I get questions like where do you get your protein?
How do you get enough calcium on a plant based diet?
What do you eat? Can you even eat anything?
All those questions are good and all ( and frankly quite old and boring ) but there is a more important question that matters more than protein. And that’s FIBER.
Without enough fiber in out diets we are missing out on some essential benefits that are key to a healthy living. Here are some facts for you.
- Brain. Adding 7g daily can cut stroke by 7%
- Heart. Heart disease risk drops by 9% for each 7g consumed daily, thanks to fiber’s cholesterol-lowering powers.
- Waistline. People who simply increased their daily fiber intake to 30g or more lost nearly as much weight as those on a more complicated diet plan that included restricting calories. *Restricting calories has always been a no-no for me.
- Kidneys. Getting more than 21g of fiber daily stands to lower risk of kidney stones by 22%
- Lungs. Dietary fiber soothes systemic inflammation and may slash risk of inflammatory diseases like COPD (Chronic obstructive pulmonary disease (COPD) is the name for a collection of lung diseases including chronic bronchitis, emphysema and chronic obstructive airways disease. People with COPD have difficulties breathing, primarily due to the narrowing of their airways, this is called airflow obstruction.)
- Gut. Eating more fiber can balance levels of healthy bacteria, helping aid digestion.
- Blood sugar. Fiber slows the body’s absorption of glucose, controlling blood sugar spikes and decreasing diabetes risk.
SO all of this good information but what now?!
What foods are high in fiber? Tell me now….
Well for starters the majority of whole foods are fiber rich and oh so good for you.
Fruits such as dates, raisins, apples, oranges and figs are among the highest fruits in fiber. Then you have vegetables such artichokes, green peas, broccoli, sweet potato, regular potato and carrots.
Then you have legumes, nuts and seeds such as spilt peans, black beans, lima beans, almonds and pecans as great fiber rich foods.
Then you have grains such as brown rice/pasta, barley, oatmeal, whole grain organic cereals etc.
Basically any whole food you eat will have a great amount of fiber, I just wanted to point out a few examples to get you started on a fibrous adventures. As I’m typing this I’m sipping on an avocado, blueberry, cacao smoothie. Fiber in a bottle.
Where do you get your fiber?