Fibre-Rich Salad Recipe For Digestive Health (Wholesome Plant Based)

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Total Time:
27 minutes mins

Yields:
4 servings
Recipe
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If you’re looking for a healthy, quick, and delicious way to boost your fiber intake, this fibre-rich salad recipe is the perfect addition to your meal plan. Packed with fresh vegetables, creamy avocado, and a tangy dressing, this high-fibre salad delivers not only on taste but also on health benefits, making it ideal for lunch/dinner, or as a side dish. As a health coach and recipe developer, I’ve designed this recipe to be simple yet nourishing—free of processed ingredients and full of wholesome flavors.

^{A rich-fibre salad with fresh crunchy ingredients and a creamy dressing, perfect as a side dish to complete a meal.}

Why This Fibre-Rich Salad is Unique

This salad combines high-fibre foods like celery, cabbage, and avocado with a unique twist: the addition of sweet mango and cherry tomatoes for a fresh and fruity contrast. It’s a perfect example of how whole food ingredients can come together in a quick and easy recipe that’s as enjoyable to eat as it is great in building a healthy plate. Fiber is essential for maintaining digestive health, improving food transit and preventing constipation – all essential for natural detox.

Ingredients and Their Benefits

Key Ingredients:

Celery (5 stalks): A crunchy vegetable loaded with insoluble fiber, perfect for improving digestion and adding texture to the salad.
Shredded Cabbage (2 cups): High in fiber and low in calories, cabbage adds bulk to the salad, helping you feel fuller for longer.
Mango (1/2, cubed): Provides natural sweetness, a touch of tropical flavor, and is rich in soluble fiber and vitamin C.
Cherry Tomatoes (7-8): A juicy and antioxidant-packed addition that enhances the freshness of the salad.
Avocado (2, cubed): Creamy and nutrient-dense, avocado is a great source of healthy fats and soluble fiber.
Green Onion (2 stalks, sliced): Adds a mild onion flavor, boosts freshness, and contributes additional nutrients.
Fresh Dill (1/4 cup, chopped): Adds a refreshing herbal note and is rich in antioxidants.

Dressing:

Mayonnaise (2 tbsp): Provides a creamy base for the dressing while keeping it simple.
Lemon Juice (1 tbsp): Adds zesty brightness and balances the creamy texture.
Sea Salt (1/3 tsp): Enhances the natural flavors of the salad ingredients.

How to Make This High-Fibre Salad

Step-by-Step Instructions:

Prepare the Vegetables:
- Wash and chop the celery into bite-sized pieces.
- Shred the cabbage using a sharp knife or food processor.
- Cube the mango and avocado, slice the cherry tomatoes in half and thinly slice the green onions.
Combine Ingredients:
- In a large salad bowl, mix the celery, shredded cabbage, mango, cherry tomatoes, avocado, green onion and fresh dill.
Make the Dressing:
- In a small bowl, whisk together mayonnaise, lemon juice, and sea salt until smooth.
Toss the Salad:
- Pour the dressing over the salad and toss gently to combine. Ensure the ingredients are evenly coated.
Serve:
- Enjoy immediately as a standalone meal or pair it with your favorite protein for a wholesome lunch or dinner.

Customization Options

Meat-Free: This salad is naturally vegetarian-friendly, but you can add protein like grilled chicken, shrimp, or tofu to make it a complete meal.
Dairy-Free: Make sure you use a dairy free brand, or make your own at home.
Low-Carb: Skip the mango and add more low-carb vegetables like cucumbers or radishes.

Pairing Recommendations

Pair this fibre-rich salad with grilled salmon or roasted chickpeas for an added boost of protein. It’s also a fantastic side dish for barbecue chicken or a bowl of hearty soup. The balance of creamy, crunchy, and fresh flavors elevates any meal it accompanies.

Healthy Swaps / Additions

Swap mayo with Greek yogurt or coconut yogurt for a lighter dressing option.
Opt for another dressing: I have 7 Creamy Gluten Free Dairy Free Salad Dressings to choose from.
Add seeds like chia, flax or sesame for an extra fiber boost.

Storage and Meal Prep Tips

Storage: Store the undressed salad in an airtight container in the fridge for up to 36 hours. Add the dressing just before serving to maintain freshness.
Meal Prep: Chop the vegetables in advance and store them separately. This way, you can quickly assemble the salad when ready to eat.

^{A high-fibre salad featuring fresh ingredients and a creamy lemon dressing, perfect for lunch or dinner.}

FAQs About This Fibre-Rich Salad

How much fiber is in this salad?

This salad is packed with high-fibre foods like celery, cabbage, and avocado, providing approximately 8-10 grams of fiber per serving, depending on portion sizes.

Can I make this salad ahead of time?

Yes, you can prepare the vegetables in advance and store them separately. Add the dressing and avocado right before serving to keep it fresh.

Is this salad good for constipation?

Absolutely! The combination of insoluble fiber from celery and cabbage and soluble fiber from avocado and mango helps support digestion and prevent constipation.

Can I use a different herb instead of dill?

Yes, fresh parsley or cilantro would work well as substitutes, depending on your flavor preferences.
Let me know how you enjoy this fibre-rich salad recipe! Don’t forget to share your variations and pairings in the comments below.

Let me know how you enjoy this fibre-rich salad recipe! Don’t forget to share your variations and pairings in the comments below.

More Healthy Fibre Rich Salad Recipes

Simple Easy Cabbage and Carrot Salad

Simple Zesty Watermelon Radish Salad Recipe

Healthy Radish Cucumber Salad

Beetroot And Carrot Salad With Creamy Dressing

Shrimp Cabbage Salad Recipe

Simple Beetroot Salad With Walnuts Prunes And Avocado (Vegan)

Healthy Coleslaw + Avocado Dressing (Whole30, Vegan)

Creamy Chickpea Salad With Cabbage (Vegan)

Print Recipe

Fibre-Rich Salad Recipe: A Wholesome Meal to Support Digestive Health

Fibre-rich salad recipe loaded with crunchy vegetables, creamy avocados, and a tangy creamy dressing. A quick, healthy meal perfect for boosting digestive health and preventing constipation.

Cook Mode
Prevent your screen from going dark
Prep Time
15 minutes mins
Cook Time
0 minutes mins
Assembling Time
12 minutes mins
Total Time
27 minutes mins
Course:
Salad, Side Dish
Cuisine:
Clean Eating
Diet:
Gluten Free
Servings:
4 servings
Calories:
240kcal
Author:
Olga Caz
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Ingredients 1x 2x 3x

5 stalks celery – chopped
2 cups cabbage – shredded
½ large mango – cubed
2 medium avocado – cubed
8 cherry tomatoes – cut in half
¼ cup fresh dill – chopped
2 stalks green onion – sliced

Dressing

2 tbsp mayo – homemade or dairy free brand
½ tsp Dijon mustard
1 tbsp lemon juice
⅓ tsp sea salt – or add to taste

Instructions

Wash and chop the celery into bite-sized pieces.
Shred the cabbage using a sharp knife or food processor and chop the dill.
Cube the mango and avocados, slice the cherry tomatoes in half and thinly slice the green onions.
In a large salad bowl, mix the celery, shredded cabbage, mango, cherry tomatoes, avocados, green onions and fresh dill.
In a small bowl, whisk together mayonnaise, Dijon mustard, lemon juice, and sea salt until smooth.
Pour the dressing over the salad and toss gently to combine. Ensure the ingredients are evenly coated.
Enjoy immediately as a standalone meal or pair it with your favorite protein for a wholesome lunch or dinner.

Notes

You can prepare the vegetables in advance and store them separately. Add the dressing and avocados right before serving to keep it fresh.

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Nutrition

The information shown is an estimate provided by an online nutrition calculator.

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