Fiber-Rich Recipes for Those Who Are 40 and Beyond for Better Digestion

Blogs02 Oct 2024

As we grow older, some aspects of our health such as digestion may require extra attention. This is because, with age, many people notice their digestion slows down. Oftentimes, older adults absorb fewer nutrients and a few medications they take may also weaken their digestive system with age.

One effective strategy for promoting healthy digestion is incorporating the best fibre-rich foods and prioritising high-fibre meals. Fibre is a plant-derived nutrient that helps support the digestive function. It’s an indigestible compound that can help in the easier movement of material through our digestive tract, increase our stool and help relieve constipation. That’s not all! Having dietary fibre is also linked to positive effects on cholesterol levels, blood glucose levels and weight management. In short, fibre is key to having a thriving digestive system as you age.

Fibre-Rich Foods You Should Know About

As mentioned earlier, fibre comes from plants and their products. So you can find fibre in fruits, vegetables, whole grains, legumes, nuts and seeds. Fruits and vegetables highest in fibre are apples, bananas, berries, pears, oranges, broccoli, green peas, carrots, potatoes etc. As for whole grains and legumes, choose oats, whole wheat bran, wheat bread, brown rice, lentils, and black beans among others. For nuts and seeds, you can include chia seeds, almonds, pistachios etc. Incorporating these into your daily meals can make a significant difference in your overall health.

Fibre-Rich Recipe Ideas

Preparing healthy meals at home can get boring soon if you run out of ideas. But, don’t worry. We’re here to help. Here’s our list of many fibre breakfast recipes and the best fibre meals you can try making at home to increase your fibre intake.

1. Oats Recipes

Fruity Oatmeal:

Make a tasty and refreshing bowl of oats boiled in milk. Add fruits of your choice. We recommend bananas, apples, berries and tons of nuts and seeds like chia seeds, pumpkin seeds etc. Mix it all up for a nourishing breakfast!

Vegetable Oats:

Like oats but tired of having them sweet? Why not cook them with vegetables of your choice, mustard seeds, cumin and spices to give them an Indian twist? We suggest you add carrots, beans, mushrooms and more for a diverse, textured and delicious dish.

Oats Khichdi:

Doesn’t Khichdi just warm the soul and scream comfort? Well, why not cook it with more high-fibre ingredients to make it healthier? Packed with fibre-rich oats and lentils, this dish is a wholesome meal that's excellent for lunch or dinner. The oats and lentils are cooked together with spices and vegetables, to give you a nourishing high-fibre meal on days when you are tired, sick or cold.

Oats Dosa:

Who doesn’t love a crispy, hot dosa to start a day? Now imagine the taste of dosa but with the added nutrition of oats and you get oats dosa. For this dosa batter, you simply have to grind oats and your choice of lentils together. Once done, you’ll have a thick batter that you can use to make crispy and delicious dosas in no time. Serve with coconut chutney and your fibre breakfast recipe is complete!

2. Millet Recipes

Millet Pulao:

This is a high-fibre recipe for constipation made from millet, a grain that's high in fibre. Added with vegetables and spices, it makes for a tasty and nourishing meal. It's a versatile dish that can be served for lunch or dinner and is a great way to introduce more millet into your diet.

Millet Dosa:

Mix millet flour like ragi flour with a little bit of rice batter to make a delicious millet dosa batter. Place some batter gently on a hot pan and spread it evenly in circular motions like you do with a regular dosa, and you have a healthy and nutritious alternative that aids digestion!

3. High Fibre Vegetable Cheela

Homemade veggie-filled cheelas are essentially savoury pancakes and can be made very easily. Just choose a few high-fibre vegetables like peas, spinach, and carrots and chop them up. You can boil them or simply add them to a batter of gram flour (Besan) and water. Add salt and spices of your choice and spread this in a dosa-like manner on a hot pan. Within minutes, you’ll have made a delicious and high-fibre breakfast option.

4. Mixed Vegetable Soup

This high-fibre recipe for constipation is loaded with fibre-rich vegetables like broccoli, carrots, and peas. The vegetables are sautéed, then boiled and pureed to create a comforting and warm soup. It's an ideal meal for dinner, especially during colder months when you crave something warm and soothing.

5. Quinoa Upma

A fibre breakfast recipe that's a modern take on the traditional Indian dish. Quinoa, a grain rich in fibre, is cooked with vegetables and spices, just like traditional upma. This dish is an excellent choice for a healthy start to the day, offering a twist to your regular breakfast while packing in a lot of fibre.

6. Vegetable and Paneer Wraps

Made with Bajra or other flours, this dish is packed with fibre-rich vegetables and paneer. The wraps are filled with a flavorful mixture of sautéed vegetables and paneer, providing a balanced meal that's full of fibre and protein. They make a perfect lunch or dinner dish and can be prepared ahead of time for convenience.

7. Vegetable Dal

Loaded with cauliflower, spinach, lentils, and other fibre-rich veggies, this dal is a perfect side dish for lunch or dinner. The vegetables and lentils are cooked together with spices until soft and flavorful, providing a hearty dish that's great for your digestion.

8. Chole or Chickpea Curry with Brown Rice

Chickpeas are high in fibre, and when paired with brown rice, they make one of the best fibre meals for promoting good digestion. The chickpeas are cooked in a flavorful curry sauce and served with brown rice for a balanced, fibre-rich meal.

9. Palak Paneer

This classic Indian dish made from spinach (Palak) and paneer is not only delicious but also packed with fibre, making it an excellent addition to any meal plan. The spinach is pureed and cooked with spices and paneer, creating a vibrant, flavorful dish that's both healthy and satisfying. It's a great way to include more leafy greens in your diet, which are among the vegetables highest in fibre.

Conclusion

Adding fibre-rich foods to your routine can be a great way of promoting digestion and healthy ageing. With the help of these recipes, you’ll have a unique and exciting mix of delicious and nutritious meals to choose from as you up your fibre intake. By regularly consuming fibre-rich foods and recipes we talked about and following habits to improve your digestion, you can significantly improve your digestion and overall health.

Let RightShift be your companion on this journey towards healthy ageing with these fibre-rich recipes. For more such articles related to health, nutrition and ageing, explore our other blogs on our website. You can also try our free health score calculator to understand where you’re at with your current health and make changes accordingly. For more food-related directions, try our free meal plans too.