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
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!