🔦Food Spotlight: FIBER

Who’s loading their plates with copious amounts of fiber?

We know we need it, but most of us aren’t exactly piling on high-fiber items because of the availability of more processed 🍕🍟 and prepared foods 🌭🍿. With fast-food at our finger tips, our nutrients are definitely lacking.



Simply put, we need some fiber in our diets, and here’s why:

✅ Fiber aids in digestion and elimination…helps ya poop! (1)

✅ Fiber has immune-enhancing benefits. (2)

✅ Fiber helps prevent heart disease. (3)

✅ Fiber can help regulate blood sugar levels. (4)

✅ Fiber foods contain more nutrients and fewer calories,  which means they are digested more slowly and will help us feel full sooner and for longer periods of time. (5)



Check out these

fiber-friendly recipes👇🏼!


Super Berry Antioxidant Smoothie

📌 Raspberries: 8 grams of fiber per cup (123 grams) (6)

📌 Blackberries: 7.6 grams of fiber per cup (144 grams) (7)


Easy Roasted Veggies

📌 Brussel Sprouts: 4 grams of fiber per cup (156 grams) (8)


Chickpea “Tuna” Salad

📌 Chickpeas: 12.5 grams of fiber per cup (164 grams) (9)


Sweet Potato & Black Bean Chili

📌 Black Beans: 5 grams of fiber per cup (172 grams) (10)


Low Carb Breakfast “Potatoes”

📌 Turnips: 3.1 grams of fiber per cup (156 grams) (11)


Avocado Smoothie Bowl

📌 Avocados: 10.1 grams fiber per cup (150 grams) (12)

📌 Chia seeds: 10.6 grams fiber per ounce (28 grams) (13)

📌 Whole flaxseeds: 2.8 grams of fiber per tablespoon (10 grams) (14)



How much fiber do I need?

According to the Institute of Medicine, women need 25 grams daily and men need 35-40 grams daily.

Can I supplement instead?

Fiber supplements typically only contain a small fraction of necessary fiber, and the sources of the fiber can be sketchy. So get fiber from the real sources just like nature intended.

Is it possible to overconsume fiber?

Yes! Incorporate fiber slowly and gradually.

Do fruit juices count?

Not exactly. Go for the whole pieces of fruit instead!

How else can I get fiber?

Try Maca or Cacao powder.



The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.

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