A Practical Guide to Eating at Least 30 grams of Fiber per Day

Fiber isn’t just about digestion- it’s key for:

• Balancing blood sugar

• Satiety and weight control

• Creating a diverse gut microbiome, rich in healthy bacteria

• Maintaining healthy cholesterol

There are two types of fiber which are soluble and insoluble. Soluble fiber supports balanced blood sugar levels, healthy cholesterol levels, a diverse gut microbiome (healthy bacterial balance), curbing carb cravings. Insoluble fiber is what promotes gut motility and helps to prevent constipation.

Veggies with high fiber:

Artichoke- 10 grams

1 cup collard greens- 5 grams

1 cup of cooked broccoli- 5 grams

1 cup of cooked Brussles- 4 grams

Fruits with high fiber:

Lg avocado- 20 grams

1 cup of raspberries- 8 grams

1 cup of blackberries- 8 grams

Pear or Apple- 6 grams

The "All Stars" :

1 cup lentils- 15 grams

1 cup of black beans- 15 grams

2 tbs of chia seeds- 10 grams

1 cup of quinoa- 5 grams

Practical Application-

• Aim for 10 grams each meal and 5 grams with snacks.

• Eat the rainbow (a variety of fruits and vegetables).

• Hydrate with at least 80 ounces of water with the increased fiber intake.

• Incorporate both soluble and insoluble foods throughout the day.

• Add flaxseed and/or chia seeds to smoothies or yogurt for high fiber intake.