Top 10 Fiber Sources and how to GET IT IN.
The moment! You've all! Been waiting for!
If you haven't read about WHY you need to eat more fiber (like.........because it's a massive weight loss tool and it's super detoxing) then first you need to check out this blog post.
Then come back here and get all the goods on my FAV fiber sources.
How much fiber do you need?
I want you guys to challenge yourself to eat at LEAST 25 g of fiber/day. But if we're being honest, I'd kinda like you to shoot for 30-40g. It'll take some getting used to, so here's a little guide to get you started. I think the easiest way to do this is to get 10g fiber/meal if you're eating 3 meals/day.
Add a few of these to your grocery list this week, and see your fiber intake increase pretty effortlessly.
ACACIA FIBER- 6g/Tbsp
OBSESSED with this product. You can mix it into anything and it just dissolves. I've started using it in my coffee every morning.
AVOCADOS - 10g/medium avocado
2 for 1 - healthy fat and fiber!
BEANS - 6-8g fiber/half cup
Beans are pretty high in carbs, so be careful, but they're a great addition if you need to bump up the fiber in a dish!
BLACK BEAN PASTA - 15g fiber/2 oz
Holy cannoli - I started buying this from Trader Joe's and I'm addicted. It's so filling from all that fiber + protein. I add a little grass-fed butter + garlic salt and I'm set.
BLACKBERRIES - 8g fiber/cup
Throw a handful on plain, Greek yogurt with a high-fiber cereal.
CHIA SEEDS - 5g fiber/Tbsp
Add 1-2 Tbsp chia seeds to your AM smoothies!
HIGH FIBER CEREAL - 14g fiber/serving
Be careful with these - they can be loaded with sugar and chemicals. I like Nature's Path.
HIGH FIBER CRACKERS - 4g/serving
LENTILS - 8g fiber/half cup
A STAPLE esp if you don't eat meat! High in both fiber and protein.
RASPBERRIES - 8g fiber/cup
Stick mini chocolate chips inside the raspberries for a high fiber dessert!
VEGGIES! - 2-5g fiber/cup
Artichokes, Broccoli, Brussels, and Cauliflower are my top picks, but any non-starchy veggie will do. And you can load up on these as much as you want!
More fiber tips
You could do a smoothie with chia seeds and raspberries for breakfast. A BIG salad w veggies for lunch. Greek yogurt + berries + high fiber cereal for a snack. And high-fiber pizza for dinner using high fiber crackers.
I kinda like to do a breakfast and a snack that's really high in fiber, and then I'm a little more flexible for lunch and dinner.
MAJOR KEY THOUGH - when you're upping your fiber you have GOT to drink enough water. Check the guidelines on how much you should be drinking here. If you don't, you will get constipated and well, that just sort of defeats the purpose of all of this, doesn't it?
Happy fiber-ing -