Achieving the recommended fiber intake sometimes seems like a puzzle, between time constraints and preconceived ideas about restrictive diets. However, supporting your digestive health does not require radically changing your habits or giving up the pleasure of eating.
Inspired by the typical and very concrete menu of Dr. Trisha Pasricha, gastroenterologist, and the advice of dietician Julie Boët, here is how to easily integrate fiber into each meal of the day.
A quick and filling breakfast
Eating enough fiber does not mean imposing austere diets. “Many of my patients automatically imagine a ‘high fiber diet’ as a life of kale salads and never seeing a slice of toasted white bread again” explains Trisha Pasricha, American gastroenterologist in an article in Washington Post. “It’s false, or at least it’s not necessarily the case.”.
For the expert, the easiest way to adopt new habits is to minimize obstacles. When she wakes up, she relies on oatmeal prepared the day before or on enriched low-sugar cereals with oat milk, thus providing up to 6 grams of fiber in the morning.
“The food day proposed by this gastroenterologist is nutritionally coherent, in particular because it places an important emphasis on fiber. This is an essential point since fiber constitutes part of the “fuel” used by certain intestinal bacteria.
explains dietician Julie Boët to True Medical.
On the breakfast option, our expert adds: “Oatmeal is a very good option. They provide fiber, including beta-glucans, and make it easy to create a satisfying breakfast. They can be prepared as an overnight porridge with natural yogurt or skyr, chia or flax seeds and a whole fruit. A bowl cake made with oatmeal, egg, cottage cheese and banana is also a simple solution..
For those who prefer bread, the expert recommends wholemeal or wholemeal bread combined with cottage cheese, fruit or oilseed purees, aiming for around 20g of protein to optimize satiety.
Legumes and whole starches for lunch
In the middle of the day, the American doctor often favors leftover Indian dishes cooked earlier in the week, such as lentil dahl or saag paneer with spinach, or crispy rice salads with cashew nuts (around 7 g of fiber).
Julie Boët totally validates this attraction for legumes on a daily basis. “At midday, legumes are particularly interesting. Lentils, chickpeas, red or white beans can easily replace part of the meat or fish and provide both fiber and plant protein.
For example, she suggests a lentil salad with salmon and raw vegetables, or a chickpea salad with roasted vegetables, feta and quinoa. However, it is not obligatory to eat it every day. “Potatoes eaten with their skins, when washed well, can also contribute to fiber intake. A plate of roasted new potatoes with their skins, green beans, tomatoes and a fillet of fish or eggs makes a simple and accessible meal.
A snack guided by real hunger
During the afternoon, Trisha Pasricha keeps it simple with a handful of roasted cashews at her desk, which gives her 2 to 3 grams of extra fiber while avoiding ultra-processed products.
On this point, Julie Boët recalls the importance of listening to yourself.
“For snacking, it is not necessary to eat just because it is “snack time”: it depends above all on hunger”. If the need arises, Julie Boët advises to associate “a whole fruit with a handful of almonds or walnuts“or again”a natural yogurt with some red fruits and chia seeds“.
A friendly and gourmet family dinner
In the evening, the meal should remain quick and please the whole family. The gastroenterologist often opts for wholemeal or legume-based pasta, or a pan of gnocchi with Brussels sprouts, followed by a fresh fruit such as a kiwi or a pear (i.e. 11 to 14.5 g of fiber). In total, his day easily reaches 40 to 42 grams of fiber, well exceeding the recommended threshold.
Julie Boët reminds us that wholemeal or legume-based pasta is very practical for increasing intake, but that classic pasta accompanied by vegetables remains perfectly suitable.
She emphasizes overall variety: “Beyond fiber, diversity is probably one of the most important take-home messages. Rather than eating the exact same “microbiota” foods every day, it is better to vary fruits, vegetables, legumes, grains, nuts and seeds.”
Increase your intake gradually and gently
While it is beneficial to aim for sufficient fiber intake, there is no point counting every gram every day. Fermented foods (yogurt, kefir, raw sauerkraut) or psyllium can provide an interesting addition, although not essential if the plate is already varied.
Be careful, however, not to disrupt your diet overnight. “More fiber doesn’t necessarily mean better for everyone. Some people suffering from irritable bowel syndrome, severe bloating or certain digestive pathologies may have difficulty tolerating a sudden increase in fiber, particularly highly fermentable fiber.” concludes our expert. In this case, the increase must be done very gradually, taking care to maintain sufficient hydration.