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 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.
What is dietary fiber?
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)
What are the main benefits of a high-fiber diet?
- Promotes healthy bowel movement. Eating a diet that’s high in dietary fiber normalises bowel movements by softening stools.
- Maintains bowel health. Some studies have found that fiber may also help to lower the risk of certain bowel-related cancers.
- Lowers cholesterol. High-fiber foods can help to lower low-density lipoprotein, or “bad” cholesterol levels.
- Assists in achieving healthy weight. With high-fiber foods being more filling than low-fiber foods, you’re likely to feel fuller for longer.
Are avocados a good source of fiber?
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.
High-fiber avocado salad recipes
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.
1. Crispy Quinoa Cauliflower & Avocado Salad
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.
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 fiber. The insoluble fiber 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 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?
4. Tahini, Millet, Broccoli & Avocado Salad
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.
5. Avocado Sprout Bowl w/ Green Paprika Buckwheat
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.