Mind the Gap
I recommend 35 to 45 grams of fiber per day yet the average fiber intake among American women is less than 14 grams. We must close the fiber gap.
Get A Glistening Gut
What could be more sexy than a beautiful gut? All glistening and shiny, doing it’s job just right, not inflamed, not allergic, not leaky, just all happy? Fiber takes you there: removes toxins, keeps things moving, gives you a sense of satiety. Most important? Fiber protects your gut from injury and disease. Let’s get some.
My Favorite Fiber-Rich Foods
Seeds of Content
I love to add soaked chia seeds or freshly-ground flax seeds to my morning shake, plus they are rich in omega-3 fatty acids, which helps you rock your locks and nails plus benefits your heart and brain. Both chia and flax contain omega-3s as alpha linoleic acid (ALA). Flax contains about 7 grams (g) ALA compared with 5 g in chia. Finally, chia and flax offer both soluble and insoluble fibers, will fill you up after a meal and prevent blood sugar spikes and constipation.
- Chia seeds – 1 ounce – 12 g of fiber
- Flax seeds, freshly-ground – 1 ounce – 8 g
Beans are some of the most naturally-rich sources of fiber. Many indigenous diets include a beanor two in the mix. Some folks experience gas as they amp up bean intake, so they may be better off slowly working beans into their diet. I cook mine in the slow cooker, after an overnight soak, and have zero problems with gas. Try a variety of beans as a replacement for animal protein in soups, salads, and dips.
- Adzuki beans, cooked – 1 cup – 17 g
- Fava beans, cooked – 1 cup – 9 g
- Black beans, cooked – 1 cup – 15 g
- Garbanzo beans, cooked – 1 cup – 12 g
- Lentils, cooked – 1 cup – 16 g
We love berries for their superfood antioxidant status, but let’s keep their fiber in mind. I eat berries every morning on my oat groats. I buy mine frozen and organic from the local store during the winter.
- Raspberries, raw – 1 cup – 8 g
- Blueberries, raw – 1 cup – 4 g
- Strawberries, raw – 1 cup – 3 g
- Boysenberries, frozen – 1 cup – 7 g
- Blackberries, raw – 1 cup – 8 g
Put Your Hands in the Air for Whole Grains
Not my first choice, but whole grains get you dense nutrients the less process they are. But aim for smaller quantities, particularly at lunch and dinner if you’re trying to lose weight. Think of it more as a condiment.
- Barley, pearled, cooked – 1 cup – 6 g
- Oats (old fashioned), dry – 1/2 cup – 4 g
- Quinoa, cooked – 1 cup – 5 g
- Wheat berries, dry – 1/4 cup – 5 g
- Brown rice, cooked – 1 cup – 4 g
- Spaghetti (whole wheat), cooked – 1 cup – 6 g
Crazy Sexy Peas
Peas are crazy full of fiber. I love BEPs in more ways than you know!
- Blackeyed peas, cooked – 1 cup – 11 g
- Peas, split, cooked – 1 cup – 16 g
- Peas, green, frozen – 1 cup – 14 g
Imma be the Queen of Greens.
There are 1000+ plant species with edible leaves, so you can truly go wild inthis category. I toss many of them chopped in a salad, or saute them in coconut oil with Meyer lemon and shallots. Delish.
- Beet greens, cooked – 1 cup – 4 g
- Mustard greens, cooked – 1 cup – 5 g
- Collard greens, cooked – 1 cup – 5 g
- Spinach, cooked – 1 cup – 4 g
- Swiss chard, cooked – 1 cup – 4 g