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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 fiber for improved digestion. Read on to discover why dietary fiber is so important for gut health, and 5 easy high-fiber avocado salad recipes to start improving your digestion.
You’ve probably heard ‘eat more fiber’ before. But do you know why it’s so good for your digestive health?
Fiber is a diverse set of carbohydrates that humans can’t digest. Unlike fats and proteins, fiber, 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 fiber is fiber that’s found naturally in plant-based foods, while functional fiber is extracted from whole foods, then added to processed foods. (Advances in Nutrition, 2011)
Despite being creamy in texture, avocados are surprisingly high in fiber. One serving of half an avocado contains approximately 6-7 grams of dietary fiber, roughly 23% of our daily required intake.
One of the best ways to up your dietary fiber intake is by combining the goodness of avocados with other high-fiber, plant-based ingredients. And what better way than with a salad!
Here are our favourite avocado salad recipes for upping our fiber intake and improving digestion.
One of the best sources of dietary fiber, quinoa boasts about 5 grams more fiber than a comparable amount of white rice. Pair that with fiber-rich avocado, rocket, and cannellini beans, and you’ve got yourself a quick and easy salad bursting with nutritients.
This nutrient-dense avocado salad recipe contains 3 cups of cooked millet, a gluten-free grain rich in both soluble and insoluble fiber. The insoluble fiber in millet is known as a “prebiotic,” meaning it supports the growth of good bacteria in our digestive system.
Sorghum is an excellent source of dietary fiber, 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?
Here’s our fiber-rich friend millet again, rich in antioxidants, fiber and protein. This salad includes vitamin-rich Broccoli, a good source of folate, potassium, and fiber. Whipped up with one whole avocado, this avocado salad is bursting with dietary fiber goodness.
One 100g serving of buckwheat contains 1.5g of fiber, roughly 6% of our recommended daily intake. Pair that with fiber-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.