Fiber fueled recipes

Here are some recipe ideas for you that go well with the Fiberfueled book diet plan after you finish the 4-week plan.

All of these recipes are plant-based. Plant foods are high in fiber and should be eaten versatile. It is a good goal to get 30 different plants in your diet for one week. This also includes spices.

The recipes below do have some olive oil, you can leave it out if you follow a non-oil diet.

Read also the book summary I wrote.

What is fiber fueled diet

The diet is the 4-week plan you can find in the Fiberfueled book written by gastroenterologist Will Bulsiewicz. The diet helps you to get a healthy gut microbiome. It is a plant-based diet high in fiber and includes a variety of vegetables every week.

Fermented recipes

It is good to consume something fermented every day. Fermentation makes healthy bacterias, yeasts, and fungi that act as a probiotic for your gut.

All these can be bought in stores, but you save a big penny by making them yourself.

Sauerkraut

Fermented cabbage is great for the gut microbiome. It is also very easy to make just from shredded cabbage.

Check out this recipe

Kimchi

Kimchi is also fermented cabbage but a spicy version. It is a traditional Korean side dish.

Check out this recipe

Kombucha

Kombucha is a fermented drink made from black or green tea. This is a great alternative to sodas and good for your gut also.

Check out this recipe

Water kefir

Water kefir is a lightly sweet and bubbly drink. Water kefir is also a refreshing drink with lots of healthy bacteria. It is made with kefir grains. Water kefir is quite quick to make with only 24-hour fermentation.

Check out this recipe

Tempeh

Tempeh is a dish made from soybeans. Tempeh can be bought in grocery stores, but you save a lot by making your own. Tempeh can be made from soybeans or other beans like chickpeas. It is a good protein source and can be used in many recipes. Especially good in Asian cuisine.

Check out this recipe

Breakfasts

High fiber smoothie

This link takes you to my blog post on how to make different high fiber smoothies. For example, one filling breakfast smoothie is 1 avocado, 1 cup strawberries, 1 tablespoon chia seeds, 1 cup plant milk.

Check out this recipe

Banana- oat pancakes.

These pancakes are naturally gluten-free. You can make the dough quickly in a blender. Oats have lots of soluble fiber. Bananas give natural sweetness. Top up with berries to get up to 15 grams of fiber in one serving.

Check out this recipe

Granola with flax

This sugar-free granola is filled with fiber. It has maple syrup and apple sauce as sweeteners. It is a crunchy breakfast that goes well together with some fruit and plant milk.

Check out this recipe

Sourdough sandwich

Sourdough bread is better than traditional yeast-baked bread. The fermentation process breaks down phytates and makes nutrients like iron more absorbable. Top up, for example, with avocado, tomato, fresh herbs, hummus, muhammara, or sprouts.

Check out this recipe

Overnight oats

Such a simple breakfast for busy mornings makes a good take-along breakfast also—top your oats with some berries. You can also use spices like cinnamon, vanilla, and cardamom.

Check out this recipe

The daily salad

The fiberfueled book recommends eating a big salad every day. This way you get enough greens.

Arugula quinoa salad

A quick and filling vegan salad for lunch, dinner or as a side.

Kale salad

This salad also has some quinoa, walnuts and avocado to make it a filling lunch.

Check out this recipe

Spinach salad

Some added dried cranberries and nuts. Add some tofu or beans to make it more filling.

Check out this recipe

Arugula salad

Arugula has a slightly spicy taste. It goes well with figs and fruit. Great with an added balsamic dressing. You can change the goat cheese to some vegan protein.

Check out this recipe

Pak choi salad.

Try out also pak choi if you haven't yet. Pak choi can be used in salads but also warm dishes like woks. This salad has some spiciness with ginger, mustard, and sesame seeds.

Check out this recipe

Broccoli salad

Broccoli is a great green to eat every day. In this salad, it is combined with smoky tamari almonds.

Check out this recipe

Lentil sweet potato salad

This is a great lunch or dinner salad. Sweet potatoes and lentils are really "fiber fueled," so you will keep satiated for long.

Check out this recipe

Dinners

Creamy mushroom pasta.

This is made with coconut milk, but you can also use blended cashew nuts to make a creamy sauce.

Check out this recipe

Lentil daal

Daal is an Indian curry dish made from lentils. Warming spices and some coconut milk are also in this recipe. It can be substituted for cashew cream also. Serve with wholegrain rice.

Check out this recipe

Bean chili

A bean chili is easy to make as a big batch. It can be eaten with rice, potatoes, on tortillas, or with salad.

Check out this recipe

Pumpkin soup with white beans.

Beans give puree soups creaminess, fiber, and proteins. Use some white or cannellini beans to get a nice color for your pumpkin soup.

Check out this recipe

Sushi rolls

Sushi can easily be made as a vegan version. Use as filling cucumber, avocado, tofu, cooked and marinated beets, or carrots.

Check out this recipe

Fiber fueled meal plan

Here is one example of how I design our meal plan for the week for 2 adults. It is good to make some extra so it lasts for next day lunch or dinner also. This saves some cooking time.

Snack with a handful of nuts, fruits, veggies, and dip, Ezekiel bread topped with veggies, kale chips, and air-popped popcorn.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday