How To Eat 30G of Fiber Everyday

Why Is Fiber So Important?

Fiber plays a crucial role in gut health, which in turn enhances the gut-brain connection. This connection means that any problems in our gut can directly affect our brain and vice versa, making it essential for this link to be healthy and operational.

What Happens When Fiber is Low

1.     Constipation

2.     Increased risk of inflammation

3.     Increased risk of diabetes

4.     It's important to note that some individuals may require a low-fiber diet due to existing gut and health conditions, so each case should be considered individually.

 How Can I Consume 30G A Day?

            The most straightforward method is the advice health professionals have been giving for years: EAT YOUR FRUITS AND VEGETABLES. While you're aware of this, I understand it can still be challenging. Let me show you how to incorporate a serving of fruit and/or vegetables into the foods you already consume. Another less obvious, yet still important way is to focus on whole grains. Let's explore some strategies for this. Instead of repeating what you likely already know, I'll provide you with some practical meal ideas. Let's begin with breakfast.

Breakfast: A Parfait

Non-fat Greek Yogurt, Whole Grain Granola, Berries, and Chia Seeds. It's easy to prepare and packed with fiber. Let's examine it further. Whole Grain Granola contains 4g of fiber per serving. Chia seeds provide a substantial 10 grams of fiber per serving. Even with just half a serving, you're getting a significant amount. Half a cup of raspberries adds another 4g of fiber. Altogether, this meal provides 18g of fiber, which is nearly half of the daily recommended intake. Think about that.

Breakfast: Oatmeal

Oats, ground flax seeds, berries, your choice of milk, and any sweetener you prefer if needed. Oatmeal provides 4g of fiber, and flax seeds add 3g. We've already mentioned that berries contribute about 4g. This meal totals 11g of fiber, which is a third of your daily requirement. If you wish, you can also include chia seeds! This brings the total to 21g of fiber, getting you close to your daily goal. I'd like to highlight that you probably already consume oatmeal for breakfast and possibly buy small yogurt containers. These are items you already eat, but notice how I'm increasing the fiber content by adding fruit and seeds? It's not about changing what you eat; it's about enhancing it. Now, let's explore some more American breakfast options.

It's not about changing who you are, it's enhancing yourself.

Breakfast: American Staple

Eggs, Bacon, and Toast: Instead of the white wonder bread you grew up with, have you considered trying a 12-grain whole wheat bread that offers 3g of fiber per slice? How about transforming your toast into avocado toast, where half an avocado provides nearly 5g of fiber? While you're at it, you could sprinkle some chia seeds on top of the avocado, along with salt and pepper. Perhaps you could make it a sandwich by adding a slice of tomato and some lettuce or spinach. This way, your 2g fiber breakfast becomes an almost 13g fiber meal, simply by adding a few ingredients. It's interesting how people often think eating healthy means eating less, when it's actually about eating more.

Breakfast: High Carb

There will be occasions when you crave all the tasty "American" carbs for breakfast. During those times when you desire biscuits and gravy, or pancakes, French toast, or waffles, just slice some apples or peel an orange to accompany your meal. Like they serve at restaurants, but instead of just one small slice, I encourage you to eat the entire fruit. Now, let's look at some lunch options.

Lunch: Salads

Salads are an excellent way to increase your fiber intake due to the variety of vegetables (and fruits) you can include! When I mention salad, I’m not referring to a simple cucumber and tomato salad. While those can be tasty, they’re often too light and more like a snack. Here’s what I mean by salad: Grilled salmon, mixed greens, tomatoes, croutons, hemp seeds, green peppers, red onions, feta, sweet potatoes, pine nuts, and a vinaigrette. This combination could provide up to 15g of fiber. Pairing this with the parfait from breakfast would essentially fulfill your daily fiber needs.

Lunch: Bowls

Not keen on salads? Let's switch it to a bowl. Grilled chicken, rice, grilled peppers, corn, beans, avocado, and salsa. The rice, peppers, corn, avocado, beans, and salsa contribute fiber to this dish. I might even suggest it has more fiber than the salad! Not into bowls? Wrap everything in a tortilla to make a burrito 😊

Food is diverse. There are several different ways to consume the same thing.

Lunch: Burgers

Not your usual animal-based burger. We're talking about black bean burgers. A single cup of black beans contains approximately 15g of fiber. Add lettuce, tomato, onions, and avocado for even more fiber! Pair it with sweet potato fries, or regular fries if you'd like... the burger itself offers plenty of fiber along with the toppings 😉

Lunch: Chickpea Salad

This resembles your usual tuna or chicken salad that you enjoy with crackers or on bread, complete with mayo, relish, and similar ingredients. Eating this between two slices of whole grain bread? It's all you need for the day. One cup of chickpeas contains 35 grams of fiber, which EXCEEDS your daily requirement. If you can incorporate a cup of chickpeas into your diet every day, you'd need nothing else. Explore chickpea recipes, get creative, and learn to appreciate them.

Finally, dinner. By now, you should have reached your fiber targets, but let's assume you haven't consumed any of these foods and chose low-fiber options instead. What can we have for dinner? Let me suggest some items you might not usually eat to provide you with fresh ideas.

Dinner: Three Bean Chili

We've already determined that black beans are rich in fiber. Kidney and pinto beans are also loaded with fiber. For an easy dinner, purchase one can of each, mix them in a pot, and add seasonings, crushed tomatoes, tomato paste, and a bit of broth for a complete high-fiber meal. You can also include (cooked) ground beef, turkey, or chicken. Top it with cheese,

sour cream, and avocados, and enjoy it with whole grain crackers for added flavor, protein, and excitement!

Dinner: Chickpea Curry

It's just like making curry, but in this case, chickpeas are used as the protein source, adding fiber. You can play around with different flavors, but the foundation for most curries typically consists of onion, garlic, tomatoes, curry powder, turmeric, ginger, tomato paste, and coconut milk. Pair it with rice and naan bread? Chef's Kiss! Not to mention the onion, garlic, and spices provide a lot of anti-inflammatory properties. It's truly a healthy and delicious meal.

Dinner: Eggplant Parmesan

A whole eggplant usually contains around 14g of fiber. In a serving of eggplant parmesan, you'll likely consume about half an eggplant, providing 7g of fiber, which is a substantial amount! If you're unfamiliar with eggplant and unsure about preparing this dish, try making your usual chicken parmesan and mix diced eggplant into the sauce before baking.

Dinner: Lentil Soup

One cup of cooked lentils contains 16g of fiber, which is half of your daily recommended intake. Lentils are likely a top recommendation from dietitians and gut health specialists due to their numerous health benefits. There are many ways to prepare lentil soup, so I suggest researching recipes and choosing one that appeals to you!

There you have it! Here are some ways to incorporate fiber into your diet to maintain a healthy and strong colon and GI tract. When increasing your fiber intake, especially if you're new to it, drink plenty of water to avoid bloating and excessive gas. Consider gradually working up to 30 grams. Spend a few weeks consuming 10g of fiber, then increase to 15, 20, 25, and finally 30 grams. Essentially, start at your current level and add 5g every few weeks.