The presence of fiber is typical of foods of plant origin. Some of the foods containing fiber include whole grains, legumes, fruits, vegetables, and nuts. Inclusion of two or three kinds of these products in your diet can ensure you receive a considerable amount of fiber without additional supplements.
According to the National Institute of Diabetes and Digestive and Kidney Diseases, the amount of fiber needed by an adult depends on their age and gender. It’s typically 22 to 34 grams of fiber a day, but the institute’s recommendations on dietary fiber emphasize that it should be increased gradually with plenty of liquids.
College students often eat prepared foods due to a lack of time associated with attending classes and working on projects and assignments. If a week is particularly challenging, some students use do my homework services in order to obtain time for buying ingredients, preparing food or even cooking several servings at once. Just one hour of food preparation can make other days easier.
Daniel Walker, a student life consultant, recommends that you select recipes that allow you to cook similar meals using the same main ingredients in different ways. For instance, spinach can be added to pasta and curry, and chickpeas can serve as an ingredient of a sheet-pan dinner and of a quick lunch. Let’s now get into the recipes!
1. One-Pot Lentil and Tomato Pasta
This meal is hearty, comforting, and can easily be made in one pot. Lentils will give extra fiber, and spinach will just add color without affecting the taste.
Ingredients: 6 ounces whole-wheat pasta, 1 cup cooked brown or green lentils, 1 can chopped tomatoes, 2 cups baby spinach, 2 cups vegetable broth, 1 small chopped onion, 1 minced garlic clove, 1 teaspoon dried Italian herbs, and grated cheese (if needed).
Add onion and garlic to a large pan with a bit of olive oil and fry for three minutes. Add tomatoes, broth, Italian herbs, and pasta. Bring to a simmering point, reduce heat.
Cook until pasta is tender, stirring frequently to prevent sticking. Add water if the pan starts drying out. Add lentils and spinach in the last three minutes of cooking time.
Serve pasta into two different bowls and add some black pepper, chili flakes, or grated cheese to each bowl. Each portion will give you about 12-14 grams of fiber, depending on your choice of pasta and lentils.
Easiest way: Use canned lentils. Rinse them well and put them in the pan.
2. Black Bean and Sweet Potato Tacos
This dish combines soft sweet potato with spices and creamy black beans. It may seem like comfort food, but it also offers several good sources of fiber.
Ingredients: 1 medium sweet potato, 1 can of black beans, 6 small corn tortillas, 1 cup of shredded cabbage, 1 tomato, 1 lime, 1 teaspoon of cumin powder, ½ teaspoon of smoked paprika, and yogurt/avocado to serve.
Cube the sweet potato into smaller pieces. The more diced the ingredients are, the quicker they will cook. Fry the cubes in heated oil for about 10 minutes. Pour some water over the ingredients if they start to burn, but do not get soft.
Drain the black beans and put them in the pan with cumin, paprika, and salt to taste. Fry the beans for five more minutes. Warm up the tortillas and stuff them with the beans, cabbage, tomato, yogurt, and/or avocados and top it off with the lime juice.
The amount of six tacos will serve three people. One portion of it contains about 14 to 16 grams of fiber. You can make the filling earlier and store it in the fridge. The tortillas should be warmed up before assembling.
4. Sheet Pan Chicken, Chickpea, and Broccoli Dinner
Fiber-rich dishes do not have to be strictly vegetarian. Here is one delicious sheet-pan dinner recipe, where you will need to use chicken, chickpeas, and lots of vegetables.
Ingredients required: 2 small chicken breasts/thighs, 1 can of chickpeas, 1 head of broccoli, 1 red bell pepper, 1 small red onion, 1 tablespoon of olive oil, 1 teaspoon of garlic powder, 1 teaspoon of paprika, and half a lemon.
Preheat your oven to 425°F. Cut the chicken and vegetables into equal pieces. Drain and pat chickpeas dry, as it allows them to get crisper.
Spread all these ingredients on a baking sheet. Drizzle with olive oil, add garlic powder, paprika, salt, and black pepper. Mix them well. Cook for 25 minutes. Turn the vegetables halfway through the cooking process. Make sure that the chicken is fully cooked before serving. Sprinkle it with lemon juice.
One serving could contain from 10 to 12 grams of fiber. To make it even higher, serve chicken and vegetables with quinoa or brown rice.
5. Creamy White Bean and Barley Skillet
The chewy nature of barley gives this meatless meal a sense of fullness. White beans provide additional fiber, while the creamy sauce is formed by mashing some of them.
What you need: 2 cups cooked pearl barley, 1 can white beans, 8 oz. sliced mushrooms, 2 cups kale or spinach, 1 small onion, 1 garlic clove, ½ cup vegetable broth, and 2 tbsp plain yogurt or cream cheese.
Start by cooking the onion and mushrooms in a large skillet until the mushrooms turn brown and soft. Add garlic and cook for one more minute.
Next, combine barley, beans, and vegetable broth. Mash one quarter of the beans with a fork. This step thickens the mixture without using an extra-thick sauce.
Add kale or spinach and cook for 3 to 5 minutes. Turn off the heat and then stir in yogurt or cream cheese. Sprinkle with black pepper and lemon juice if desired.
Each portion will have about 13-15 grams of fiber. It is possible to freeze cooked barley in small portions since there is no need to cook it from scratch each time.
Small Ingredient Swaps for Increased Fiber Intake
It is not necessary to change the entire dietary habits within one day. Simple changes in ingredients can gradually increase fiber intake:
- Use whole-wheat pasta or brown rice.
- Add half a can of beans to soups, sauces, or salads.
- Keep frozen peas, spinach, and broccoli for easy meals.
- Do not peel the skins from potatoes, apples, and other foods.
- Include lentils in the preparation of taco and pasta sauces.
- Add nuts or seeds to your yogurt, oats, curries, and salads.
Fiber intake needs to be increased gradually if the current diet does not contain much fiber. Sudden changes may lead to problems with digestion – so take it one step and one recipe at a time!