Move over protein, it’s fiber’s day to shine. Fiber is SO important and most of us aren’t getting nearly enough as we should on a daily basis. “Gut health” is a buzz word in the nutrition and wellness space right now, but adequate fiber intake is important for more than just gut health. Simply put, fiber feeds your gut microbes…and a happy gut means a happy body. A healthy gut impacts almost every organ like your brain, skin, and heart. Fiber fills you up and helps you stay full after a meal, while also slowing down the metabolism of carbs…helping maintain stable blood sugar.
Most guidelines recommend aiming for 25-30 grams (more for men) of fiber a day and most of us likely aren’t getting that. By limiting processed food items and adding in more whole foods, it can actually be pretty easy to get at least 25 grams a day. However, with so many people focusing on protein these days, I often see plates that omit fruit, veggies, and whole grains.
Also there is no need to stop at 30 grams and some studies show benefits to getting more. If you’re not getting the daily recommendations, I encourage you to slowly increase your fiber intake and drink plenty of water to minimize any unwanted GI symptoms 😉
If you’re wanting to learn more about fiber, plant based eating, and gut health I love this book.
10 Ways to Add an Extra 5 Grams of Fiber to Your Meal
*Mix a tablespoon of chia seeds into your oatmeal, smoothie, or yogurt
*Add 1/2 avocado to your sandwich or salad
*Add 1/2c black beans to your soup or salad
*Make overnight oats with 1/2 dry oats
*Add 1 cup broccoli to your stir fry
*Add 1/2 c raspberries to your yogurt or oatmeal
*Mix 1/3 c lentil into your pasta sauce. This recipe looks so good.
*Have 1/4 almonds as part of your snack
*Sub your white bread for sprouted whole grain bread
*Add 1 cup cook quinoa into your salad
xx, A
