Fibre Fiesta: How to Spice Up Your Diet

Ready to join the fibre revolution? Here's your toolkit:

• Whole Grain Wonders: Swap refined grains like white bread and pasta for whole-wheat alternatives, brown rice, quinoa, or oats.
• Rainbow on a Plate: Aim for a variety of colorful fruits and vegetables. Don't forget – the skin is often where the fibre lives!
• Bean Bonanza: Lentils, chickpeas, and black beans are fibre superstars. Add them to soups, salads, or main dishes for a protein and fiber punch.
• Nutty Delights: Snack on almonds, chia seeds, flaxseeds – these little powerhouses are packed with fibre and healthy fats.
• Gradual Gains: Introduce fibre gradually to avoid bloating. Start small and increase your intake over time.

Remember: Water is your best friend when it comes to fibre. It helps with digestion and prevents constipation.

High-Fibre Breakfast Recipe: Overnight Oats
Ingredients:

• 1/2 cup rolled oats
• 1 cup unsweetened plant-based milk
• 1/4 cup Greek yoghurt
• 2 tablespoons chia seeds
• 1/2 cup mixed berries (blueberries, strawberries, raspberries)
• 1/4 cup chopped nuts (e.g., almonds, walnuts) for topping
• 1 tablespoon flaxseeds for topping
• A pinch of cinnamon (optional)

Instructions:

•     In a mason jar or airtight container, combine the rolled oats, almond milk, Greek yoghurt, chia seeds, and honey or maple syrup (if desired).
•     Add the mixed berries on top of the mixture and sprinkle with a pinch of cinnamon.
•     Seal the container and shake it well to combine all the ingredients.
•     Refrigerate the jar overnight, or for at least 6-8 hours to allow the oats and chia seeds to soak and thicken.
•     In the morning, give it a stir and add more milk if you prefer a thinner consistency.
•     Top your overnight oats with chopped nuts and flaxseeds for extra fibre and texture. 

High-Fibre Lunch Recipe: Chickpea and Quinoa Salad
Ingredients:

• 1 cup cooked quinoa
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup diced cucumber
• 1 cup diced bell peppers (red, yellow, or green)
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 1/4 cup feta cheese (optional)
• For the dressing:
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions:

•     In a large bowl, combine the cooked quinoa, chickpeas, cucumber, bell peppers, cherry tomatoes, red onion, and fresh parsley.
•     If desired, add crumbled feta cheese for extra flavour (and fibre).
•     In a separate small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and pepper to make the dressing.
•     Pour the dressing over the salad and toss everything together until well combined.
•     Let the salad sit in the refrigerator for at least 30 minutes to allow the flavours to meld.
•     Serve the chickpea and quinoa salad as a high-fibre and nutritious lunch option.

Both of these recipes are rich in fibre and can be customized to suit your taste preferences. Enjoy your high-fibre breakfast and lunch!

Come and share your creations in She's Got Guts® The Facebook Group for living a gut friendly lifestyle.