How much fiber do you need?
I want you to try to get at LEAST 30 g of fiber/day. But if I’m being honest, I’d like you to shoot for more. It may take some getting used to, so here are some tips and ideas to help you get started.
I think the easiest way to do this is to get 15g fiber/meal plus some in snacks in between.
Just by focusing on fiber,, you can achieve HUGE results – from weight loss to better digestion, skin, immune health, brain health.
And who doesn’t want those benefits??
Start today but adding some of these items to your shopping list!
ARTICHOKES – 9g/1 cup
I love buying frozen artichokes and adding them to dishes or just microwaving, adding some olive oil and parmesan. YUM.
ACACIA FIBER- 6G/TBSP
Acacia fiber is amazing! You can mix it into anything and it just dissolves. I’ve started using it in my coffee every morning.
HEARTS OF PALM – 4g/1 cup
AVOCADOS – 10G/MEDIUM AVOCADO
Avocados are thought to just have healthy fats, but they pack some good fiber, too! I call them nature’s butter. Can swap out butter or cheese for avocado creaminess.
BEANS – 6-8G FIBER/HALF CUP
Always a good plant-based source of protein! Best way to prepare beans is to soak them overnight or to cook in pressure. Black beans are especially powerful at creating butyrate, which is the KING of gut health!
BEAN/CHICKPEA PASTA – 15G FIBER/2 OZ
If you’re pasta obsessed like me, then sometimes it’s good to switch out the white pasta for a higher fiber option. The key here is using a good sauce!
WHEAT BRAN – 6g FIBER/ ¼ CUP
Add wheat bran to your oatmeal, yogurt bowls, or your Key-3 Smoothies. Super easy item to keep in your pantry and sprinkle on whenever you remember.
BLACKBERRIES – 8G FIBER/CUP
Throw a handful on plain, Greek yogurt with some hemp seeds and you have an easy breakfast. Or snack on them when you need something sweet!
CHIA SEEDS – 5G FIBER/TBSP
Add 1-2 Tbsp chia seeds to your AM smoothies!
HIGH FIBER CRACKERS – 4G/SERVING
GG Crackers, Flackers, Mary’s Gone, Jilz, Wasa, Better Snacks
LENTILS – 8G FIBER/HALF CUP
Lentils are a great source of fiber AND protein. When you don’t feel like having animal based proteins then load up on lentils. Your gut with thank you.
RASPBERRIES – 8G FIBER/CUP
Stick mini chocolate chips inside the raspberries for a high-fiber dessert!
PLUS ANY OTHER VEGGIES! – 2-5G FIBER/CUP
Broccoli, Brussels, and Cauliflower, and any other non-starchy veggies are good fiber options. Try to include them as much as possible!
Some tips..
I like focusing on very high fiber dishes for breakfast, lunch, and snacks and then dinner can be a bit more flexible. We also don’t want dinner to be TOO high in fiber so we aren’t struggling with digestion overnight.
This is why Key3 Smoothies are a great way to start the day. You can easily back in 15g of fiber without even knowing it.
Fiber needs LOTS of water to work – so as you’re increasing fiber make sure to also increase water. Shoot for 2-3L a day.
Remember, focus on fiber and you’ll reap some MAJOR benefits.
Good luck!!