5 High Fiber Recipes for Men: Improve Digestion and Lower Risk of Disease

Fibre is an important component of a healthy diet for both men and women. It is a type of carbohydrate that the body cannot digest, but it plays a vital role in promoting regular bowel movements, maintaining a healthy weight, and reducing the risk of certain diseases. Fiber also helps to keep the digestive system functioning properly by promoting the growth of healthy bacteria in the gut. Eating a diet high in fibre can also help lower cholesterol levels and reduce the risk of heart disease. Men should aim for at least 38 grams of fibre per day, which can be obtained through a variety of fruits, vegetables, whole grains, and legumes.

5 High Fiber Recipes

Sweet Potato and Black Bean Enchiladas

Sweet Potato and Black Bean Enchiladas Recipe:

Ingredients:

• 8 corn tortillas
• 1 large sweet potato, peeled and diced
• 1 can black beans, drained and rinsed
• 1 cup shredded cheddar cheese
• 1/2 cup diced red onion
• 1/4 cup chopped fresh cilantro
• 2 cloves of garlic, minced
• 1 teaspoon chilli powder
• 1/2 teaspoon ground cumin
• Salt and pepper to taste
• 1 cup enchilada sauce

Instructions:

1. Preheat the oven to 350°F.
2. In a large pot, bring water to a boil and add the diced sweet potato. Cook for about 8-10 minutes, or until the sweet potato is tender.
3. Drain the sweet potato and set it aside in a large mixing bowl.
4. In the same bowl, add the black beans, shredded cheese, diced onion, cilantro, minced garlic, chilli powder, cumin, and a pinch of salt and pepper. Mix well.
5. Spread 1/4 cup of the enchilada sauce on the bottom of a 9×13-inch baking dish.
6. Take one tortilla, place a couple of spoonfuls of the sweet potato and black bean mixture in the centre, roll it up, and place it seam-side down in the baking dish. Repeat with the remaining tortillas.
7. Pour the remaining enchilada sauce over the top of the rolled tortillas.
8. Bake for 25-30 minutes, or until the enchiladas are hot and the cheese is melted and bubbly.
9. Remove the enchiladas from the oven, let them cool for a few minutes, and garnish with fresh cilantro before serving.

This recipe is a great way to include sweet potatoes, black beans and corn tortillas in your diet which are all good sources of dietary fibre. This dish is also a great vegetarian option. Enjoy!

Grilled Chicken and Vegetable Foil Packets

Grilled Chicken and Vegetable Foil Packets Recipe:

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 cups sliced bell peppers
• 1 cup sliced onion
• 1 cup sliced mushrooms
• 1 cup sliced zucchini
• 2 cloves of garlic, minced
• 2 tablespoons olive oil
• 2 tablespoons Italian seasoning
• Salt and pepper to taste
• 4 sheets of aluminium foil

Instructions:

1. Preheat the grill to medium-high heat.
2. In a large mixing bowl, add the sliced bell peppers, onion, mushrooms, zucchini, garlic, olive oil, Italian seasoning, salt and pepper. Toss everything together until the vegetables are evenly coated.
3. Cut four sheets of aluminium foil, each about 18 inches long. Place one chicken breast in the centre of each sheet of foil.
4. Divide the vegetable mixture evenly among the packets, placing it around the chicken.
5. Fold the foil over the chicken and vegetables, sealing the edges to create four packets.
6. Place the packets on the grill, and grill for about 15-20 minutes, or until the chicken is cooked through.
7. Carefully open the packets, being careful of the hot steam.
8. Serve the chicken and vegetables hot and garnish with fresh herbs if desired.

This recipe is a great way to include vegetables in your diet and get some fibre in. The vegetables in this recipe are bell peppers, onion, mushrooms, and zucchini. You can also swap vegetables to your liking. The foil packets make it easy to grill and the Italian seasoning adds great flavour. Enjoy!

Turkey and Vegetable Lettuce Wraps

Turkey and Vegetable Lettuce Wraps Recipe:

Ingredients:

• 1 lb ground turkey
• 1 cup diced bell peppers
• 1 cup diced onion
• 1 cup diced carrots
• 2 cloves of garlic, minced
• 2 tablespoons soy sauce
• 2 tablespoons hoisin sauce
• 1 teaspoon sesame oil
• Salt and pepper to taste
• 1 head of butter lettuce, leaves separated

Instructions:

1. In a large skillet over medium heat, add the ground turkey, bell peppers, onion, carrots, and garlic. Cook until the turkey is browned and the vegetables are tender.
2. Stir in the soy sauce, hoisin sauce, sesame oil, salt, and pepper. Cook for an additional 2-3 minutes, or until the sauce is heated through.
3. Remove from heat and let the mixture cool slightly.
4. Take a butter lettuce leaf, and add a spoonful of the turkey and vegetable mixture in the centre.
5. Fold in the sides of the lettuce leaf and roll it up, like a burrito.
6. Repeat with the remaining lettuce leaves and turkey mixture.
7. Serve the lettuce wraps with additional hoisin sauce or soy sauce if desired.

This recipe is a great way to include vegetables in your diet and get some fibre in. The vegetables in this recipe are bell peppers, onion, and carrots. You can also swap vegetables to your liking. The lettuce leaves provide a crispy and refreshing contrast to the warm and savoury filling. Enjoy!

Quinoa and Vegetable Salad

Quinoa and Vegetable Salad Recipe:

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1 cup diced bell peppers
• 1 cup diced cucumber
• 1 cup diced cherry tomatoes
• 1/2 cup diced red onion
• 1/4 cup chopped fresh parsley
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 clove of garlic, minced
• Salt and pepper to taste

Instructions:

1. Rinse the quinoa in a fine mesh strainer and drain.
2. In a medium saucepan, bring the water to a boil and add the quinoa.
3. Reduce the heat to low, cover and simmer for about 15-18 minutes, or until the quinoa is tender and the water is absorbed.
4. Remove the quinoa from the heat and fluff it with a fork. Allow it to cool to room temperature.
5. In a large mixing bowl, add the diced bell peppers, cucumber, cherry tomatoes, red onion, parsley, olive oil, lemon juice, minced garlic, salt, and pepper.
6. Add the cooled quinoa to the vegetable mixture and toss everything together until the vegetables and quinoa are evenly coated.
7. Cover and chill in the refrigerator for at least 30 minutes before serving.

This recipe is a great way to include quinoa and vegetables in your diet and get some fibre in. The vegetables in this recipe are bell peppers, cucumber, cherry tomatoes and red onion. You can also swap vegetables to your liking. The quinoa provides a great source of protein, and the lemon juice and olive oil dressing add great flavour. Enjoy!

Slow Cooker Beef and Vegetable Stew

Slow Cooker Beef and Vegetable Stew Recipe:

Ingredients:

• 1 lb beef chuck roast, cut into bite-sized pieces
• 2 cups diced carrots
• 2 cups diced potatoes
• 1 cup diced onion
• 1 cup diced celery
• 2 cloves of garlic, minced
• 2 cups beef broth
• 1 cup red wine
• 2 tablespoons tomato paste
• 2 teaspoons dried thyme
• 2 bay leaves
• Salt and pepper to taste

Instructions:

1. In a slow cooker, add the beef chuck roast, carrots, potatoes, onion, celery, garlic, beef broth, red wine, tomato paste, thyme, bay leaves, salt, and pepper.
2. Cover and cook on low for 8-10 hours, or on high for 4-6 hours, or until the beef is tender and the vegetables are cooked through.
3. Discard the bay leaves and season with additional salt and pepper to taste.
4. Serve the stew hot, garnished with fresh parsley or thyme if desired.

This recipe is a great way to include vegetables in your diet and get some fibre in. The vegetables in this recipe are carrots, potatoes, onion, and celery. You can also swap vegetables to your liking. The stew is easy to make in a slow cooker and the red wine and thyme add great flavour. Enjoy!

In conclusion, fibre is an essential nutrient for men’s health and digestion. It helps promote regular bowel movements, maintain a healthy weight, and reduce the risk of certain diseases such as heart disease and diabetes. Eating a diet high in fibre can also help lower cholesterol levels, and promote the growth of healthy bacteria in the gut. Men should aim to include a variety of fibre-rich foods in their diet, such as fruits, vegetables, whole grains, and legumes, to meet the recommended daily intake of 38 grams. Incorporating fibre-rich foods into one’s diet can help ensure good digestion and overall health.