I’ve been talking about fiber a lot in my 90 Days to Health group on facebook (I’ll be starting another group in April if you are interested just contact me) – and I think it’s so important that I want to post a little more about it here. Did you know how important fiber is – especially to women? 30 grams of fiber a day can reduce your risk of getting breast cancer by 50% & reduce your risk for ovarian cancer by 40%! Fiber is the part of plant-based foods that our bodies can’t digest. It passes through our digestive tract without providing nutrition or calories, and yet it is very healthy for us. Just 2 apples a day and you’ll have 8 grams of fiber already, a cup of berries = 5 gr. My breakfast – oats with strawberries, raw cocao nibs & hemp seeds has already given me 15 grams of my daily fiber! Seriously – I’m at half of my goal in just one meal. It’s not that hard to do. There are easy ways to improve your fiber intake – but I always recommend you do it slowly, and add in plenty of water. You can’t get it through if you don’t include the water and that’s no fun for anyone!
So how can you easily add fiber to your diet? Here are some more suggestions:
Make up a batch of cut carrots and broccoli florets on Sunday. In the afternoon have a cup of each with some Drew’s Buttermilk ranch dressing or your favorite hummus. You’ll get 5 grams of fiber per cup of veggies, and if you do hummus it will add another 2 grams.
Just 3 dried figs will get you 10 grams of fiber. That’s 1/3 or your daily goal of fiber and it’s a nice easy snack to have.
Yogurt, berries and a high fiber cereal – this snack will get you about 10 grams of fiber if you use a really nice high-fiber cereal like Kashi Golean Crunch, and a cup of berries. And who doesn’t like this for a quick easy breakfast idea anyway?
Drink your fiber? My sister loves the chocolate flavor Fiber 35′s FitSmart Shake. In one serving this contains 10 grams of premium acacia fiber and 20 grams of premium whey protein. A blend of 14 vitamins and minerals and a propietary combination of digestive enzymes help you digest, absorb, and assimilate the nutrients in this power packed shake. She has had tummy issues before, and this is really easy for her to digest, and it is either a great idea to have for breakfast on the go, or after a workout to replenish your muscles with some protein and carbs.
Another option is the Shakeology drink + the Shakeology Fiber Boost! With the Chocolate Shakeology + your Shakeology fiber boost you’ll get 13 grams of fiber to start your day. Not only is Shakeology delicious, but it is packed with proteins and energy-providing carbohydrates, plus a combination of nutrients that is simply impossible to ﬁ nd at your local supermarket or even health food store. Beachbody searched the world to ﬁ nd Açai and Goji berries, Camu-Camu, quinoa, wheat grass, Maca root, and sacha inchi (just to name a few) so that you don’t have to. With Shakeology, you truly have a world of nutrition at your ﬁngertips.
Recently a new study in the US found that “Fiber intake also lowered the risk of death from cardiovascular, infectious and respiratory diseases by 24 to 56 percent in men and by 34 to 59 percent in women.” and for men it was essential since eating more fiber was also linked to a lower risk of cancer mortality. So eat up, and live longer and healthier.