We know that fiber offers a number of health benefits and is good for our bodies and our digestion. But, what is dietary fiber? It can be found in foods like legumes, fruits, whole grain bread, cereals and vegetables. And having a high-fiber diet does a whole lot more than help our digestive tract!
It can help to maintain stable blood sugar, lower cholesterol and aid in losing weight due to its ability to curb hunger (and perhaps, keep the occasional sweet tooth craving from coming up mid-afternoon).
Often, there is a misunderstanding of dietary fiber vs. soluble fiber. However, soluble fiber is actually a section of the larger category that is dietary fiber.
There are two common types of dietary fiber: soluble fiber and insoluble fiber, and most sources of dietary fiber are a mix of the two. Both types are good fiber, though they react in slightly different ways in our bodies.
Soluble fiber can be found in oat bran, barley, nuts, seeds, beans, lentils, peas and some fruits and vegetables. It is also found in psyllium, a common fiber supplement. Some types of soluble fiber may even help to lower the risk of heart disease.
Essentially, soluble fiber works to bind with water in our system, thus becoming gel-like in consistency. It helps to make you feel full as it works to soak up the water that is passing through your system. It empties your stomach at a slower rate than other foods do, helping your body to fight off hunger and allowing you to draw energy from the meal you’ve just eaten.
Insoluble fiber, on the other hand, is found in foods such as wheat bran, vegetables and whole grains. It helps food pass more quickly through the stomach and intestines. Unlike soluble fiber, insoluble fiber does not dissolve in water.
Because our bodies need both insoluble and soluble fiber, let’s take a look at some recipes that will help you to incorporate them into your daily nutrition routine.
Insoluble Fiber
When it comes to insoluble fiber, two key components are wheat bran and whole wheat flour. If you don’t already eat these high-fiber foods, the idea of integrating them into your everyday routine can seem daunting.
Luckily, at Bob’s Red Mill, we love our wheat-based recipes! And we’re here to help you add it to your diet.
Wheat Bran
Wheat Bran is the outer layer of the wheat kernel and is an amazing source of high dietary fiber content. You can add it to cereals, baked goods, smoothies—anything your fiber-loving heart desires. Did we mention it tastes wonderful in muffins?Whole Grain Fruit Muffins
These Whole Grain Fruit Muffins are full of both flavor and fiber, making them the perfect way to kickstart your day alongside a big mug of your favorite tea. Serve them warm with butter or homemade jam and customize them with local fruit (like apples, peaches, or pears) to highlight the season.Bob’s High Fiber Bran Muffins
Bob’s High Fiber Bran Muffins are low fat, high fiber treats. The recipe includes wheat bran, whole wheat flour, raisins, milk, molasses, oil and egg for a treat that is both decadent and nutritious. Serve them with a dollop of almond butter and a shot of espresso for a special midday treat.Raisin Bran Muffins
Like a certain favorite breakfast cereal, these Raisin Bran Muffins are high fiber and high protein. They’re made with fiber-filled ingredients like Extra Thick Rolled Oats, Whole Wheat Pastry Flour, Wheat Bran, Flaxseed Meal and more.Whole Wheat Flour
Our Whole Wheat Flour is 100% stone ground from dark northern hard red wheat, keeping all of the nutritious bran and germ intact. It’s high protein, high rising and the perfect choice for creating whole grain loaves full of fiber.Clover Leaf Rolls
If you’re looking for a fiber-filled dinner roll, give these rich and wonderful Clover Leaf Rolls a try. After the rolls have baked, brush them with melted butter, allow them to cool slightly, then serve warm. Keep in mind that if your kitchen is too warm and the dough begins to separate after rising, you can chill the dough in the refrigerator for about 30 minutes. Then increase the final rise time by 5-10 minutes.Whole Wheat Pizza Crust
Pizza crust is another way to sneak in your daily dose of whole wheat flour. If you’re used to white pizza crust, take a detour and give this Hawaiian Pizza with Honey Whole Wheat Crust a try. Loaded with the flavors of Canadian bacon and pineapple, it’s a definite crowd favorite that’s easy to make (and even easier to eat). After experimenting with this recipe, feel free to use this whole wheat crust for any pizza recipe you’d like.5 Grain Cookies
Maybe cookies don’t always seem to go in hand in hand with health food, but in this case, they most certainly do. These 5 Grain Cookies are made with Whole Wheat Flour, 5 Grain Rolled Cereal, brown sugar, vanilla extract, pecan halves, coconut flakes, dried cranberries and raisins. Serve them alongside a glass of coconut milk for a tasty afternoon treat. Or have them for breakfast! The choice is yours.Honey Whole Wheat Bread
This Honey Whole Wheat Bread can be found on our bags of conventional and organic Whole Wheat Flour. Take it from someone who has made a few dozen loaves in the last couple years— it’s perfect for morning toast with jam, alongside soup in the evening, and every single food moment in between. If you’re just starting off with making the switch to wheat bread, it’s a good way to go (as the recipe calls for equal parts white and whole wheat flours).Soluble Fiber
If it’s soluble fiber you’re after, you can find it in recipes that include ingredients like beans, lentils, oats and oat bran, peas, barley and more. Here are some of our favorites.
High Fiber Oat Bran
This High Fiber Oat Bran cereal is milled from high-protein oats and makes for an amazing hot cereal on a cool day. You can also add it to baked good or smoothies. It keeps your digestive system healthy and also keeps you full (which can prevent unnecessary snacking down the line).Hearty Almond Vanilla Cereal
Why buy cereal when you can create your own whole grain powerhouse to start the day? This Hearty Almond Vanilla Cereal is made with ingredients like brown rice cereal, almond flour, flaxseed meal, almond extract and more, to create a subtly sweet and entirely delightful treat that can be stored in an airtight container for up to two weeks and eaten as you please.Green Machine Smoothie
This Green Machine Smoothie recipe can be found on our bags of Whey Protein Powder and is made using a combination of whey protein concentrate, oat bran cereal, spinach, avocado, apples and apple juice. If you’re looking for protein in liquid form to take on the road, this beverage is it.Bran Flax Muffins
These Bran Flax Muffins are essentially fiber in muffin form. They’re made with fiber-dense ingredients like Whole Wheat Flour, Flaxseed Meal, Oat Bran Cereal, carrots, apples and more. Take one of these on the go when your body seems to be calling for fiber.Lentils
Lentils have a pleasantly mild, earthy flavor and are the perfect high fiber addition for soups and stews (you can even use them as a substitute for meat in tomato sauce).Kamut Kashari
Kushari is a popular dish that’s sold by street vendors in Cairo, Egypt. With this recipe, we’ve used Kamut® berries instead of traditional rice for a hearty Egyptian recipe that includes high fiber lentils.Curried Lentil & Sweet Potato Stew
This Lentil and Sweet Potato Stew is vegan, gluten free and delicious. Made with red lentils, coconut milk, sweet potatoes, freshly grated ginger and chopped lemongrass, this stew is both aromatic and packed with flavor.Beans
It most likely comes as no surprise that beans of all sorts are an incredible source of fiber (soluble fiber, that is).Monggo Bean Stew
This rich Monggo Bean Stew is inspired by monggó guisado, a traditional Filipino dish, and can be found on our bags of fiber-rich Mung Beans. Once your onions, garlic and ginger are sautéed, add the mung beans and vegetable broth. Stir in the coconut milk once soft, then add fresh spinach for a wholesome dinner (with yummy leftovers).Black Bean and Creamy Kale Enchiladas
If you’re looking for a way to increase your fiber intake and reduce your meat intake in a flavorful way, these creamy Black Bean and Kale Enchiladas may be just the ticket. Made with organic masa harina, onion, garlic, kale, black turtle beans, green chilis, sour cream, Monterey jack cheese and chopped fresh cilantro, every bite of this dish is chock full of flavor. Bonus: you might not even notice the meat is missing.
Fiber is good for many things—our digestive tract and our bodies as a whole. Whether we’re integrating it by way of beans, oats or cereals, it brings along with it a wide array of health benefits.
Have any favorite ways you like to keep your fiber intake intact? Perhaps a family muffin recipe, a seasonal chili or a special loaf of whole grain bread?
Feel free to share your inspiration with us in the comments below. We’re always on the lookout to add to our recipe box and share nutritious tidbits!
Thank you.
Kenneth Poppe
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