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Top 10 High Fiber Foods
+ the importance of fiber
Lacey Baier
April 01, 2024
Happy April 1st, Cleanish Squad!
*Don’t worry - no pranks or jokes from me today. It’s not my style lol.
The Shocking Truth About Americans And Fiber
Did you know most Americans eat only half the recommended daily amount of fiber each day?
A recent analysis found that, on average, American adults eat 10 to 15 grams of total fiber daily, while the USDA recommends 25 grams for women and 38 grams for men.
Why Is This An Issue?
Benefits of Fiber
Eating fiber helps maintain a healthy body by cleaning the intestines, removing bacteria, and keeping the bowels moving regularly. Fiber also helps you feel fuller longer after eating, which can lead to less snacking and weight gain.
What If You Don’t Eat Enough Fiber?
Unfortunately, this also means that a low amount of fiber can lead to significant health issues. Many conditions are linked to low fiber intake, like constipation, Irritable Bowel Syndrome (IBS), heart disease, and even some cancers (more on this here).
How To Eat More Fiber Naturally
Besides the impressive health benefits, fiber-rich foods are delicious and pretty easy to incorporate into your diet.
Beans (Lentils, Kidney Beans, Chickpeas, etc.)
Broccoli
Berries (Strawberries, Blueberries, Raspberries, etc.)
Avocado
Quinoa
Apples
Whole Grains (Bread, Brown Rice, Oatmeal, etc.)
Pears
Nuts
Potatoes (Sweet Potatoes, Red Potatoes, etc.)
For more specific info on high-fiber foods, check out my post on Top 21 High-Fiber Foods or my video on How Much Fiber You Really Need.
Hopefully, this info sparks your attention to consider the amount of fiber you’re eating in your healthy lifestyle. If it’s already at the recommended levels, go you! Either way, I’ve shared several of my favorite high-fiber recipes below to get you started.
My Favorite High-Fiber Recipes
I find it easiest to keep track of my daily fiber intake using a nutrition diary app like MyFitnessPal. I share more about how to set this tracking up in this video.
Gut-Friendly Protein + Fiber
Cleanish plant-based protein powder not only contains 20 grams of high-quality protein that won’t hurt your tummy but also contains helpful dietary fiber from chia seed and flaxseed. Shop Now.
Some Of My Favorite Things This Week 🙂
Quote of the Week → “Your body hears everything your mind says.” – Naomi Judd
Featured A Sweet Pea Chef Recipe → Healthy Carrot Cake (I just shared about this delicious cake in my stories here)
My Toothpaste → I’ve been enjoying David’s Toothpaste. It’s fluoride-free, sulfide-free, and sustainably focused. Plus, they use naturally sourced and derived ingredients, which means no artificial flavors, colors, or preservatives. It’s not 100% perfect, but it’s one of the best I’ve found in the shockingly unhealthy world of toothpaste. Buy it here.
Need some motivation and accountability? Let me help!👇
30-Day Healthy → Reduce your inflammation, feel amazing, and lose weight in the next 30 days. ($59)
The Cleanish Movement → A refreshingly reasonable 90-day program focused on mindset, fitness, and nutrition to support living a cleanish lifestyle. ($129)
Custom Macro Calculation → Get started on the next step towards truly understanding your unique nutritional needs. ($39)
You Reached The End! Go You!!
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