When it comes to eating healthy, FIBER should be a big focus on your plate.
WHY IS GETTING ENOUGH FIBER IMPORTANT?
When we think of fiber, we often think about how it supports regularity. This is true! But fiber does so much more than just help us poop…
Research suggests that an increased fiber intake leads to reduced whole-body inflammation.
✨Aids in weight management
Fiber can keep you full longer to help naturally regulate appetite.
✨Keeps our heart healthy
Increasing fiber can lead to lower total & LDL (bad) cholesterol.
✨ Nourishes our gut bacteria
Fiber is food for good gut bacteria to grow & thrive. As good gut bacteria break down fiber, they create beneficial compounds for longevity & health!
Fiber helps to balance blood sugar which in turn can help with cravings.
✨Helps us live longer
Studies suggest that people who eat higher-fiber diets live longer than people who eat low-fiber diets.
Fiber is magical for our health…
The big problem is we don’t eat enough of it. 🤯 Recent studies show that 95% of Americans don’t eat enough fiber and that the average American adult consumes just 16 grams per day.
SO WHAT’S THE MAGIC FIBER NUMBER?
The Institute of Medicine recommends men eat 38 grams & women eat 25 grams of fiber every day. To keep it simple, it’s a good rule of thumb to get 30 GRAMS OF FIBER PER DAY.
How do you get there? Use the FIBER LIST below to help!👇
THE FIBER LIST
[estimated fiber grams; ranked in order of high to low]
✨Black beans (1/2 cup cooked) = 8g fiber
✨Edamame (1/2 cup shelled) = 8g fiber
✨Lentils (1/2 cup cooked) = 8g fiber
✨Pinto beans (1/2 cup cooked) = 8g fiber
✨Raspberries (1 cup) = 8g fiber
✨Avocado (1/2) = 7g fiber
✨Chickpeas (1/2 cup cooked) = 6g fiber
✨Jicama (1 cup) = 6g fiber
✨Pear (1 medium) = 6g fiber
✨White beans (1/2 cup cooked) = 6g fiber
✨Chia seeds (1 tablespoon) = 5g fiber
✨Almonds (1/4 cup) = 4g fiber
✨Apple (1 medium) = 4g fiber
✨Shredded coconut (4 tablespoons) = 4g fiber
✨Oatmeal (1 cup cooked) = 4g fiber
✨Popcorn (3 cups popped) = 4g fiber
✨Cacao nibs (1 tablespoon) = 3g fiber
✨Dark chocolate (1 ounce) = 3g fiber
✨Prunes (4) = 3g fiber
✨Broccoli (1/2 cup) = 2g fiber
✨Cauliflower (1/2 cup) = 2g fiber
SOME OF MY FAVORITE WAYS TO EAT MORE FIBER…
✨Eat avocado & hot sauce w/ multi-seed crackers for a snack.
✨Add chia seeds to a smoothie or make chia pudding.
✨Snack on roasted chickpeas.
✨Dip raw jicama sticks in guac or bean dip.
✨Make Almond Joy Oats: oatmeal, unsweetened shredded coconut, chopped almonds, cacao nibs
✨Dip prunes into peanut butter for a quick snack.
✨Toss white beans into pasta dishes.
✨Add black beans to seasoned taco meat.
✨Mash pintos and add to quesadillas.
✨Add lentils to beef burgers.
✨Toss edamame into a stir fry.
✨Dip pear slices in almond butter.
✨Top freshly popped popcorn with a mist of olive oil & cinnamon.
✨Dip broccoli florets in peanut sauce.
✨Make dark chocolate raspberry clusters for a tasty treat.
How close to 30 grams of fiber per day are you eating?
Count the grams of fiber you eat each day for a week to get your average. Use package labels to find fiber grams and for whole foods without labels (like produce), I use the USDA FoodData Central HERE.
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