We tend to think about healthy eating in terms of proteins, superfoods or low-carb crazes, but the truth is, if you are feeling bloated, lethargic or endlessly hungry, it is probably time to consider an understated dietary hero: fibre. Fibre is vital to digestion, cardiovascular health, blood sugar regulation and can even aid weight loss and maintenance long-term. The good news is you don’t need to spend loads of money on supplements to get enough fibre. 

The most natural and colourful sources of fibre, which you probably have in your kitchen or home to stock up on, are fruit. Fruits such as apples, pears, bananas, or berries are calorie-dense and fibre-rich sweet powerhouses of soluble and insoluble fibre, whilst also providing hydration and vitamins and antioxidants.

This blog would like to share easy-to-prepare, delicious and high-fibre fruit-based recipes you can make at home. Whether you are looking to improve gut health, eat more whole foods or just want to vary your meals, these easy to make recipes can help you introduce more fibre-rich foods into your daily routine, deliciously and naturally. 

Apple, Pear & Oat Fibre Bowl

Ingredients for Apple, Pear & Oat Fibre Bowl:

• ½ cup rolled oats
• ½ cup hot milk (or almond milk for a vegan option)
• 1 unpeeled apple, grated
• 1 unpeeled pear, grated
• 1 tsp chia seeds
• 6–8 walnut halves, chopped
• 1 tsp honey
• ½ tsp cinnamon powder

To make Apple, Pear & Oat Fibre Bowl:

1. To prepare the Apple, Pear & Oat Fibre Bowl, soak the oats in hot milk for 10 minutes to soften.
2. Grate the apple and pear without peeling them (peels are high in fibre).
3. Mix the fruits into the oats. Add chia seeds, walnuts, cinnamon, and honey.
4. Stir well. You can eat the Apple, Pear & Oat Fibre Bowl warm or refrigerate overnight to enjoy cold.
5. Pro Tip: Add a spoonful of flaxseeds to increase fibre content further.

Banana-Berry Chia Smoothie

Ingredients for Banana-Berry Chia Smoothie:

• 1 ripe banana
• ½ cup mixed berries (raspberries, blueberries, or strawberries)
• 1 tbsp chia seeds
• 1 tbsp ground flaxseed
• ½ cup Greek yoghurt or almond milk
• Ice cubes (optional)

To make Banana-Berry Chia Smoothie:

1. For the Banana-Berry Chia Smoothie, combine all ingredients in a blender.
2. Blend until smooth and thick.
3. Pour into a glass and serve immediately.
4. Pro Tip: Prepare the Banana-Berry Chia Smoothie the night before and let chia seeds swell for extra creaminess.

Citrus & Guava Rainbow Salad

Ingredients for Citrus & Guava Rainbow Salad:

• 1 ripe guava with seeds, chopped
• 1 orange with pith, peeled and segmented
• ½ cup boiled chickpeas
• 1 cup lettuce leaves, torn
• 1 small cucumber, thinly sliced
• Juice of 1 lemon
• 1 tbsp olive oil
• ½ tsp roasted cumin powder
• Salt to taste

To make Citrus & Guava Rainbow Salad:

1. To make the Citrus & Guava Rainbow Salad, add all fruits and veggies into a bowl.
2. Whisk lemon juice, olive oil, cumin, and salt in a small bowl to make the dressing.
3. Pour the dressing over the Citrus & Guava Rainbow Salad and toss well.
4. Pro Tip: Add some sprouts for a protein and fibre boost.

Berry, Apple & Millet Breakfast Parfait

Ingredients for Berry, Apple & Millet Breakfast Parfait:

• ½ cup cooked millet (cooled)
• 1 unpeeled apple, chopped
• ½ cup mixed berries
• ½ cup Greek yoghurt
• 1 tbsp slivered almonds
• 1 tsp honey (optional)

To make Berry, Apple & Millet Breakfast Parfait:

1. In a tall glass, layer millet, chopped apple, yoghurt, and berries.
2. Repeat layers until the glass is full.
3. Top the Berry, Apple & Millet Breakfast Parfait with almonds and honey.
4. Pro Tip: You can use flavoured yoghurt, but go for low sugar to keep it healthy.

Pear & Banana Baked Muffins (No Refined Flour)

Ingredients for Pear & Banana Baked Muffins:

• 1 ripe banana, mashed
• 1 medium pear, grated
• 1 cup whole wheat flour
• ½ cup rolled oats
• 1 tsp baking soda
• 1 egg or flax egg (1 tbsp flaxseed + 3 tbsp water)
• 2 tbsp honey or jaggery
• ½ tsp cinnamon
• ¼ cup olive oil or melted butter

To make Pear & Banana Baked Muffins:

1. Preheat the oven to 180°C (350°F).
2. In a bowl, combine mashed banana, grated pear, egg, and oil.
3. Add dry ingredients: whole wheat flour, oats, baking soda, cinnamon.
4. Mix until just combined. Do not over-mix.
5. Scoop the batter into muffin tins and bake for 20–25 minutes.
6. Cool and serve Pear & Banana Baked Muffins (No Refined Flour) as a fibre-packed snack.

Fruit Chaat with Orange, Apple & Banana

Ingredients for Fruit Chaat with Orange, Apple & Banana:

• 1 unpeeled apple, diced
• 1 orange, segmented
• 1 ripe banana, sliced
• ¼ cup pomegranate seeds
• ½ tsp black salt
• ½ tsp roasted cumin powder
• ½ tsp lemon juice
• Pinch of red chilli powder

To make Fruit Chaat with Orange, Apple & Banana:

1. In a bowl, mix all the chopped fruits.
2. Sprinkle spices and lemon juice.
3. Toss gently and serve the Fruit Chaat with Orange, Apple & Banana fresh.
4. Pro Tip: Add sprouted moong or sweet potato cubes for more fibre.

No-Bake Banana Berry Energy Bites

Ingredients for No-Bake Banana Berry Energy Bites:

• 1 banana, mashed
• 1 cup rolled oats
• 2 tbsp peanut butter
• 1 tbsp chia seeds
• ¼ cup dried berries (cranberries, blueberries)

To make No-Bake Banana Berry Energy Bites:

1. Combine all ingredients in a bowl.
2. Mix well until a sticky dough forms.
3. Roll into small balls and refrigerate for 1 hour.
4. Store the No-Bake Banana Berry Energy Bites in an airtight container for up to 5 days.

Warm Spiced Apple-Pear Stew with Orange Zest

Ingredients for Warm Spiced Apple-Pear Stew with Orange Zest:

• 1 unpeeled apple, chopped
• 1 unpeeled pear, chopped
• Zest of 1 orange
• 1 tsp coconut oil or ghee
• ½ tsp cinnamon
• 1 tsp jaggery (optional)
• Splash of water

To make Warm Spiced Apple-Pear Stew with Orange Zest:

1. Heat the coconut oil in a pan. Add chopped apple and pear.
2. Add cinnamon and a splash of water. Cover and simmer for 10 minutes.
3. Stir in orange zest and jaggery.
4. Serve the Warm Spiced Apple-Pear Stew with Orange Zest over porridge or eat as is.

High-Fibre Fruity Yoghurt Bowl

Ingredients for High-Fibre Fruity Yoghurt Bowl:

• ½ cup Greek yoghurt
• 1 banana, sliced
• 1 orange, segmented
• ½ cup berries
• ¼ cup homemade granola (oats, seeds, nuts)

To make High-Fibre Fruity Yoghurt Bowl:

1. Add yoghurt to a bowl.
2. Top with fruits and granola.
3. Enjoy the High-Fibre Fruity Yoghurt Bowl immediately or pack it for work.

Ultimate Fibre-Rich Fruit Fusion Bowl

Ingredients for Ultimate Fibre-Rich Fruit Fusion Bowl:

• ¼ each of apple, pear, banana, and orange
• ¼ cup berries
• ¼ guava with seeds
• 1 tbsp roasted flaxseeds
• 1 tbsp pumpkin seeds
• 1 tsp lime juice
• Pinch of chaat masala

To make Ultimate Fibre-Rich Fruit Fusion Bowl:

1. Chop all fruits (keep peels where edible).
2. Toss them together with seeds, lime juice, and masala.
3. Serve the Ultimate Fibre-Rich Fruit Fusion Bowl chilled or as a side to a light meal.

A fibre-filled bowl in the morning, healthy snacks that fill your tummy between meals, and a healthy dessert to wrap up your day, eating for wellness can be as enjoyable as it is beneficial. Adding even more natural fibre to your everyday meals is not about redefining meals you love - it's about making small, sustainable changes that benefit your body (and potentially your taste buds) - and still have your favourite snack or indulgent meal if you want - it is all about the balance! So, go ahead and slice, blend, bake, toss and enjoy!

If you have any of your fibre-rich creations, then download Foodism and share them with our vibrant food community.