Did you know that only 5 percent of Americans meet the daily-recommended intake for fiber? That’s 25 grams for women and 38 grams for men. While we’ve been stressing over carbs, oils, sugars and unhealthy fats, we’ve overlooked the unsung superfood that is easily found in every grocery store. Fiber can be found in whole grains, nuts, seeds, fruits and vegetables. Fiber may be found where you least expect it, such as a ½ cup of navy beans that contains 9.3 grams of fiber and 1 ounce of pumpkin seeds that has 5.2 grams.
The health benefits of fiber are vast and varied. Fiber keeps your gut microbiome happy, reduces inflammation, and satiates hunger cravings, which leads to consuming less and has been shown to reduce the risk of heart attacks. For more detailed info on fiber, the benefits and fact-based research check out this great article. https://www.vox.com/2019/3/20/18214505/fiber-diet-weight-loss
So how can you amp up your fiber intake? How about adding some veggies to breakfast? Below are a few simple ideas.
Breakfast tacos: https://minimalistbaker.com/easy-vegan-breakfast-tacos/
Bean, potato, and veggie hash: https://www.karissasvegankitchen.com/bean-potato-veggie-breakfast-hash/
Greek chickpeas on toast: https://www.lazycatkitchen.com/greek-chickpeas-on-toast/
Smoothies are also an excellent vehicle to hide veggies if you have a discerning crowd, such as children or teens. Smoothies do not have to be complicated. Throw in a handful of spinach or kale, add some frozen fruit, a non-dairy milk such as flax or coconut and blend to perfection. It’s really that easy.
Make it a goal this month to find fibrous foods. I think you will be amazed at how energized and content you feel!
Your fiber-loving friend,