High Fiber Salad-Recipes & Benefits

This sweet and sour salad is suitable as a starter and is rich in dietary fiber. Arugula has diuretic and stomachic effects, and it also has special effects on chronic cough. Beet is rich in protein and dietary fiber, with a slightly sweet taste, very delicious. Add walnuts and cheese to enrich the nutrition.

This will ensure nutrition, low fat and high fiber, suitable for weight loss and fitness food.

Calories: 353 kcal

Carbohydrates: 5 grams

Fat: 17.5 grams

Protein: 33.3 grams

Ingredients of High Fiber Salad

  • 2 tablespoons of sugar
  • 1/2 cup of olive oil
  • 1/2 cup of apple cider vinegar
  • 1/4 teaspoon salt
  • 450 g of chopped pre-cooked green beans
  • 425 g of pre-cooked chickpeas
  • 400 g of pre-cooked red beans
  • 1 chopped onion
  • 4 tablespoons chopped pickled cucumber
  • 1/2 chopped small green pepper

Preparation of High Fiber Salad

  • In a 1 liter refractory jar, mix the sugar, oil, vinegar, and salt.
  • Heat on high (100%) for 3 to 5 minutes, until the mixture boils and the sugar dissolves.
  • Let the sauce cool slightly.
  • Meanwhile, drain and rinse the beans, chickpeas, and beans under running water.
  • Place them in a bowl.
  • Add an onion, pickled cucumber, and peppers.
  • Drizzle with the sauce and mix well.
  • Cover and refrigerate for at least 2 hours to taste before serving.

Ingredients of High Fiber Salad

  • 1 hand arugula
  • Half beetroot
  • Walnuts
  • Feta cheese shredded right amount
  • Amount of salt
  • 15ml red wine vinegar
  • 3 tablespoons of olive oil
  • Lemon zest
  • 2 cinnamon leaves

Preparation of High Fiber Salad

  • Wash the beetroot, peel it, and cut into pieces. Put it in a pot, add water, salt, cinnamon leaves, and 5 ml red wine vinegar, cook for about 25 minutes, remove and drain.
  • You should peel the walnuts and remove the kernels, mix well with honey, and bake for about 8 minutes until they show color. If you don’t have time, you can use it directly without baking, the baked one will be more fragrant.
  • Wash the arugula and drain.
  • Mix the arugula and beetroot evenly, then mix the red wine vinegar sauce and olive oil to thicken and add to the dish and mix well. Finally, sprinkle in lemon zest, walnuts, and

Benefits of high-fiber salad

Promote weight loss

Cellulose(present in high fiber salad) has a small specific gravity and large volume. It fills the gastric cavity after eating, it takes a longer time to digest, prolongs the emptying time of the stomach, makes people feel full and reduces calorie intake; at the same time, dietary fiber reduces intake The ratio of calories into the food; cellulose will attract fat in the intestines and then be excreted from the body, helping to reduce fat accumulation, and the three can achieve weight loss at the same time.

Absorption of toxins

In the process of digestion and decomposition of food, a lot of toxins are inevitably produced. These harmful substances will stimulate the mucosal epithelium in the intestinal cavity and cause mucosal inflammation over time; absorption into the blood can increase the burden of detoxification on the liver.

Cellulose forms a dense network when it meets water in the gastrointestinal tract, which absorbs organic, inorganic, and water, and plays an important role in maintaining the normal flora structure of the gastrointestinal tract. At the same time, toxins in the intestinal contents will be absorbed by cellulose. The intestinal mucosa has less exposure to poisons, and the amount of blood absorbed is also reduced.

Prevention and treatment of constipation

The large volume of dietary fiber present in high fiber salad can promote intestinal peristalsis. The water in it is not easily absorbed, which has a laxative effect. Protect the skin. When there are toxic substances in the blood, the skin becomes a place for waste to be discarded.

Facial acne is formed due to excessive acid and saturated fat in the blood; people with frequent constipation have a yellow complexion because the stool stays in the intestine. Over time, toxic substances are absorbed through the intestinal wall and the blood is stained with toxins.

The face of people who smoke too much looks like ashes. Dietary fiber can stimulate intestinal peristalsis, so that waste can be discharged from the body in time, reduce the toxic effect of toxins on the intestinal wall, and thus protect the skin.

Lower blood lipids

If some ingredients in dietary fiber can be combined with cholesterol, lignin can be combined with bile acid to be directly excreted from feces, thereby consuming cholesterol in the body to supplement the cholesterol consumed in bile, thereby reducing Blood lipids.

Dietary fiber absorbs water in the intestine to dilute the contents of the intestine, reduce the concentration of bile and cholesterol, and promote the growth and reproduction of normal colonizing bacteria in the intestine; these normal bacteria can also convert cholesterol into feces during the reproduction process. , Helps reduce the incidence of coronary heart disease.

If you don’t like anything in the above recipes, then here are some high fiber foods that you can use to make your own unique salad:


The dietary fiber contained in kelp is mainly water-soluble fiber, which helps reduce blood cholesterol. Kelp contains mannitol, which is a good helper for diuresis and swelling. Kelp is rich in iodine, which can promote the metabolism of triglycerides in the human blood.

In addition, kelp also contains colloids and minerals, which help regulate the physiological functions of the human body and is a good helper for the smooth metabolism of the human body. Seaweed tastes good whether it is cooked in soup, stir-fried or cold. Adding a few drops of vinegar when cooking can not only season it, but also help calcium absorption.

Red beans

They have the effect of stimulating the intestines, and can remove toxins and excess water from the body, promote blood and water metabolism, so it has a good diuretic effect.

These can clean up the long-term accumulation of toxins in the body, making the body healthy and vigorous. Simmer the red beans in a rice cooker before going to bed and soak for a while, and drink the sugar-free red bean soup as boiling water the next day, which can effectively enhance the detox effect.

Mung bean

Mung bean has the effects of clearing away heat, detoxifying, dehumidifying, diuretic, and relieving heat and thirst. Drinking more mung bean soup is good for detoxification. Mung beans are rich in potassium, which can effectively remove excess water from the body and eliminate edema.

However, the cooking time of mung beans should not be too long, so as not to damage the organic acid and vitality and reduce the effect.


Yam is rich in fiber, which makes people feel full and suppress appetite. The rich dietary fiber can also promote gastrointestinal peristalsis and promote bowel movements. Yam can rectify the digestive system, reduce subcutaneous fat deposits, prevent obesity, and increase immune function.

Yam is rich in mucus protein, which can effectively lower blood sugar and indirectly regulate insulin levels in the body. Congee made with yam can also solve the problem of constipation and is a nutritionally balanced food for weight loss. The detoxification effect of yam is best in raw food. The peeled white yam and pineapple can be cut into small pieces and drink together into juice, which has the function of strengthening the stomach and regulating the intestines.

Coix seed

Coix seed contains carbohydrates, protein, fat, dietary fiber, vitamins, potassium, calcium, iron and other nutrients, which can supplement the nutrients needed by the human body and promote metabolism. Job’s tears can improve blood circulation and water metabolism in the body, exert diuretic and swelling effects, and help improve edema-type obesity.

Drinking Coix Seed Water is a good detox method. After boiling the Coix Seed directly with boiling water, add a little sugar to suit your taste. It can not only detoxify the body toxins, but also whiten the skin. You can use these in making high fiber salad.

Brown rice

Brown rice is whole rice. These retain rice bran and are rich in cellulose. It has water absorption and liposuction effects and a considerable sense of satiety. It can improve bowel movements and help detoxify. A bowl of brown rice porridge or a cup of brown rice soy milk for breakfast every day is a good detox method.

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