie

Celery contains not only fiber, but it’s also water rich. This smoothie provides dietary fiber along with hydration! Celery isn’t always an eater’s favorite, so blending it up in a smoothie is an easy way to consume its benefits. The other star in this smoothie is the pears that have 5.5 g of fiber each!

Ingredients:

• 2 cups water
• 3 cups fresh spinach
• 2 stalks celery
• 2 pears, cored
• 1 banana
• 1 tablespoon coconut oil
• 1 tablespoon wheat grass powder

Directions:

Add all ingredients to a blender and blend until smooth.

Serves 2

Chopped Kale Crunch Salad

Greens are always a safe bet when you’re trying to eat more fiber, but sometimes the last thing your tastebuds want is a bowl full of raw kale. Here, the kale gets dressed up with sweet potato, cabbage, broccoli slaw, carrots, chickpeas, and many other goodies that not only add flavor, but also more fiber! This salad is a more than a salad, it’s a meal.

Ingredients for salad:

• 2 sweet potatoes, diced
• 1 tablespoon coconut oil, melted
• 1 teaspoon Himalayan pink salt
• 1/2 teaspoon onion granules
• 1/2 teaspoon garlic granules
• 1/4 teaspoon black pepper
• 8 cups shredded kale (about 1 large bunch of curly kale, stems removed and chopped)
• 1/2 cup shredded red cabbage
• Juice of 1 lemon
• 1 tablespoon extra virgin olive oil
• 1 cup broccoli slaw
• 1/2 cup shredded carrots
• 1 15 oz. can garbanzo beans, drained and rinsed
• 1/4 red onion, finely diced
• 1/3 cup dried cranberries
• 1/4 cup pumpkin seeds
• 1/4 cup sunflower seeds
• 2 tablespoons sesame seeds

Ingredients for dressing:

• 1/4 cup tahini
• 3 tablespoons water
• 2 tablespoons extra virgin olive oil
• 2 tablespoons maple syrup
• Juice of 1 lemon
• 1 teaspoon sesame seeds
• 1/2 teaspoon Himalayan pink salt
• 1/4 teaspoon onion granules

Directions:

Preheat your oven to 425 degrees. On a large baking sheet, add diced sweet potatoes with coconut oil, salt, onion granules, garlic granules, and pepper. Mix well so all the potatoes are coated. Bake in the oven for 25-30 minutes until the potatoes start to brown and crisp on the edges. You want them nice and crispy so they hold up in the salad.

As the potatoes cook, prepare the salad. Start by adding the kale and cabbage to a large bowl. Next, add in the juice of 1 lemon and 1 tablespoon of olive oil. Massage the kale mixture with your hands until all the lettuce is coated. Add in the remaining ingredients and toss to combine. When the potatoes are finished cooking, let them cool before adding to the salad.

Lastly, make the dressing by whisking together all the ingredients.

If you are prepping this recipe ahead of time, portion the salad into individual containers and package the dressing separately.

Serves 4

Lentil Sloppy Joe’s

Per cup, lentils contains 20.5 g of fiber! Along with the carrots and red bell pepper, these Lentil Sloppy Joe’s provide loads of fiber. This is a delicious way to up your fiber intake.

Ingredients:

• 2 tablespoons extra virgin olive oil
• 1/4 cup diced yellow onion
• 1/4 cup diced red bell pepper
• 1 large carrot, peeled and diced
• 1 teaspoon Himalayan pink salt
• 1/4 teaspoon black pepper
• 2 cloves garlic, minced
• 2 tablespoons (heaping) tomato paste
• 3 cups cooked lentils
• 1 1/2 cups tomato sauce
• 3 tablespoons coconut aminos
• 1 tablespoon apple cider vinegar
• 2 teaspoon chili powder
• 2 teaspoon ground cumin
• 1/4 teaspoon ground mustard
• 1/4 teaspoon cayenne pepper

Directions:

In a medium-sized pot, turn the stove to a medium heat. Add in olive oil, onions, bell pepper, carrot, salt, and pepper. Sauté vegetables until soft, about 7–10 minutes. Add in minced garlic and cook until fragrant. Next, add in the tomato paste, stir to coat the vegetables, and cook for another 5 minutes. Add in the lentils and the rest of the remaining ingredients. Stir to combine and turn the heat to low. Let the mixture cook for about 5–10 minutes.

Serve in lettuce cups or a gluten-free bread of your choosing.

Serves 4

Chia Date Energy Balls

If greens aren’t your thing for fiber, hopefully these Chia Date Energy Balls will do the trick. Dates, chia seeds, and pumpkin seeds all provide necessary dietary fiber. These are perfect for snacking since the fiber content will help you stay satiated between meals.

Ingredients:

• 1 cup dates, pitted
• 1/4 cup chia seeds
• 1/4 cup raw cacao powder
• 1 teaspoon vanilla extract
• 1/4 teaspoon cinnamon
• 1/4 cup raw pumpkin seeds
• 2 tablespoons water

Directions:

Combine all ingredients in a high-speed blender or food processor. Process/blend until the dates have broken down and all the ingredients are incorporated. Form the ingredients into little balls about 1″ in diameter. Add the balls to a tray, then put into the freezer for 30 minutes to form. Enjoy or store in the refrigerator for up to 1 week.

Serves 6

Between smoothies, salads, main meals, and snacks, it’s easy to incorporate more fiber into your diet. Please note that when consuming high-fiber foods, it’s important to stay hydrated. Too much fiber without adequate water intake will back up your digestive system, so drinking enough water is key!

*Editor’s Note: The information in this article is intended for your educational use only; does not necessarily reflect the opinions of the Chopra Center's Mind-Body Medical Group; and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.

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