Just adding seven grams of extra fiber a day is linked to a significantly lower risk of heart disease, bowel cancer, and type 2 diabetes, according to nutritionist and former chef Emily Leeming. That daily boost is equivalent to about half a can of chickpeas, as noted by Leeming in interviews with Business Insider.
High-Fiber Recipes for Gut and Heart Health
Beyond supporting smooth digestion, plant-based fiber found in foods like beans, nuts, and vegetables actively helps lower cholesterol levels and keeps blood sugar stable throughout the day, according to Leeming. While a wide body of health evidence links 30 grams of fiber a day to optimal heart and gut health—an amount Leeming personally consumes daily—maintaining that target does not require sacrificing flavor, as demonstrated in her cookbook Fiber Power.
Leeming’s sesame chicken noodles dish packs 10 grams of fiber alongside 51 grams of protein per serving. Preparing the meal takes 20 minutes of prep time and 20 minutes of cook time for four servings. The ingredient list calls for eight skinless, boneless chicken thigh fillets, a thumb-size piece of fresh ginger, one tablespoon of soy sauce, 150 grams of buckwheat noodles, half a small red cabbage, one large carrot, 300 grams of cooked edamame, two spring onions, a large bunch of cilantro, and two tablespoons of sesame seeds. The creamy sesame dressing requires one garlic clove, a thumb-size piece of fresh ginger, one teaspoon of sesame oil, three tablespoons of rice vinegar or lemon juice, one tablespoon of water, two tablespoons of tahini, three tablespoons of soy sauce, sea salt, and one tablespoon of honey.
Pro Tip: When boiling chicken thighs for noodle dishes, add sliced ginger and soy sauce directly to the poaching water to infuse the meat with subtle flavor while it cooks, as outlined in Leeming’s recipe instructions.
Tex-Mex Tuna Salad and Seeded Chocolate Banana Slices
Alternative high-fiber meal options from Leeming’s cookbook include a tuna and mango Tex-Mex salad that delivers 11 grams of fiber and 35 grams of protein per serving. Designed to serve four people in 15 minutes of prep time, the salad combines two 250-gram pouches of ready-cooked spelt, three 125-gram tins of drained tuna, diced mango and avocado, tomatoes, red onion, minced garlic, ground cumin, cilantro, extra virgin olive oil, and lime juice.
For a sweet option, Leeming’s seedy banana chocolate slices provide eight grams of fiber and eight grams of protein per serving across 12 squares. The recipe requires 30 minutes of cook time and 15 minutes of prep time, utilizing jumbo rolled oats, walnuts, pumpkin seeds, sunflower seeds, ground flaxseeds, poppy seeds, dried apricots, cranberries, almond butter, honey, mashed bananas, and dark chocolate, according to the instructions in Fiber Power.
Frequently Asked Questions
How much fiber should I eat daily?
Nutritionist Emily Leeming consumes around 30 grams of fiber a day, a target supported by a wide body of evidence linked to heart and gut health.
What foods are high in fiber?
Fiber is found in plant-based foods such as beans, nuts, vegetables, whole grains like spelt and oats, and seeds, according to Leeming.
Can fiber help prevent chronic diseases?
Adding just seven grams of extra fiber a day is related to a significantly lower risk of heart disease, bowel cancer, and type 2 diabetes, according to Leeming.
Disclaimer: This article is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your qualified physician or healthcare provider.
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