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): Oatmeal with flaxseeds and berries : ½ cup rolled oats: 4g fibre 1 tablespoon flaxseeds: 3g fibre ½ cup mixed berries (blueberries, raspberries): 4-5g fibre Lunch (10-12g Fibre): Lentil and vegetable : 5g fibre ½ cup black beans: 7g fibre 1 cup roasted vegetables (broccoli, sweet potatoes): 4-6g fibre : 2 tablespoons chia seeds: 8g fibre ½ sliced banana: 1-2g fibre 1 tablespoon almonds: 1g fibre Lunch 3.5g fibre 1 cup steamed broccoli: 5g fibre ½ cup tofu: 1-2g fibre 1 tablespoon sesame seeds: 1g fibre

What is fibre? fibre slowly. Food Fibre content Food Fibre content Food Fibre content Psyllium husks 88.5 g Linseed 26.4 g Goji berries Food Fibre content Food Fibre content Food Fibre content Raspberries 3.7 g Millet 3.2 g Broccoli 2.6 Food Fibre content Food Fibre content Food Fibre content Mulberries 2.2 g Damson plum 1.8 g Peach 1.4

Loaded with fibre, healthy fats, and protein, it delivers 20–30 g of protein and around 10 g of fibre Fibre for gut health : This recipe delivers around 10 g of fibre per serving thanks to oats, oat bran Crunchy Homemade Granola: A High-Fibre, High-Protein Breakfast Idea Ingredients (Makes ~30 servings) cups rolled oats 1.5 cups pumpkin seeds 1.5 cups sunflower seeds 1/2 cup oat bran (great for extra fibre

warmly spiced, and naturally nourishing — perfect as a healthy breakfast, higher-protein snack, or fibre-rich Why These Healthy Muffins Are Extra Good for You Apples  – High in fibre and natural sweetness, they Keeping the skin on adds antioxidants and extra fibre. Chia Seeds  – Tiny but mighty, rich in omega-3s, protein, and fibre for steady energy and satiety. Learn more about the importance of fibre for good health here .

If you are looking to bake a healthy gluten-free bread that's high in fibre and protein , try the below tablespoons of hemp seeds to add into the mixture at the end, to add additional omega-3 fatty acids and fibre

Steel cut are the best as they are the least processed and are higher in fibre. Both steel cut and rolled oats are better than instant oats, as they have more fibre, therefore are slower They contain carbohydrates, protein, fat, fibre. Nuts and seeds are high in protein, fat, carbohydrates and fibre, plus they include different vitamins Coconut meat is high in fat, but also contains protein, carbs and fibre.

These delicious lentil muffins are packed with protein and fibre, making them a perfect nutrient-dense primary sources of protein, while linseeds, chia seeds, psyllium husks, and cacao add a good dose of fibre Enjoy these nutritious lentil muffins as a fibre-rich and protein-packed dessert! ​

Incorporating fibre-rich foods and cruciferous vegetables like cauliflower into your diet can support This cauliflower chickpea salad offers a delicious and convenient way to increase your fibre intake,

The sweet potatoes are rich in fibre , vitamin A, and antioxidants, supporting eye health and boosting With a mix of fibre, healthy fats, and protein, this salad is satisfying, satiating, and perfect for

Packed with fibre , vitamins, and minerals, this salad makes for a perfect light lunch or a colourful Quinoa is a complete plant-based protein, rich in fibre and essential amino acids, making it an excellent Asparagus is packed with vitamins A, C, and K, along with folate and prebiotic fibre to support gut It is also a great source of vitamin C, potassium, and fibre, aiding digestion and boosting immune function

. ✔ Rich in Flavour & Nutrients  – Packed with fibre and warming spices.

good for supporting bodily detox systems, supports liver and gallbladder health, packs good amount of fibre minerals calcium, magnesium, iron) Filtered water (around 1 cup) I also add into the drink Elsavie fibre

medium (250g) ripe pears (if you get them organic and local, don't peel them as peel contains additional fibre These healthy pear muffins  are a great source of fibre, healthy fats, and protein, making them perfect

Legumes are a fantastic food group to include 2–3 times per week  for their fibre , plant-based protein

Spring is the perfect time to refresh your diet with lighter, nutrient-dense meals, and what better way to do so than with a delicious smoothie? These five smoothie recipes are not only packed with flavour but also carefully balanced to provide carbohydrates, protein, and healthy fats. Designed by me as part of a gluten-free, lactose-free, and casein-free meal plan (that was one of the tasks that was allocated to me during my nutrition studies), each recipe offers around 250 kcal and is optimised for macronutrient and micronutrient balance. I do need to state here, I do not advocate for anyone to practice restricting diets, unless you have a diagnosed intolerance (gluten, lactose, casein). Whether you're looking for a pre-workout energy boost, a post-workout recovery drink, or just a satisfying snack, these smoothies have you covered! 1. Raspberry-Banana Smoothie Ingredients: 115g banana (peeled) 60g raspberries 5g almond flakes 15g spinach 7g sesame seeds 8g dried apricots 100g water Instructions: Blend all ingredients in the blender until smooth. Serve and enjoy! 2. Mango-Pineapple Smoothie Ingredients: 130g mango (fresh or frozen) 130g pineapple 10g almond flakes 4g chia seeds 15g coconut milk (I use Santa Maria Light) 50ml water 15g tofu 4g fresh mint leaves Instructions: Blend all ingredients in the blender until smooth. Serve immediately. 3. Sea Buckthorn-Banana Smoothie Ingredients: 125g banana 90g sea buckthorn berries 10g almond flakes 115g water 1g cinnamon 1g turmeric 15g tofu Instructions: Blend all ingredients in the blender until smooth. Enjoy your antioxidant-packed smoothie! 4. Carrot-Pineapple-Banana Smoothie Ingredients: 75g carrot juice 50g water 115g banana (peeled) 40g pineapple 15g almond flakes 1g turmeric 4g fresh ginger (peeled) 20g tofu Instructions: Blend all ingredients in the blender until smooth. Serve chilled. 5. Cocoa-Banana Smoothie Ingredients: 120g banana (peeled) 5g chia seeds 3g hemp seeds 5g cocoa powder 6g dates (pits removed) 8g almond flakes 100g water Instructions: Blend all ingredients until smooth. Indulge in this naturally sweet, chocolatey treat! For an autumn-inspired smoothie, try this pumpkin-spice smoothie recipe . Why Balanced Smoothies Matter Many people make the mistake of blending only fruits into their smoothies, leading to quick sugar spikes and crashes. To keep your energy levels stable, it's essential to combine carbohydrates, protein, and fats. These recipes are crafted to provide lasting satiety and balanced nutrition. For a deeper dive into how to create the perfect smoothie, check out my article: Smoothie Bowls – An Easy, Healthy Way to Start Your Morning . Try these smoothies and give your body the nourishment it deserves.

Moreover, they are packed with dietary fibre, which aids in digestion, helps regulate blood sugar levels They are also a good source of protein, complex carbohydrates and dietary fibre. These legumes are low in fat and high in soluble fibre , which helps lower LDL cholesterol levels. Their high fibre content slows down the absorption of sugar into the bloodstream, preventing spikes in Food for Gut Microbes Legumes, such as beans, lentils, and chickpeas, are rich in dietary fibre, which

Chickpeas, beans, and lentils are naturally rich in: Dietary fibre Plant-based protein B vitamins Minerals nutty flavour and is rich in: B vitamins, including vitamin B12  (especially in fortified varieties) Fibre

One of her key concepts is the “Fab Four”: protein, fat, fibre, and greens . Fibre Fibre is crucial for both gut health  and blood sugar balance . There are two main types of fibre: Insoluble fibre  doesn’t dissolve in water. Soluble fibre  dissolves in water to form a gel-like substance. Click here to learn more about fibre, its importance for the body and different foods to consume.

It's packed with plant protein, fibre, and antioxidants — and balanced with healthy fats and a refreshing delicious — it’s a powerhouse of nutrients : Quinoa and edamame  provide complete plant-based proteins and fibre

It’s also naturally gluten-free (if you need to be on gluten-free diet because of health), high in fibre Chia seeds  offer fibre, protein, and minerals like calcium and phosphorus, which are vital for bone Carrots also enrich the bread with extra fibre, which is a big win for digestion. Each slice has around 8g of protein and 8g of fibre. Alongside a soup or salad  to add extra fibre and satiety.