Looking for ways to add more daily fibre? Here is a list of simple, tasty snacks and sides to help increase your fibre intake. We included the amount of fibre in each recipe also.

High-Fiber Almond Flour Muffins

Fiber per muffin: ~10g
Servings: 6

Ingredients:

• 1 cup almond flour (12g fiber)
• 2 tbsp ground flaxseed (4g fiber)
• 2 tbsp chia seeds (6g fiber)
• 1/4 cup unsweetened almond milk
• 2 large eggs
• 1/4 cup unsweetened applesauce (2g fiber)
• 1 tsp baking powder
• 1/4 tsp cinnamon
• A few drops of liquid stevia or a pinch of monk fruit sweetener

Instructions:

1. Preheat oven to 350°F (175°C) and line a muffin tin with paper liners.
2. In a bowl, whisk almond flour, flaxseed, chia seeds, baking powder, and cinnamon.
3. In a separate bowl, mix eggs, almond milk, applesauce, and sweetener.
4. Combine wet and dry ingredients until smooth.
5. Divide batter evenly into muffin liners and bake for 18-20 minutes, or until a toothpick comes out clean.

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High-Fiber Pancakes

Fiber per serving (2 pancakes): ~12g
Servings: 2 (makes 4 pancakes)

Ingredients:

• 1/4 cup almond flour (3g fiber)
• 2 tbsp ground flaxseed (4g fiber)
• 1 tbsp coconut flour (5g fiber)
• 1/4 tsp baking powder
• 2 large eggs
• 1/4 cup unsweetened almond milk
• 1/4 tsp vanilla extract
• Optional: 1 tsp cinnamon or a few drops of liquid stevia

Instructions:

1. In a mixing bowl, whisk almond flour, flaxseed, coconut flour, baking powder, and cinnamon (if using).
2. Add eggs, almond milk, vanilla extract, and stevia, and whisk until smooth.
3. Heat a nonstick pan or griddle over medium heat and lightly grease with cooking spray or butter.
4. Pour 2-3 tablespoons of batter for each pancake. Cook for 2-3 minutes per side, or until golden brown.
5. Serve with a sprinkle of ground flaxseed or a few berries for extra fiber.

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Chia Seed Pudding with Berries

Fiber per serving: ~12g

Ingredients:

• 2 tbsp chia seeds (10g fiber)
• 1 cup unsweetened almond milk
• 1/4 cup fresh raspberries (2g fiber)
• A few drops of liquid stevia

Instructions:

1. Combine chia seeds and almond milk in a jar, stirring to avoid clumping.
2. Refrigerate overnight to thicken.
3. Top with raspberries before serving.

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Lentil and Spinach Salad

Fiber per serving: ~15g

Ingredients:

• 1/2 cup cooked lentils (8g fiber)
• 1 cup fresh spinach (1g fiber)
• 1/4 avocado (3g fiber)
• 1 tbsp olive oil and lemon juice for dressing

Instructions:

1. Toss spinach, lentils, and diced avocado together.
2. Drizzle with olive oil and lemon juice.

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 Black Bean Lettuce Wraps

Fiber per serving: ~13g

• 1/2 cup black beans (8g fiber)
• 1/4 cup diced tomatoes (1g fiber)
• 1/4 avocado (3g fiber)
• 4 large romaine lettuce leaves

Ingredients:

Instructions:

1. Mash the black beans lightly and mix with diced tomatoes.
2. Spoon into lettuce leaves and top with avocado.

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High-Fiber Smoothie Bowl

Fiber per serving: ~14g

Ingredients:

• 1/2 cup unsweetened Greek yogurt
• 2 tbsp ground flaxseed (4g fiber)
• 1/4 avocado (3g fiber)
• 1/2 cup frozen mixed berries (4g fiber)
• 1 tbsp chia seeds (3g fiber)

Instructions:

1. Blend all ingredients into a smooth consistency.
2. Top with a sprinkle of extra chia seeds if desired.

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Roasted Brussels Sprouts with Almonds

Fiber per serving: ~11g

Ingredients:

• 1 cup Brussels sprouts, halved (4g fiber)
• 1 tbsp olive oil
• 2 tbsp slivered almonds (2g fiber)
• 1 tbsp ground flaxseed (3g fiber)

Instructions:

1. Toss Brussels sprouts with olive oil and roast at 400°F (200°C) for 20-25 minutes.
2. Sprinkle with almonds and flaxseed before serving.

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Baked Chickpeas and Veggie Bowl

Fiber per serving: ~12g

Ingredients:

• 1/2 cup roasted chickpeas (6g fiber)
• 1/2 cup steamed broccoli (3g fiber)
• 1/4 avocado (3g fiber)

Instructions:

1. Combine roasted chickpeas, broccoli, and avocado in a bowl.
2. Drizzle with olive oil and your favorite spices.

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Cauliflower Rice Stir-Fry with Edamame

Fiber per serving: ~10g

Ingredients:

• 1 cup cauliflower rice (2g fiber)
• 1/2 cup cooked edamame (4g fiber)
• 1/2 cup sautéed zucchini (2g fiber)
• 1 tbsp soy sauce

Instructions:

1. Stir-fry zucchini in olive oil, then add cauliflower rice and edamame.
2. Season with soy sauce.

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Oven-Roasted Artichoke with Lemon

Fiber per serving: ~11g

Ingredients:

• 1 medium artichoke (10g fiber)
• 1 tbsp olive oil
• 1/2 lemon for squeezing

Instructions:

1. Cut artichoke in half, drizzle with olive oil, and roast at 400°F (200°C) for 30 minutes.
2. Squeeze lemon over it before serving.

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Almond Butter and Flax Protein Balls

Fiber per serving: ~10g

Ingredients:

• 2 tbsp almond butter (3g fiber)
• 2 tbsp ground flaxseed (4g fiber)
• 1 scoop unflavored protein powder
• 1 tbsp chia seeds (3g fiber)

Instructions:

1. Mix all ingredients into a dough.
2. Roll into bite-sized balls and refrigerate.

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Zucchini Noodles with Lentil Marinara

Fiber per serving: ~12g

Ingredients:

• 1 medium zucchini, spiralized (2g fiber)
• 1/2 cup cooked lentils (8g fiber)
• 1/4 cup marinara sauce (2g fiber)

Instructions:

1. Sauté zucchini noodles in olive oil until tender.
2. Top with warm lentil marinara sauce.

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