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High Fiber

High‑fiber meals emphasize vegetables, fruits, legumes, whole grains, nuts, and seeds to reach daily fiber goals. A gradual increase with adequate hydration…

About High Fiber

High‑fiber meals emphasize vegetables, fruits, legumes, whole grains, nuts, and seeds to reach daily fiber goals. A gradual increase with adequate hydration helps comfort while you ramp up intake.

Mix soluble fiber (oats, beans, apples) and insoluble fiber (whole grains, vegetables). Aim to include fiber in each meal and snack—think bean salads, vegetable‑rich soups, and whole‑grain bowls.

FAQs

How do I increase fiber comfortably?
Increase gradually, drink water, and diversify sources (vegetables, fruits, legumes, whole grains, nuts/seeds).
What’s a good daily target?
Many guidelines suggest ~25–38 g/day for adults; adjust with your clinician’s advice.

Recipes tagged "High Fiber"

Tropical Salmon with Zesty Farro & Ginger-Lime Relish

Flaky, pan-seared salmon seasoned with vibrant spices, served atop a nutty farro pilaf wilted with fresh spinach, and crowned with a refreshing, piquant ginger-lime relish bursting with tropical fruits and crisp vegetables. This unique and delicious dish offers a perfect balance of flavors and textures, meticulously crafted to meet DASH dietary guidelines.
DASH High Fiber
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Sunrise Citrus & Herb Salmon with Farro-Asparagus Medley

A vibrant and flavorful DASH-friendly dish featuring pan-seared salmon infused with bright lemon, orange zest, and a medley of fresh herbs. It's perfectly paired with a wholesome farro and crisp asparagus medley, brightened by cherry tomatoes and a hint of fresh mint. This recipe prioritizes natural flavors and whole ingredients to support heart health without compromising on taste or satisfaction.
DASH Heart Healthy High Fiber+3
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Mediterranean Sunset Quinoa Bowls

Mediterranean Sunset Quinoa Bowls

A vibrant, fiber-rich bowl featuring fluffy lemon-herb quinoa, oven-roasted harissa-inspired spiced chickpeas and bell peppers, and fresh spinach, all drizzled with a tangy sumac-tahini dressing. This dish is packed with flavor and nutrients, perfectly aligning with DASH principles for low sodium and high potassium, magnesium, and fiber.
DASH Heart Healthy High Fiber+2
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Golden Sunshine Nourish Bowl

Golden Sunshine Nourish Bowl

A vibrant and nutrient-dense bowl featuring earthy turmeric-spiced lentils, sweet roasted root and cruciferous vegetables, and crisp greens, all brought together with a bright lemon-tahini dressing. This DASH-friendly recipe emphasizes whole foods, lean plant protein, high fiber, and bold, natural flavors for a truly satisfying and heart-healthy meal.
DASH Heart Healthy High Fiber+3
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Tuscan Sunset Volumetric Chicken & Cauliflower-Cream Penne with Sage-Crusted Walnuts

A vibrant, award-winning volumetric pasta dish, this recipe showcases tender pan-seared chicken breast and whole-wheat penne enveloped in a luscious, savory "cream" sauce made from roasted red peppers and nutrient-dense cauliflower. Elevated with earthy sautéed mushrooms, wilted spinach, and a burst of fresh cherry tomatoes, it’s crowned with a signature crunchy topping of sage-infused walnuts, offering a truly comforting, yet remarkably light and flavorful dining experience. This dish maximizes volume through vegetables and lean protein, making it incredibly satisfying for fewer calories.
Comfort Food Healthy High Fiber+2
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Pistachio-Crusted Cod with Turmeric-Roasted Cauliflower and Lemon-Dill Quinoa

A vibrant and flavorful dish meticulously crafted to support NAFLD management. This recipe features lean, omega-3 rich cod coated in a crunchy, heart-healthy pistachio crust, paired with anti-inflammatory turmeric-roasted cauliflower, and a side of protein-packed, fiber-rich lemon-dill quinoa. It's low in saturated fat, high in beneficial nutrients, and designed for balanced wellness.
Anti Inflammatory Healthy Fats High Fiber+2
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Crimson Tide & Verdant Shores Longevity Bowl

Crimson Tide & Verdant Shores Longevity Bowl

A vibrant, nutrient-dense bowl featuring pan-seared omega-3 rich wild salmon, antioxidant-packed forbidden black rice, and a medley of colorful, fiber-rich vegetables, all brought together with a unique anti-inflammatory turmeric-ginger miso vinaigrette. This dish is meticulously designed to nourish for long-term health, focusing on whole foods, healthy fats, and powerful phytonutrients.
Anti Inflammatory Antioxidant Dairy Free+5
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