Get More Fiber

Fiber is essential for gut health, increasing good bacteria, keeping overgrowing bacteria in check, helping the body remove toxins, slowing insulin spikes, and keeping you feeling fuller longer. We recommend getting 20-30 grams of fiber per day, but it’s much harder to reach that amount if you don’t know what to add to your plate! Here are my top tips on how to add fiber to your plate:

1. Add berries to your smoothies, yogurt bowl, & oatmeal
   Throw in a banana, which is great in prebiotics and has 3 grams of protein, and a cup of berries, which has 8 grams of fiber. You not only get a great amount of fiber, but also a punch of antioxidants and prebiotics that help feed the good bacteria in your gut.

2. Lean in to chia and flaxseeds.
   Chia and flax seeds must be blended before use. If you add chia seeds to a smoothie, throw 2 tbsps in with the other ingredients, not on top at the end. That way, they form a viscous gel that pulls toxins from the gut and gives you 10 grams of fiber! Flax seeds can be bought ground and added to baked goods, smoothies, yogurt, granola, oatmeal, and more, and will also give you 10 grams per 2 tbsps. Flax seeds are also high in omega-3s, which are beneficial for your brain and gut! Sometimes these two together can be overwhelming for the body, so choosing one or the other can be beneficial.

3. Grains
   Quinoa, brown/red/purple/yellow rice, whole sprouted wheat bread, oats, & barley can provide 11-15 grams of fiber. They also provide tons of B vitamins, zinc, potassium, and other essential minerals. If you have grains throughout the day, you can easily get in fiber at every meal. Something beneficial about grains is not just their fiber content, but also their carbohydrates. If you struggle with constipation, you need to think about the amount of carbohydrates you are eating per day because carbohydrates are essential for gut motility. You want at least 170 grams of carbohydrates per day for good gut motility, and grains are a great way to get them!

4. Lentils and legumes
   Kidney beans, black beans, navy beans, garbanzo beans (chickpeas), red/green lentils, are all high in fiber and can provide up to 8 grams per half cup. Throw some legumes and lentils in a dish with rice, and you could have almost 20 grams of fiber on your plate. Add lentils and legumes to soups, salads, tacos, or casseroles. These two are also high in prebiotics, vitamins, and minerals.

5. Don’t take off the skin.
   When you eat vegetables and fruits, keep the skin on! The skin provides vitamins, minerals, antioxidants, and fiber. There are two different types of fiber: soluble and non-soluble. Non-soluble fiber is what the skins are made of and provides bulk to your stool, helping gut motility. Soluble means it becomes viscous, like chia seeds, and will pull things from the gut lining. You want both types of fiber, so getting a good mix of fruits, vegetables, and grains will provide them for your body.

6. Drink more water
   When you add fiber to your diet, you need water to support it! Fiber needs water to do its job, to detoxify, to move stool along, and to give you all of the great benefits for balancing the bacteria in your gut. Make sure you drink over 60 oz of water per day, and if you live in a hot climate, 70+ oz per day!