Get Your Fiber Fix
FI·BER :
A type of dietary material that is resistant to digestion.
One of the key aspects of your gut health journey is including fiber in your diet. Fiber is crucial for feeding our gut bacteria and helping it thrive. The more microbes we have in our gut, the stronger our gut lining will be. In addition, the good bacteria support digestion! Our body doesn’t make the enzymes to digest fiber. Our gut microbes are what break down fiber into short chain fatty acids, which provide fuel for the gut lining, bulk up our stool, get things moving, support balanced blood sugar and stimulate our immune system. These short-chain fatty acids are produced when fiber is fermented in the colon - they act as a source of energy for the cells lining the colon.
Fiber is responsible for quickly moving foods through the digestive tract, helping it function optimally. Fiber works by drawing fluids from the body to add bulk to the stool. If your stool is too dry, fiber will retain fluid and soften stool. If stool is too runny, fiber can absorb water and add form to the stool. It is crucial to keep in mind, when increasing our fiber you ALSO need to increase your water intake in order for this process to occur optimally.
It is recommended to get at least 20 - 30 g of fiber a day, shockingly, most individuals get HALF of this. If you currently have a low fiber diet, make sure to increase your fiber gradually. If you increase the amount too fast it can be common to experience digestive discomfort and can be hard for your body to break down.
As important as it is to include enough fiber in our diet, we should always be focusing on diversity. The more diverse our diet is, the more diversity there will be in our gut microbiome for a thriving gut. There is not ONE specific food or foods that are best for your gut or overall health. Rather than focusing on finding the BEST food or a few foods, our goal should be to diversify. The more diversity in your diet, the more diversity of nutrients your gut microbes will receive which makes for a good gut! Think colour, texture, shape etc….
Ways to increase fiber intake:
add frozen cauliflower or zucchini to your smoothies
swap half of your rice for beans or lentils
sprinkle flaxseed on your yogurt, salads, in smoothies, mix in nut butter or add to baking
carrots and hummus
alternate regular pasta for lentil or chickpea pasta (or use a mix of both)
eat the skin of of your potatoes, sweet potatoes + apples and pears
spread avocado on your sandwiches
rather than juicing, eat the whole fruit or veggie
add berries to yogurt
blend beans into pureed soups
Grab your Fiber Fix meal plan below! By following this meal plan you will get at least 30 grams of fiber a day along with adequate protein and healthy fats for a balanced meal.
Here are a few examples of what you'll find in your meal plan:
Kefir berry smoothie
Chocolate cherry chia pudding
Borscht
Lentil Masala Soup
One pan Salmon, green beans and potatoes
Coconut Chickpea Curry
Quinoa Tabbouleh
This fiber packed gut-friendly meal plan makes getting your fiber fix a breeze. A handful of simple delicious high fiber recipes are tried and true to support a good gut. This gluten and dairy free meal plan is designed to support gut health, the immune system and balanced blood sugar.
MEAL PLANS INCLUDE:
Shopping list + recipes + portions
Each of the 7 days include breakfast, lunch, dinner + 2 snacks
Simple + delicious recipes
Photos of each recipe
xo erin
Do you suspect food sensitivities? Are you ready to dig deep & get clear on the root cause?
I would be honoured to be your support & guide in pinpointing your food sensitivities and feeling free from your unwanted symptoms. Check out my Good Gut Method to work 1-on-1 with me!
Not sure if this program is right for you? OR want to learn more about my 1-on-1 program? Schedule a FREE 20-minute discovery call.
