Harvard Doctor : 3 Best High Fiber Foods for a Healthier Liver & Gut 🚀

Ingredients

• 1 cup Mixed Beans (canned or pre‑cooked) (Provides 6‑8 g soluble fiber per half cup; use kidney beans, chickpeas, or black beans)
• 1 cup Lentils (canned or pre‑cooked) (Provides 6‑8 g fiber per half cup; red lentils cook fastest)
• 1 cup Mixed Berries (fresh or frozen) (Packed with ~4 g fiber per serving; use strawberries, blueberries, raspberries)
• 2 tbsp Extra Virgin Olive Oil (Healthy fat that helps absorb fat‑soluble nutrients)
• 1 tbsp Lemon Juice (Adds brightness to the dressing)
• 0.5 tsp Salt (to taste)
• 0.25 tsp Black Pepper (Freshly ground)
• 2 tbsp Fresh Cilantro (optional) (Chopped, for garnish)

Instructions

1. Drain and Rinse Beans & Lentils

   Open the cans, pour beans and lentils into a colander, rinse under cold running water and let drain completely.

   Time: PT5M

2. Warm Beans & Lentils (Optional)

   Place the drained beans and lentils in a saucepan, add a splash of water and heat over medium heat for 3‑4 minutes until just warm.

   Time: PT5M

   Temperature: Medium heat on stove

3. Prepare Dressing

   In a small bowl whisk together olive oil, lemon juice, salt, and black pepper until emulsified.

   Time: PT2M

4. Combine Ingredients

   In the large mixing bowl add the warmed beans, lentils, and fresh berries. Drizzle the dressing over the top and toss gently with a wooden spoon until everything is evenly coated.

   Time: PT5M

5. Garnish and Serve

   Sprinkle chopped cilantro over the salad, give a final light toss, and serve immediately or chill for 15‑30 minutes to let flavors meld.

   Time: PT3M

Nutrition Facts

Calories

200

Protein

8 g

Carbohydrates

25 g

Fat

7 g

Fiber

5 g