Plant-based eating is becoming more and more popular and for good reason. A plant-based diet is significantly higher in a key nutrient, fiber. Naturally lowering blood sugar, cutting down bad cholesterol and preventing colon cancer are only a few of fiber’s super powers. Because fiber is resistant to the action of digestive enzymes, it’s not actually absorbed by the body. So all of fiber’s magic happens right there in the gut. Even without going 100% plant based, there are plenty of ways to increase your fiber intake by including more fruits, vegetables, beans and whole grains in your diet.
So, how much fiber do we need? Adult females should aim for 25-30g per day and adult males should aim for 35-40g per day.
Here is what a typical day might look like:
Breakfast: One slice of whole wheat toast (1.5g) topped with peanut butter and half of a sliced banana (1.5g)
Snack: 24 almonds (3.3g) mixed with ¼ cup raisins (1.5g)
Lunch: Tuna salad sandwich on 2 slices whole wheat bread with lettuce and tomato (5g) and an orange (3.1g fiber)
Snack: Greek yogurt mixed with ½ cup blueberries (2g fiber)
Dinner: Grilled fish served with a romaine lettuce salad with shredded carrots (2.6g), a ½ cup cooked spinach (2.1g) and ½ cup lentils (7.5g)
Snack: 3 cups popped popcorn (3.5g)
See? Increasing your fiber intake doesn’t have to be difficult OR tasteless!