Ways To Get In More Fiber
Did you know that when it comes to fiber, the institute of Medicine recommends 38 grams of fiber for men and 25 grams of fiber for women? The kicker is that on average, Americans are only getting around 16 grams of fiber.
Getting in enough fiber is SO important. Getting in enough fiber can mean reducing constipation, bulking up stools, helping with maintaining a healthy weight (or losing weight) and it also has an impact on cholesterol and heart health. (Source)
We should also note that many fibers out there are prebiotic so this is important for gut health as it’s our prebiotics that feed our probiotics.
Fiber is important for everyone but of course, there will be outliers. Like those with IBS may need to limit the amount of fiber they get in. We recognize there are different gray areas.
If you ARE someone who is looking to up their fiber intake, this blog post is for you! We answer some common questions and get into tips of what it looks like to be getting in all the fiber you need each day. Fiber content of food is definitely something everyone should be looking into.
What is a high fiber diet?
We often like to think of fiber as things that can take longer to chew- think nuts, seeds, veggies, fruits, whole grains, beans, lentils… etc. Of course it can be ground up and that is a different story but often some “roughage” in your food is an indicator of more fiber! That is great.
Fiber really is found in the cell walls of nearly all plant-based foods. The body can break down carbohydrates (like a starch) into a simple sugar but… fiber? It can’t completely break that down. This is a GOOD thing. Fiber will pass through the majority of your digestive system undigested until it reaches your colon (or large intestines.)
When it comes to digestion, fiber is either:
Soluble- meaning it dissolves in water and takes more a gel like form.
Insoluble- meaning it does not break down and instead retains water.
Prebiotic- meaning it feeds probiotics and good bacteria.
Eating a high fiber diet meal plan is going to be good for many things, but especially good for digestion, your heart, and maintaining a healthy weight.
What a fiber rich plant based diet looks like
It would be great to give you an idea of what eating plant-based and getting in enough fiber looks like! Thankfully, it is easier to get in more fiber when you eat a plant-based diet. But here are some things you can do!
Breakfast- A giant smoothie with a ton of fruits and veggies. This is where you can even throw in some chia seeds and some powders that are high in fiber (we recommend lucuma) as well as cacao powder.
Lunch- If you choose a sandwich, of course load up on the veggies but also load up on the seeds! This is the perfect time to get seeds in. If you can, you should also find a bread that is super high in fiber- if you can find one that is high in psyllium husk then that will get you a big chunk of fiber for the day!
Snack- Hands down, we love a good chia seed pudding for a snack. You can dress this up with berries and nuts and on the side have half of an avocado with some salt or yacon syrup on it! So tasty. More snacks to come below.
Dinner- Here is where you want to load up on beans, lentils, and of course more veggies! Seriously, half of your plate here should be veggies. But beans and lentils are a massive way to get in more fiber. The two together (a bean or a lentil and the veggies) make for a fiber PACKED plate!
How to get fiber on a low carb diet
Now this kind of diet is much more tricky to get fiber in but it is totally possible! Here are some low carb, high fiber foods to get in each day:
1. Cacao (not chocolate, not cocoa, but straight up cacao!)
2. Flax seeds
3. Chia seeds (by the way these are incredibly versatile!)
4. Nuts (great for a higher fat diet, also full of fiber)
5. Avocados (A wonderful veggie all around!)
7. Coconut meat (These days you can often find these prepackaged so you don’t need to break open an entire coconut)
9. Wheat bran
10. Cruciferous veggies (Cabbage, maca, Asparagus, bok choy, etc)
The key is sticking to low starch veggies, low sugar fruits, and lots of seeds and nuts!
Fiber in Peruvian superfoods
This is our time to shine. :) One of the coolest things about our Peruvian superfoods is nearly all of them offer some fiber content. Peru is known for having the most diverse microclimate in the world and out of it comes some of the most unique plants in the world.
Let’s first talk about chia seeds because that seems to be a hot topic on the internet! So… how much fiber in one tablespoon of chia seeds? 5 grams of fiber! And typically when people eat chia seeds they are getting in way more chia seeds than that and are usually clocking in around 10-15 grams of fiber!
So chia seeds are number one when it comes to fiber. A great chia seed fiber drink could simply just be some flavored water shaken up with chia seeds! Let's sit for a bit. Hydrate AND get in a ton of fiber.
Lucuma- It’s pretty rare that a sweetener would have fiber in it but lucuma has both soluble and insoluble fiber in it! Try swapping it out for sugar.
Cacao- Cacao has 6 grams of fiber per tablespoon. Isn’t that incredible? Your hot chocolate can start to get you more fiber than ever before!
Golden Berries- Three tablespoons of golden berries have 5 grams of fiber! If you haven’t tried these yet, you must!
High fiber snacks
The best high fiber snacks are going to be a handful of berries like blackberries or our dehydrated golden berries. They are going to be seeds like chia seeds and flax seeds-- you can even add flax seeds to your chia seed pudding! Avocados again are really a wonderful snack and if you ever want a quick bowl of plant-based chili for a snack then you should definitely load up on the beans!
Something to remember about fiber
It is best to space out your fiber. You don’t want to consume ALL of your fiber in one meal because then you could risk getting in too much as once and feeling bloated. Spacing it out between meals and snacks is the best way to go!