Can you provide some high-fiber recipes?

While the clips from the Huberman Lab podcast don't provide specific recipes, they do offer valuable insights into how to integrate high-fiber ingredients into your meals. Here are some ways to create high-fiber meals based on the guidance from Dr. Casey Means and Justin Sonnenburg:

1. Incorporate More Whole Grains and Legumes:

   • Add whole grains like quinoa or brown rice to your meals.
   • Include beans, lentils, and chickpeas in soups, salads, or as a vegetarian burger base 1.

2. Include a Variety of Vegetables:

   • Roast a mix of fiber-rich vegetables such as sweet potatoes, carrots, and Brussels sprouts.
   • Use leafy greens and colorful vegetables to make nutrient-dense salads 1.

3. Use Nuts and Seeds:

   • Top salads, cereals, or yogurt with a mix of nuts and seeds for added fiber.
   • Snack on almonds or walnuts to boost your fiber intake.

4. Incorporate Fermented Foods:

   • Use kimchi or sauerkraut as a side dish or in sandwiches and wraps.
   • Add miso or natto to soups for a fiber and probiotic boost 2.

5. Consume More Fruits:

   • Make smoothies with a base of fibrous fruits like berries, bananas, and apples.
   • Snack on fruit throughout the day or include them in your breakfast.

These general suggestions align with a fiber-rich diet that supports gut health and overall well-being by incorporating diverse and natural sources of fiber.