8 High-Fiber Recipes Great for Weight Loss
Various reports show that an average American person gains around 2 pounds per year, and as a solution for this problem a professor in the Department of Exercise Sciences at Brigham Young University, Dr. Larry Tucker, suggests eating more fiber. Besides helping you control your blood sugar levels, and prevent hunger strikes, fiber is the carbohydrate which will help you lose weight as well. Fiber helps you feel full at a very low cost (very few calories), and it helps you not crave unhealthy foods as much. A study which included 240 obese people of both genders, ages 21-70, showed that people who didn’t make any dietary changes, except increasing their daily intake of fiber, lost around 6 pounds in the period of 6 months. Their blood pressure was also lowered, and that is good because obese people generally have problems with high blood pressure.
A daily recommended amount of fiber is 21-25g for women and 30-38g for men, and taking in this quantity isn’t difficult at all considering that fiber-rich foods are whole and delicious and that you can add them to various recipes of the foods you’re already eating. So, here are some high-fiber recipes to give you some inspiration that will set you on the right path.
Pasta, Broccoli Rabe and White Bean
In this recipe, the pasta is made of whole wheat and the carbohydrates you will be taking in will be both healthy and beneficial for your weight loss. It is a meal inspired by Italian cuisine that serves very well as a comfort dish in the time of cravings, and it contains around 13g of fiber in one serving. This meal is two in one – easy and quick to make and finger-licking delicious. It will only take you half an hour to prepare it and then you can sit with your family and enjoy.
Garlic Pasta with Shrimp and Veggies
This creamy meal will knock your socks off. The pasta in this recipe is, of course, whole wheat. What gives this meal such a specific wonderful taste is the combination of garlicky yogurt sauce, asparagus, red bell peppers, peas and shrimp, and on top of that give it even more taste by adding a side salad with tomato and cucumber slices, with dressing made of olive oil and lemon juice. This is a true summer dish which will satisfy your hunger and taste buds and leave you with an easy and refreshing feeling.
Chicken and White Bean Salad
If you like to feel that crunchy texture, you won’t be disappointed with this meal. Zucchini and celery will satisfy your needs for this texture without filling you up with starchy carbs and causing your waist to grow large. Chicken and beans are served over a green salad which you can choose to your liking. One portion of this tasty nutritious meal contains around 8 grams of fiber which is a fairly good amount for one meal. It will take you around 25 minutes to make it according to the recipe.
Grilled Fish Tacos
This time, the fish that goes into your taco will not be deep-fried but grilled, which will save you many calories that you would take in with all that additional fat. The important thing when grilling the fish fillets is to make sure they are thin enough so you grill them fast. Since fish easily falls apart and sticks, you should not put it onto your grill until you oil it well and it is well heated. You will need to spare 50 minutes to make this amazing meal, and here is how.
Cauliflower and Gruyere Sauce
Here, we replace the starchy carbohydrates from macaroni or potatoes with non-starchy cauliflower which is low in calories but the taste remains excellent. The cheesy taste combines very nicely with this veggie and easily satisfies your cravings. This recipe provides you with 5g of fiber in one serving. and it is easy to make as it takes only 25 minutes until this deliciousness is ready.
Greek Orzo Stuffed Peppers
This dish is very open to modifications according to your liking. The basic ingredients are bright bell peppers which you can steam or put in a microwave if you are very hungry and want it done as quickly as possible. When this part of the process is done, the peppers are ready for stuffing, and this is the changeable part. You can put orzo, spinach and feta cheese, but this is not a must – you can make your own combination and use some other cheese, vegetable and beans instead of the mentioned ones. But if you want to stick with the basic recipe, here it is. One serving of this meal contains around 11g of fiber.
Raspberry, Avocado and Mango Salad
Easy on the eyes because of its colorfulness, this salad is a mood changer. There are 7g of fiber in this healthy combination of hazelnuts, raspberries and avocado, and the taste doesn’t fall behind. This is really an easy meal when you are not feeling very hungry, but it will fill you up and satisfy your taste buds as well as your hunger. During summer, this is a perfect combination of refreshing and nutritious ingredients, and the best part besides the taste and the slimming effect is that it only takes 15 minutes to prepare.
This is one of those side dishes extremely easy to prepare, but so delicious that you will not be able to resist eating more than you actually need. But don’t worry – this will not make you fat, so eat as much as your stomach and consciousness let you. You can grill them or bake them in a pan, and you need only a little olive oil, salt and lemon. With the amazing 9g of fiber per portion, this food will be an excellent addition to your main course, or it can be eaten as a snack.