Fiber is not digested by the body but acts as the body’s Swiffer, cleaning out our digestive system ridding it of carcinogens, flushing cholesterol and easing our bowel movements.  Fiber ends up in our colon helping to feed the friendly bacteria that strengthen our gut microbiome. 

Studies suggest that eating just 30 grams of fiber per day can help you lose weight, lower blood pressure as well as your cholesterol. Unfortunately most of us aren’t hitting that mark. This is why I love our new Sparkle Fiber supplement that allows you to up your fiber, especially on days that its hard to get it through whole foods. I also love the supplement while traveling as it helps avoid the annoying travel bloat and constipation. 

Besides taking our handy supplements, how do we all up our fiber intake?

Here is a sample day that provides way more than 30 grams of fiber in a delicious, nutritious way. 

Breakfast:

• ½ cup steel cut oatmeal (4g)
• 1 cup of raspberries (8g)
• 1 tablespoon of chia seeds (6g) 
• Total: 18 grams

Lunch: 

• Salad with 4 cups spinach (3g)
• ½ cup chopped bell pepper (2g)
• ½ cup chickpeas (11g)
• ½ cup broccoli (2g)
• 3oz chicken, 1 tbsp feta, oil and balsamic vinegar
• Total: 18 grams

Snack:

• 1 apple (4g)
• 1 tablespoon of peanut butter (1g)
• Total: 5 grams

Dinner:

• 5 oz salmon with 1 cup roasted Brussels sprouts (4g)
• ½ a large sweet potato (3g)
• coconut oil and cinnamon
• Total: 7 grams

There you have it- A whopping 48 grams of fiber!  

Remember to drink plenty of water while upping your fiber intake. Increasing fiber without enough water can actually cause constipation and bloating which none of us want! So make sure to drink at least 2 liters of water per day.

Here is to fiber and a full, flat tummy!

With love,

Molly