5 high-fibre meals you can make in under 25 minutes

Benefits of a high-fibre diet

Fibre is an essential component of a healthy diet. It’s found primarily in the cell walls of fruits, vegetables and whole grains, and feeds the ‘good’ bacteria in your gut. Consuming your recommended 30g of fibre everyday helps that good bacteria support the health of your brain, blood sugar levels, digestive system and immune system. It also helps you maintain a healthy weight by slowing gastric emptying and keeping you fuller for longer.¹

If you want to experience the incredible benefits fibre has to offer, but are short on time and inspiration, try some of our favourite high-fibre meals that can be made in under 25 minutes below.

5 powerful sources of fibre

There are plenty of rich sources of fibre that are easy to source and delicious to eat. Here are just a few of our favourites to keep stocked up on:

• Raspberries: Not only are raspberries delicious, they are one of the best whole-food sources of fibre out there. They contain a whopping 7g of fibre per 100g, making them a much richer source of fibre than most other fruits. This is just one of the reasons we like to include them in many high-fibre meals on our Programme.
• Lentils and pulses: Lentils and pulses are nutritional powerhouses. Packed full of protein and fibre, they’re excellent for keeping you full and supporting gut health.² Lentils and chickpeas both provide around 8g of fibre per 100g, helping you reach your daily target in no time.

• Avocado: Avocados are high in both healthy fats and fibre. With around 10g of fibre per avocado, they are known to improve digestion and aid in the reduction of belly (visceral) fat.^{3 4} 
• Chia seeds: Chia seeds are small but mighty. They pack in a staggering 34g of fibre per 100g and are ideal for sprinkling over breakfasts or adding into smoothies. As well as adding a satisfying texture to your meal, their soluble fibre content is known to aid weight loss and reduce your risk of heart disease.^{5 6} 
• Almonds: Offering around 11g of fibre per 100g, almonds are the ultimate versatile ingredient to add to your high-fibre meals. Tasty on their own, and in both sweet and savoury dishes, they’re an all-rounder to have in the cupboard.

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You can find plenty of tasty, simple recipes that utilise these incredible foods on our Programme. Alternatively, just keep reading to get you started with a few more high-fibre meal ideas for when you’re in a hurry.

Quick recipes you can make in under 25 minutes:

Time shouldn’t be a barrier to you enjoying the health benefits fibre has to offer. Give these quick and easy high-fibre meals a go to discover just how tasty upping your fibre can be.

• Chicken and Chickpea Salad: A salad is one of the best rapid meals to throw together as it involves no cooking and can be pre-prepared in advance. This one is packed with 29.4g of protein and 8.9g of fibre, making it ultra satisfying.
• Tuscan Chicken: Another dish serving up almost a third of your daily recommended fibre is this tasty Tuscan Chicken. It takes just five minutes to prepare, and the result is a deliciously creamy sauce, plenty of high fibre veggies and tender chicken breast that the whole family is sure to love.
• High Protein Pasta: If you’re short on time, pasta is a convenient go-to. While white pasta is typically high in carbohydrates, this is a recipe that switches out the excess carbs for more nutrients, like 8g of fibre from the wholemeal pasta alternative.
• Beef Stir Fry: Packing in 9.3g of fibre in each portion, this stir fry is simple and adaptable to whatever you have in the fridge. Be it on a fasting or non-fasting day, feel free to alter it depending on your needs that day.
• Super Greek Salad: This is another salad ideal to be thrown together in a hurry. It’s a supercharged version of the classic Greek salad, adding in avocado, wholemeal pita and pumpkin seeds to make this high-fibre meal reach 9.1g of fibre per portion.

If you lead a busy lifestyle but want to open yourself up to the variety of incredible health benefits fibre has to offer, it’s recipes like these that are ideal for keeping on hand.

Find more delicious high-fibre meals that are ready in 25 minutes or less by signing up for your 7-day free trial of The Fast 800 Programme here.