Dash Diet Fiber Based Recipes

 

Fiber is essential for digestion, blood sugar balance, and heart health — and luckily, plant-based foods are loaded with it.

Fiber promotes a feeling of fullness, which can aid in weight management by reducing overeating. Found in fruits, vegetables, legumes, whole grains, nuts, and seeds, fiber-rich foods are key to disease prevention and long-term vitality. Including a variety of these foods daily can significantly improve your digestive health and reduce the risk of chronic conditions.

Here are some tasty Dash Diet Fiber Based Recipes

Lentil & Quinoa Power Bowl

Fiber-rich ingredients: Lentils, quinoa, kale, roasted sweet potatoes, avocado
How to make:

• Cook 1 cup lentils and 1 cup quinoa separately.
• Roast sweet potato cubes (olive oil + paprika, 400°F for 25 min).
• Sauté kale with garlic.
• Assemble in a bowl: base of quinoa, topped with lentils, kale, sweet potatoes, avocado slices.
• Drizzle with tahini-lemon dressing.

Black Bean & Veggie Tacos

Fiber-rich ingredients: Black beans, corn, red cabbage, avocado

How to make:

• Sauté onion, garlic, and bell peppers until soft.
• Add 1 can black beans, ½ cup corn, freshly chopped tomato, cumin, and chili powder.
• Serve in corn tortillas with shredded red cabbage, sliced avocado, and fresh cilantro.

Chia Pudding with Berries

Fiber-rich ingredients: Chia seeds, raspberries, almond milk.

How to make:

• Mix 3 tbsp chia seeds with 1 cup unsweetened almond milk and a dash of vanilla.
• Let sit overnight in fridge.
• Top with mixed berries, chopped almonds, and a spoonful of flaxseed and sprinkle a little cinnamon before serving.

Get your list of 50 Fiber Rich Foods to add to your Dash Diet