3 Easy, Delicious Fiber-Rich Recipes!

- Support digestive health, so you are more regular which helps you feel better. Being more regular can potentially lower the risk of colon cancer, which 1 in 25 women are at risk of getting.

- Promote a healthy gut, as the prebiotic fibers act as food for beneficial microbes, improving gut balance and reducing inflammation. As inflammation is tied to an increased risk of cancer, a healthy gut is key to aging with vibrancy!

- Manage blood sugar, which is important to help minimize diabetes and improve energy and alertness. Soluble fiber slows down digestion, preventing sharp blood sugar spikes.

- Support a healthy heart, which we all know is important as we age. Fiber helps lower LDL (“bad”) cholesterol and promotes overall cardiovascular health.

- Keep you feeling full and satisfied! High-fiber foods keep you fuller for longer, helping you to prevent overeating and keeping your weight in check.

(By the way, exercise and fiber make for a powerful combo when it comes to your health - exercise offers all the above benefits, so once you get started on a regular workout routine and are eating more fiber, you are doing your body good!)

Best Foods For Fiber

If you want to add more fiber to your diet - the USDA recommends 21-25 grams of fiber per day for women - you will want to add certain foods to your grocery list, including: 

1. Lentils and beans. A cost-effective way to get more fiber in your diet, beans and lentils are neutral tasting, and offer a good amount of  soluble and insoluble fiber per servings. Try my Tex-Mex Salad below, which includes black beans!

2. Oats. Rich in beta-glucan, a soluble fiber known to help lower cholesterol, oats are one of my go-to breakfast staples. They are filling, and the variation of toppings is seemingly endless! Try my 4-Minute Grains recipe below, and get dozens more breakfast recipes in my Denise Austin Membership!

3. Berries. Raspberries, blackberries and blueberries are always in our kitchen - easy to eat while getting in fiber and antioxidants!

4. Leafy greens and cruciferous veggies. Broccoli (like in my Shrimp Scampi recipe below), kale, Brussels sprouts, cauliflower... all are foods we should be eating as we age - they offer fiber plus vitamins and nutrients that benefit our energy, metabolism and even skin!

5. Chia seeds and flaxseeds. Packed with fiber and omega-3s, these seeds swell with liquid is added, helping to support satiety and digestion. Join my Denise Austin Membership for recipes like my Overnight Chia Pudding!

Now that you know why you need fiber, try these three tasty recipes from my Denise Austin Membership! And take your health up a notch and join today to get instant access to what I like to call my online cookbook: dozens of recipes that provide you with fiber for gut health, protein to fuel your muscles, healthy carbs for energy, and - of course! - taste and satisfaction with every bite!

4-Minute Grains

A quick way to get 13 grams of fiber into your breakfast - plus it's filling and quick to make!

Ingredients:

3 tablespoons quick-cooking barley
3 tablespoons Irish oatmeal
2/3 cup water
Ground cinnamon to taste
1/4 cup raisins (or any dried fruit)
1 tablespoon raw walnuts

Combine the barley, oats, and water in a microwave safe bowl and microwave for 2 minutes. Add the cinnamon and raisins and microwave for 2 more minutes. Top with walnuts and serve.

Tex-Mex Salad with Creamy Cilantro-Lime Yogurt Dressing

Beans, corn and veggies are tossed with avocado and spices then topped with creamy and tangy cilantro dressing. You'll get 16 grams of fiber in every serving!

Ingredients:

4 to 6 cups mixed greens (or any preferred salad greens)
3/4 cup corn kernels (fresh or frozen, thawed)
3/4 cup cooked black beans (if using canned, choose no-salt-added or low-sodium beans and rinse and drain well before use)
1/2 ripe avocado, diced
1 medium tomato, diced (or 10 grape tomatoes, halved)
1/4 cup diced red onion
2 Tbsp. pickled jalapenos
2 Tbsp. plain nonfat Greek yogurt
1 Tbsp. lime juice (plus pinch of lime zest, if desired)
1 Tbsp. chopped fresh cilantro
2 tsp. olive oil
1/2 tsp. ground cumin
Pinch salt (less than 1/8 tsp.)
2 oranges (or 1 cup pineapple or berries or melon)

Instructions:

1. Divide the mixed greens, corn, black beans, avocado, tomato, onion, and pickled jalapenos evenly between two plates.
2. In a small bowl, whisk together the yogurt, lime juice, cilantro, oil, cumin, and salt. Drizzle half of the dressing over each plate.
3. Serve each portion with 1 orange.

Shrimp Scampi with Broccoli

Cloves and shallots compliment whole grain noodles tossed with broccoli, fresh shrimp and lemon zest. This meal is a good source of protein, plus you get 12 grams of fiber in every serving!

Ingredients:

6 oz. whole-grain spaghetti (use brown rice pasta if following a gluten-free diet)
4 cups bite-size broccoli florets
1 Tbsp. olive oil
12 oz. medium raw shrimp, peeled and deveined
1 shallot, thinly sliced
2 cloves garlic, minced
Pinch red pepper flakes
1/3 cup dry white wine (or broth)
2 Tbsp. lemon juice
1/2 tsp. lemon zest (optional)
1/4 tsp. black pepper
1/8 tsp. salt

Instructions:

1. Cook the pasta according to package directions. Add the broccoli florets during the last 3 minutes of cooking. Drain.
2. While the pasta is cooking, in a large saute pan, heat the oil over medium heat. Add the shrimp and saute until pink, about 3 to 4 minutes. Remove the shrimp from the pan and set aside.
3. If the pan is very dry, add another 1 tsp. olive oil. Add the shallot, garlic, and red pepper flakes and saute until the shallots are soft but not browned, 2 to 3 minutes. Add the wine and bring to a boil. Add the lemon juice, zest (if using), pepper, and salt.
4. Add the pasta, broccoli, and shrimp to the pan and toss thoroughly with the sauce. Divide evenly into 2 servings.

Let’s live FIT, HAPPY and HEALTHY - together!!

Denise