I am a BIG fiber lover and advocate. I constantly talk about fiber, to the point where it probably annoys people. But, if I can at least teach one person the importance of it then I am happy.
By the end of this post you will know:
• How much fiber to aim for on a daily basis
• The benefits of fiber
• How much fiber is in whole grains, fruits/veggies, legumes, nuts, seeds
• Recipes for high fiber meals
Daily Fiber Needs
Women should aim for 25g and men 38g a day.
Sadly, most Americans only consume 12-15g of fiber per day. We can do better than that people!!!!
Benefits of Fiber
• Fiber makes you feel fuller for longer – you will feel more satisfied and less likely to overeat
• Fiber helps regulate blood sugar levels – fiber takes longer to digest so it stabilizes blood sugar levels
• Fiber helps lower risk for disease – linked to lower certain cancers such as colon cancer
• Fiber helps you poop more – less constipation, more bowel movements
• Fiber is food for your gut, promotes the life of healthy bacteria!
Foods with Fiber
|Fruits & veggies||Apple 4g, orange 2g, pineapple 13g in whole fruit, spinach 1g in 1 cup, kale 2.5g in 1 cup|
|Whole grains||Whole wheat flour 13g in 1 cup, whole wheat pasta 5g in 3/4 cup, whole wheat bread 3g in 1 slice, steel cut oats 4g in 1/4 cup uncooked, whole wheat orzo 6g in 2oz|
|Legumes||Black beans 6g in 1/2 cup, pinto beans 8g in 1/2 cup, whtite beans 10g in 1/2 cup, lentils 14g in 1/4 cup serving|
|Nuts||Almonds 4g in 1/4 cup, Almond butter 4g in 2 tbsp|
|Seeds||Sunflower seeds, Chia seeds 8g in 2 tbsp, flaxseed 3g in 2 tbsp, hemp seeds 2g in 3 tbsp|
Fiber for Breakfast
Whole Wheat Banana Chocolate Chip Pancakes
Ingredients: 1 cup whole wheat flour, 1 tsp baking powder, 1/4 tsp baking soda, 1/2 cup plain nonfat greek yogurt, 1/2 cup unsweetened almond milk, 1 egg, 1 tbsp coconut oil, 1/4 cup chocolate chips, 1 mashed banana
Directions: In a large mixing bowl combine all dry ingredients, then add all wet ingredient and mix. Heat griddle/pan to medium and spray with olive oil. Top pancakes with almond butter or fruit for even more fiber!!
Recipe makes 6 medium pancakes, serves 3 people
Fiber sources: whole wheat flour, mashed banana, & almond butter/extra fruit added.
Fiber for Lunch
Jalapeno Pesto, Turkey & Veggie Sandwich
Ingredients: 2 slices of sourdough bread, 3oz low sodium roasted turkey, homemade jalapeno pesto, avocado, grated carrots, microgreens, lettuce, roasted red pepper (broiled in oven and peeled skin off), sliced cucumbers, 1oz slices cheese
Jalapeno pesto: 1 jalapeno, 1 cup basil, 3 garlic cloves, 1/4 cup olive il, 1/2 avocado, 1/2 lemon, salt to taste. Blend until smooth.
Recipe makes ~3/4 cup pesto
Directions: Roast red bell pepper in the broiler until all sides have bubbled and charred slightly. Remove from oven and place in plastic bag for 5 minutes. Once slightly cooked down peel transparent skin off. Make jalapeno pesto in blender. Chop all necessary veggies. Assemble sandwich however your heart desires!
Recipe serves 1
Fiber sources: sourdough bread, pesto, and all the veggies!
Fiber for Dinner
Quinoa Veggie Turmeric Hummus Bowl
Ingredients: 1/3 cup Quinoa, 1 chicken sausage link, cucumber, carrots, 1/4 cup cherry tomatoes, 1/2 cup sautéed kale, 1/4 cup sautéed mushrooms, 3 tbsp Turmeric Hummus, 1 whole wheat flatbread
Turmeric Hummus: Blend 1 can chickpeas, 1/3 cup tahini, 4 garlic cloves, 1 lemon, ~1/4 cup olive oil (may need to add more as you blend), pinch of salt, turmeric
Recipe makes a enough Turmeric Hummus to last all week!
Directions: Cook quinoa separately. Begin making hummus in blender, add more olive oil to get a creamier texture. Cook chicken sausage. Saute kale and mushrooms. Chop veggies and slightly warm the flatbread.
Recipe serves 1.
Fiber sources: quinoa, veggies, & chickpeas
Fiber for Dessert
Oatmeal Chocolate Chip Cookies
Ingredients: 1 cup old fashioned oats, 1 cup whole wheat flour, 1 tsp baking powder, 2 eggs, 2 tbsp coconut oil, ~1/3 cup chocolate chips (I never measure so whatever your heart desires), 1 mashed banana (can also add couple tbsp of peanut butter).
Directions: In a large mixing bowl combine all ingredients and line on sprayed baking sheet. Bake at 350* for 12-15 minutes. Store in fridge.
However you shape the cookies before baking is what they will look like once cooked. Batter should be sticky and holds it’s shape.
Fiber sources: whole wheat oats, whole wheat flour, & banana