A DAY OF FIBER (and what that actually looks like)

A DAY OF FIBER(and what that actually looks like)

Fiber is one of the most important components of a healthy, whole food diet. It supports satiety, blood sugar regulation, detoxification, and gut & microbiome health. The recommended daily intake of fiber is at least 25 grams, which is 8-10g per meal. What does that look like?


BREAKFAST

1/2 c almonds (7)

1 c oatmeal (4)

1 apple (4)

1 orange (2)

1/4 c dried figs (4)

1/4 c prunes (3)

1/4 c raisins (1)

1 banana (3)

1 c berries (5)

1/4 c coconut (2)

1/4 c granola (4)

1 T chia seeds (6)

1 T flaxseeds (3)

1/2 c bran (7)


1 c quinoa (5)

1 c broccoli (4)

1 c lentils (16)

1 c asparagus (3)

1 c mushrooms (1)

1 artichoke (7)

1 c brussels sprouts (3)

LUNCH

2 c greens (1)

1 c cabbage (2)

1 c tomatoes (2)

1/2 avocado (7)

1 c corn (4)

1 c brown rice (4)


DINNER

1 c green beans (3)

1 c onion (2)

1 c celery (2)

1 c peas (7)

1 c carrots (4)

1 c squash (3)

1 slice whole grain bread (2)

1 c whole grain pasta (6)

1 sweet potato + skin (5)

1 potato + skin (5)

1 c chickpeas (12)

1 c black beans (16)


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References

Ellis, E. (2020, November 3). Fiber. Academy of Nutrition and Dietetics. https://www.eatright.org/health/essential-nutrients/carbohydrates/fiber#:~:text=The%20recommended%20amount%20of%20dietary,depending%20on%20your%20energy%20needs.

Akbar A, Shreenath AP. High Fiber Diet. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK559033/

USDA Food Data Central. Retrieved from: https://fdc.nal.usda.gov/fdc-app.html#/

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