Courtesy of Jessica Bippen/Nourished by Nutrition
This article is from "One Small Change" by Jess Bippen, a registered dietician and Featured Voice, The Washington Post’s platform highlighting content from independent creators.
I think most people know fiber is important (maybe in the context of digestion) but because it’s not a main macronutrient like carbs, protein and fat, it tends to be an after thought. Be honest, tell me the last time you actually calculated how much fiber you’re eating in a day? Do you even know how much you're supposed to be getting in a day?
It’s okay if you don’t. For reference, the goal is 25-38 grams daily. Most women are getting closer to 12-15.
And this week’s meal prep shortcuts will help you change that. Because fiber is important. It feeds your gut microbiome, slows glucose absorption, supports estrogen clearance through the digestive tract, and keeps hunger hormones regulated. It's one of the most hormonally protective nutrients you can prioritize which is why you need to be getting enough, every single day.
In this week's episode of One Small Change, the one small change is prepping high-fiber staples on Sunday so that hitting your fiber goals throughout the week becomes automatic.
Check out the recipes below.
Pumpkin Chia Pudding
[ 9g fiber per serving ]
Yield: serves 2
I like making a big batch and then portioning it into jars to have as a prepped breakfast or snack. You can use chia seeds or zen basil seeds which have an even more impressive nutrient profile than chia seeds. The pumpkin puree adds additional fiber and beta-carotene.
Ingredients:
½ cup pure pumpkin puree
1 ½ cups unsweetened almond milk
½ teaspoon vanilla extract
1 teaspoon pumpkin pie spice
1 tablespoon maple syrup
1 scoop vanilla protein powder
1 scoop collagen peptides
¼ cup chia seeds or zen basil seeds
Toppings: Greek yogurt, pecans, pumpkin seeds, maple syrup or almond butter
Directions:
Add all ingredients except chia seeds to a bowl and whisk until well combined (or use a blender!)
Add the chia seeds to a container and pour the pumpkin mixture on top. Let sit for 5 minutes, stir again to prevent clumping, then cover and refrigerate for at least 2 hours or overnight.
Portion into individual jars. Top with yogurt, pumpkin seeds, or a drizzle of almond butter before serving.
How to use it through the week:
Grab a jar for breakfast
Eat it as an afternoon snack
Pair with eggs or an additional source of protein
Add to yogurt bowl
Fall Roasted Veggie and Lentil Salad
[10g fiber per serving ]
Yield: serves 4
This fall salad works as a side dish, a salad or bowl base or lunch straight from the container. Lentils are one of the highest fiber foods you can eat and they take on whatever flavors you pair them with.
Ingredients:
1 1/2 cups cooked brown or green lentils (canned or steamed works great)
1 lb Brussels sprouts or cauliflower, trimmed and halved
4 cups peeled and cubed butternut squash (about 1 medium squash)
2 shallots or 1 small red onion, cut into chunks
6 sprigs fresh thyme
2-3 tablespoons avocado oil or olive oil
Salt and pepper to taste
2-4 tbsp dressing of choice (I like an apple cider or maple Dijon for this)
Directions:
Preheat the oven to 425°F. Line two sheet pans with parchment paper.
Toss Brussels sprouts or cauliflower and butternut squash separately with oil, salt, pepper, and thyme. Spread in a single layer across both pans.
Roast for 30-45 minutes, until caramelized and tender.
Toss roasted veggies with cooked lentils. Season to taste.
How to use it through the week:
Side dish alongside protein
As a bowl base. Just add protein and a drizzle of sauce or avocado
Straight from the container with a tahini drizzle
Topped with a fried egg for a quick breakfast bowl
Pumpkin Oat Bran Muffins
[ 4g fiber per muffin ]
Yield: serves 12
A fiber-rich muffin for breakfast, snack, something to hand the kids. The pumpkin puree gives these a seasonal flavor and an extra fiber boost. Oat bran has significantly more fiber than regular flour or even oats. P.s. It’s often found by the oatmeal and other hot cereal.
Ingredients:
1 ½ cups certified gluten-free oat bran
1 cup gluten-free all-purpose flour
1 cup pure pumpkin puree
1 cup almond milk
½ cup maple syrup
2 large eggs
2 teaspoons vanilla extract
¼ cup avocado oil
2 teaspoons pumpkin pie spice
1 ½ teaspoons baking powder
½ teaspoons baking soda
½ tsp kosher salt
For Topping:
¼ cup pumpkin seeds
2 tbsp coconut sugar or sugar in the raw
2 tbsp ground flax
Directions:
Preheat oven to 400F. Line or grease a 12-cup muffin tin.
In a large bowl whisk together oat bran, GF flour, pumpkin pie spice, baking powder, baking soda and salt.
Add pumpkin puree, milk, eggs, vanilla, oil, and maple syrup. Stir until just combined.
Fill muffin cups and top with pumpkin seeds, sugar and flax.
Bake for 5 minutes then reduce the heat to 350F and continue to bake for an additional 15 minutes until tops are set and a toothpick comes out clean. Cool 5 minutes in the pan then transfer to a wire rack.
Note: If your batter looks very thick after resting, add 2-3 tablespoons of almond milk to loosen it slightly. This can vary based on your GF flour blend.
How to use it through the week:
Grab one with Greek yogurt and drizzle of nut butter for breakfast
Pack one as a school snack
Have one with almond butter in the afternoon with a cup of tea
Alongside a protein like eggs or chicken sausage for breakfast
Roasted Sweet Potatoes
[ 4.5g fiber per 5oz serving ]
Roasted sweet potatoes are endlessly versatile, they reheat beautifully, and they add meaningful fiber to any meal without any additional thought.
Ingredients:
2-3 sweet potatoes, halved lengthwise
Avocado oil spray or a light drizzle of olive oil
Salt
Directions:
Preheat oven to 425°F.
Place sweet potatoes cut side down on a parchment-lined sheet pan. Spray or brush lightly with oil.
Roast for 35 minutes until soft and caramelized on the cut side. A fork should slide in easily.
How to use it through the week:
Scoop and mash into oatmeal or a smoothie for a sneaky fiber boost
Serve alongside eggs and greens for breakfast
Top with nut butter, cinnamon, and a drizzle of honey as a snack
A quick dinner or lunch side
What your fiber looks like across the week:
Breakfast: pumpkin chia pudding jar = ~9g
Lunch: lentil roasted veggie bowl = ~10g
Snack: oat bran muffin = ~4g
Dinner: sweet potato as a side = ~4.5g
That's nearly 28g of fiber from just these four prepped items before you even factor in anything else you eat throughout the day. When you start hitting your fiber goals consistently, you should notice your digestion gets easier and more regular. You stay fuller between meals without needing to snack constantly. The gut microbiome diversity that drives so much of your hormone health starts to improve.
For a deeper dive into blood-sugar science, exclusive recipes, and weekly meal planning ideas, subscribe to Jess’s newsletter on Substack and follow along for step-by-step video reels on Instagram.
Find all previous episodes linked below.
Episode one: Back-to-school snack prep
Episode two: Building a better dessert
Episode three: The blood sugar balancing plate
Episode four: Burnout
Episode five: Exercise snacks
This story is part of Featured Voices by Washington Post Creator, a team outside The Washington Post’s newsroom. Featured Voices highlights content from our network of independent creator who share their expertise, perspective and stories with The Washington Post.
