5 Easy, High-Fiber Avocado Salad Recipes To Improve Digestion

We love avocado salad recipes.

It’s one of our favourite ways to enjoy fresh, handpicked avocados. There’s nothing quite like throwing together the best stuff from the fridge into a well-rounded, nutritious meal.

And it’s an added bonus when that salad contains gut-friendly fibre for improved digestion. Read on to discover why dietary fibre is so important for gut health, and 5 easy high-fibre avocado salad recipes to start improving your digestion.

What is dietary fibre?

You’ve probably heard ‘eat more fibre’ before. But do you know why it’s so good for your digestive health?

Fibre is a diverse set of carbohydrates that humans can’t digest. Unlike fats and proteins, fibre, or the roughage portion of food, can’t be completely processed by our body’s digestive enzymes. Instead, it passes more or less intact through our stomach, small intestine and colon, and eventually out of the body.

Dietary fibre is fibre that’s found naturally in plant-based foods, while functional fibre is extracted from whole foods, then added to processed foods. (Advances in Nutrition, 2011)

What are the main benefits of a high-fibre diet?

Promotes healthy bowel movement. Eating a diet that’s high in dietary fibre normalises bowel movements by softening stools.
Maintains bowel health. Some studies have found that fibre may also help to lower the risk of certain bowel-related cancers.
Lowers cholesterol. High-fibre foods can help to lower low-density lipoprotein, or “bad” cholesterol levels.
Assists in achieving a healthy weight. With high-fibre foods being more filling than low-fibre foods, you’re likely to feel fuller for longer.

Are avocados a good source of fibre?

Despite being creamy in texture, avocados are surprisingly high in fibre. One serving of half an avocado contains approximately 6-7 grams of dietary fibre, roughly 23% of our daily required intake.

High-fibre avocado salad recipes

One of the best ways to up your dietary fibre intake is by combining the goodness of avocados with other high-fibre, plant-based ingredients. And what better way than with a salad!

Here are our favourite avocado salad recipes for upping our fibre intake and improving digestion.

1. Crispy Quinoa Cauliflower & Avocado Salad

One of the best sources of dietary fibre, quinoa boasts about 5 grams more fibre than a comparable amount of white rice. Pair that with fibre-rich avocado, rocket, and cannellini beans, and you’ve got yourself a quick and easy salad bursting with nutrients.

2. Kumara & Millet Salad w/ Pomegranate

This nutrient-dense avocado salad recipe contains 3 cups of cooked millet, a gluten-free grain rich in both soluble and insoluble fibre. The insoluble fibre in millet is known as a “prebiotic,” meaning it supports the growth of good bacteria in our digestive system.

3. Avocado, Sorghum & Hemp Salad

Sorghum is an excellent source of dietary fibre, with one serving containing 48% of your recommended daily intake. And with a hearty, nutty flavour, it brings fantastic flavour and texture to any salad. Plus, it’s gluten-free and packed full of antioxidants, vitamins and protein. What’s not to love?

4. Tahini, Millet, Broccoli & Avocado Salad

Here’s our fibre-rich friend millet again, rich in antioxidants, fibre, and protein. This salad includes vitamin-rich Broccoli, a good source of folate, potassium, and fibre. Whipped up with one whole avocado, this avocado salad is bursting with dietary fibre goodness.

5. Avocado Sprout Bowl w/ Green Paprika Buckwheat

One 100g serving of buckwheat contains 1.5g of fibre, roughly 6% of our recommended daily intake. Pair that with fibre-rich hemp seeds, kale, micro sprouts, rocket and avocado, this crowd-pleaser is super easy to prepare and even easier to devour.

Need more avocado inspo? Check out our library of avocado salad recipes and make the most of your fresh, handpicked avocados straight from the orchard.