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A Day’s Worth of Fiber

We all know we should be including fiber in our diet, but why?

Getting enough fiber in your meals helps to keep you feeling satiated longer. In addition, it slows down the digestion of your meal, causing less of a spike in blood sugar and increase in insulin. Not only will this help with weight control but also with preventing heart disease and colon cancer. According to Dr. Daphne Miller (author of Jungle Effect), a high fiber diet is a crucial component of the healthiest diets from around the world. She recommends getting at least 30g of fiber a day. Most Americans weigh in consuming less than half that amount.

So what does 30g of fiber look like in a typical day?


1 sliced banana, 1/3 cup purely elizabeth blueberry hemp granola, almond milk or yogurt

Total Breakfast: 7g of fiber

Bluberry Hemp + Bananas














Brussels sprouts salad (2 cups), 1/2 cup avocado, 1 oz chopped pecans, lemon, olive oil + pecorino (optional)

Total Lunch: 10g of fiber


Quinoa, lentils, 2 cups of mixed veggies (broccoli, onion, bok choy, carrots), tamari, ginger + garlic

Total Dinner: 18g of fiber


Apple with 1 tbsp almond butter

Total Dessert/Snack: 6g fiber

Total Fiber for Day: 41g fiber

Look how easy that was and you even surpassed your day’s fiber quota! Some high fiber foods include legumes (beans and lentils), fruits, grains such as oats, buckwheat, barley, brown rice, quinoa, millet and corn, along with peas, broccoli and artichokes.  Try to incorporate a few of these foods into every meal and you should have no problem getting your daily fill!

9 Comments Post a comment
  1. Great post!

    March 15, 2013
  2. This is a great article!I am a firm believer in a high-fiber diet to not only keep your body regulated, but to living and overall healthy life. Also researchers have found that high fiber diets correlate with a decreased risk of breast cancer!

    March 12, 2013
    • Yes! There are so many benefits to eating a high-fiber diet. Especially since high fiber foods include fruits, vegetables, whole grains and legumes, if you’re eating a high-fiber diet you’re hopefully eating healthier in general.

      March 13, 2013
  3. Wobble #


    March 12, 2013
  4. This is a very informative article, I especially liked the breakfast suggestion! As for the dessert idea, would organic peanut butter be a comparable (fiber) substitute for almond butter?

    March 11, 2013
    • Thanks Jaye! Yes, the fiber content in peanut butter and almond butter is pretty similar. Just make sure that your peanut butter doesn’t have any unhealthy additives in it. Sometimes manufacturers put in a lot of additives to preserve the peanut butter and to enhance the taste.

      March 12, 2013
      • You’re welcome! That’s great news, and thank you I never thought to check but just did and it contains peanuts, honey, sugar and salt only, few!

        March 14, 2013
  5. Reblogged this on moniquemorris and commented:
    This is a reblog but in my last post I talked about carbohydrates and dietary fiber.

    who meals are a great way to get in those AWESOME CARBOHYDRATES and have a FIBER FILLED DAY

    March 11, 2013

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