A gut health scientist shared 3 recipes that help her eat 30 grams of fiber a day, from noodles to chocolate slices

Nutrition scientist Emily Leeming has shared three high-fiber recipes that help her consume 30 grams of fiber daily. Fiber is crucial for maintaining healthy cholesterol levels, balancing blood sugar, and supporting the gut microbiome. Leeming, a former chef and nutrition expert, emphasizes that her recipes are not only nutritious but also flavorful. Her latest cookbook, 'Fiber Power,' includes these dishes.

First up is the Sesame Chicken Noodles, which packs 10 grams of fiber and 51 grams of protein per serving. The recipe calls for chicken thighs, buckwheat noodles, red cabbage, carrot, edamame, spring onions, cilantro, sesame seeds, and a creamy sesame dressing. To prepare, sauté chicken with ginger and soy sauce, cook the buckwheat noodles, and assemble everything together with the dressing.

Next is the Tuna and Mango Tex-Mex Salad, containing 11 grams of fiber and 35 grams of protein. This refreshing salad features spelt, tuna, mango, avocado, tomatoes, red onion, garlic, cumin, coriander, olive oil, and lime juice. Simply combine the ingredients in a bowl, season to taste, and serve.

Lastly, Leeming shares the Seedy Banana Chocolate Slice, which offers eight grams of fiber and 8 grams of protein. This high-fiber dessert includes jumbo rolled oats, walnuts, pumpkin seeds, sunflower seeds, flaxseeds, poppy seeds, dried fruit, almond butter, honey, mashed bananas, and dark chocolate. To make it, mix the dry ingredients, melt the chocolate, and spread it over the oat mixture before baking and cutting into squares.