Fibre with flavour: 8 creative ways to transform your meals that will also support digestion

You hear the word fibre and tune out. You picture a bland, card-board meal. Well, it’s time for a fun awakening: Fibre doesn’t have to be something mundane. fact, fibre-rich foods can be transformative, not just for your digestive health but for your entire meal game.

So, wondering how to elevate your dishes with some fibre-dense food? UAE residents and dieticians have some ideas.

Why fibre?

Fibre is a type of carbohydrate found primarily in fruits, vegetables, whole grains, and legumes, such as beans and peas. While most carbohydrates are broken down into sugar by your digestive system, fibre is unique. It passes through your body largely undigested, providing a range of health benefits, explains clinical dieticians Ramya Desai and Srilekha Harish. Fibre also acts as food for the good bacteria in your gut, promoting their growth and activity. These bacteria help break down fibre that the body cannot digest on its own, producing short-chain fatty acids (SCFAs) like butyrate, propionate, and acetate. SCFAs are essential for gut health as they help to strengthen the gut lining, reducing the risk of inflammation and conditions like leaky gut, and even lower the pH in the colon, which helps to inhibit the growth of harmful bacteria and supports a healthy microbiome balance.

There are two types of fibre:

· Soluble fibre: dissolves in water, forming a gel-like substance in your stomach and colon. This helps slow down digestion, keeping you fuller for longer.

·  Insoluble fibre doesn’t dissolve in water and typically remains intact as it moves through your digestive system. It aids in clearing out the colon and promoting better gut health.

Now, let’s see how you can transform your meals with fibre-rich ingredients that are anything but boring.

Oats: A breakfast that keeps on giving

Oats are a classic fibre food, but they’re often relegated to bland, plain oatmeal. But let’s face it—who’s excited about a plain bowl of oats? Here’s the trick as we learn from Magalie Thompson, a Dubai-based entrepreneur.  Start with the base of oats, but get creative. Add a swirl of peanut butter, a handful of berries, a sprinkle of chia seeds, or even a drizzle of honey. Not only will this satisfy your sweet tooth, but you’ll also be loading up on soluble fibre, which helps lower cholesterol and keeps your digestive system on track.

Pro tip: Don’t forget to sprinkle chia seeds into your smoothie or add oats to your baking for an easy fibre boost.

Chickpeas

Chickpeas are full of fibre, but you don’t have to stick to the traditional hummus or salad topping routine. Roast them with spices for a crunchy, savoury snack, or blend them into soups for a creamy, velvety texture. Want a fun, fibre-filled twist on taco night? Make chickpea ‘meat’ by seasoning and pan-frying them—trust us, the results will surprise you. With a staggering 12.5 grams of fiber per cup, chickpeas make meals filling and fun, as Desai tells us.

Sweet potatoes: The comfort food with a fibre punch

You’re right; you can’t go wrong with  potato. And sweet potatoes are more than just a delicious, comforting side dish; they’re a fibre-rich superfood. Whether you’re roasting them, mashing them, or even spiralising them into noodles, sweet potatoes provide a good dose of fibre and complex carbs. And the best part? They come in a variety of flavors and textures, from spicy to sweet, making them a versatile base for so many dishes. Add them to salads, casseroles, or curries for a meal that’s not only satisfying, but packs a nutritional punch.

Avocado: The creamy, dreamy fibre source

Avocado is packed with fibre.  Just one avocado contains 10 grams of fibre—more than most fruits. It’s perfect for adding to toast, salads, or even smoothies for an extra dose of healthy fats and fibre But the fun doesn’t stop there. You can use avocado to replace butter in baking, or blend it into a creamy dressing to drizzle over your favorite fiber-rich veggies.

Berries: The sweet side of fibre

If you’re looking to add fibre without sacrificing sweetness, look no further than berries. “Blueberries, strawberries, raspberries, and blackberries are all low in sugar but high in fibre, making them the perfect addition to smoothies, yogurt bowls, or even baked goods. Raspberries stand out, offering an impressive 8 grams of fiber per cup,” explains Desai. Mix them into a fibre-packed salad, or simply enjoy them as a sweet snack that satisfies your cravings and supports your digestive health.

Whole grains: Upgrade your pasta

It’s time to ditch those refined pasta options and go for whole grains. Whole wheat pasta, quinoa, farro, and bulgur are all great sources of fibre, offering a nutty, hearty texture and a nutritional boost. Quinoa, for example, not only provides fibre, but also acts as a complete protein—making it an ideal base for a filling, fibre-rich meal. Try swapping your usual pasta for a whole grain variety next time you’re in the mood for spaghetti, and get ready to savour every bite.

Apples: A crunchy, fibre-filled snack

Apples are a classic, but they’re often overlooked in the fibre department. One medium apple contains about 4 grams of fiber, mostly in the form of pectin, which is great for gut health. Apples are also incredibly versatile. Slice them into salads, bake them into crisps, or enjoy them on their own for a crisp, refreshing snack. So you can consider dipping them in almond butter or pairing them with a piece of cheese, adds Desai.

Popcorn

Popcorn needn’t just be something to munch during films. Air-popped popcorn is low in calories and high in fibre, making it a perfect option for movie night or afternoon cravings. With about 3 grams of fiber per 3-cup serving, popcorn is a guilt-free treat, when prepared without a heavy hand of butter. Spice it up with some chili powder, nutritional yeast, or cinnamon to create your own deliciously fun flavour combinations.