High Fibre Recipes (under 500 calories)

Fibre is an indigestible carbohydrate found in the cell walls of plant foods, and is the key to healthy digestion and a happy gut. There are two kinds of fibre, soluble and insoluble, and both provide great health benefits. We recommend consuming 30g of fibre every day, whether through fibrous foods or drink supplements like these, to get the most out of this macronutrient. Keep reading to find out how to get more fibre into your diet, and to try some of our favourite high fibre recipes.

Benefits of fibre

Fibre feeds the ‘good’ bacteria in your gut, which in turn plays crucial roles in your health. The health benefits of consuming enough fibre are extensive, as it: 

• Supports your immune system
• Reduces risk of type 2 diabetes
• Aids weight loss¹
• Improves brain function²
• Reduces risk of digestive disorders^3,4
• May reverse metabolic syndrome and cardiovascular disease⁵

How to eat more fibre

To reach that 30g daily fibre target, you may need to make a few changes. There are several ways to eat more fibre, but here are a few to get you started.

• Leave the skin on your fruits and veggies: Up to 31% of a vegetable’s fibre is in its skin, and the antioxidant levels can be 328 times higher in fruit peel than in pulp.^6,7 So, try leaving the skin on your vegetables, and make sure you eat your fruit whole rather than in juice form to consume the maximum amount of fibre possible.

• Try a fibre supplement: If you’re one of the 90% who isn’t consuming enough dietary fibre, then you may want to consider taking a supplement.⁸ Our Shakes (available in the UK) and Fibre and Sleep Blends (available in NZ and Australia) are all delicious, quick and easy options for when you need to boost your fibre intake.

• Eat your fibre first: Start your day with a high fibre breakfast to get yourself set up for the rest of the day, and take the pressure off your remaining meals. If you don’t have time to cook in the morning, try The Fast 800 Shakes as a filling, fibrous breakfast on-the-go.

High fibre recipes

Fibre might be a form of carbohydrate, but that doesn’t mean it has to be high in calories. There are plenty of high-fibre, low-calorie recipes that you can enjoy whether you’re following a fasting diet or not. So, here are a few ideas to get you going:

Breakfast

Chocolate Protein Porridge 

This deliciously, chocolatey porridge recipe is the ultimate indulgent breakfast for any sweet tooth. Better yet, it’s nutritionist-approved and supports your gut health, providing almost half your daily fibre (and half your daily protein) intake in under 500 calories per portion.

Lunch

Chocolate Peanut Salted Caramel Shake

We know life can get busy, so if you’re caught short for time during your lunch break, whipping up a quick shake can be the best way of still getting a fibrous, filling lunch. Fibre-rich shakes are great to have on hand, and this tasty recipe provides almost a third of your daily fibre and half your daily protein in just one 317 calorie portion. It couldn’t be easier.

Dinner

Stuffed Cauliflower Paratha

This convenient high fibre recipe cooks in just 15 minutes, and packs a punch both in its flavour and in its fibre content. Just one portion of these whole wheat Indian flatbreads stuffed with spiced cauliflower provides over 13g of fibre, while remaining low calorie at under 400 calories.

The impressive benefits of fibre are within reach, you just need to know how to get enough of it into your diet. Making a few simple changes, like trying a supplement, can make all the difference in a health journey. Try The Fast 800 Shakes and Fibre and Sleep Blends here to make a start today.