Fiber is the Answer!

How do you think your will health improve if you made fiber the focus of your meals?

Did you know the average standard-American-eating adult in the U.S. only consumes about 15g of fiber a day? This is half of the daily recommended amount of 30g (which is still penny-anny).

To vegans and non-vegans alike, if you want to be aggressive, aim for at least 75g of fiber while being intentional to include 1 gallon of water as well. (If you increase your fiber without drinking more water, YOU WILL EXPERIENCE CONSTIPATION!)

If you're interested, here's a sample meal plan from one of my intentional high-fiber days:

Pre-breakfast: 10g
Lemon water w/2TB of chia seeds = 10g (1TB of chia seeds = 5g)

*Afterthought: I should have blended the entire lemon with the 32oz of water, but instead I just used the juice - I no longer do this. Now, I blend one lemon to include the 1.6g of fiber that one lemon provides.*

Breakfast: 31.5g
1 1/2c steel cut oats - 6g
5 bananas - 15.5g (blended 3 bananas to use as "milk" for the oatmeal w/2 sliced bananas eaten with the oatmeal)
2TB chia - 10g (sprinkled over oatmeal)

*I had eaten enough fiber in one meal than the U.S. Govt recommends for an entire day.*

Mid Morning Hydration: 3.6g
Mango water: 3.6g (blended one mango w/32oz water)

Lunch: 8.8g
2 apples - 8.8g (each apple - 4.4g)

Mid-Afternoon meal: 5.6g
1c white rice - 1.2g
2c cabbage - 4.4g

*My pre-dinner fiber was 57.4g!*

Dinner: 34g
1c black beans - 15g
1 large baked potato - 6g
1 avocado - 13g
(I did not include the fiber from the home-made pico.)

*snack - 1/8c almonds - 1.5g - sprinkled over a serving of non-dairy ice-cream*

My grand total of fiber on this intentional meal plan was 92.9g.

My belly was flat, my energy was phenomenal, and my bowels were aided by the gallon of water I intentionally drink each day.
I do not recommend over 75g for beginners because you will face constipation - especially those of you who eat animals.

However, those who are already following a plantbased diet, I encourage you to be intentional about consuming at least 75g of fiber each day.

For the rest of you, do something - start somewhere - 30g of fiber per day is a great place to start. Remember, ANYTHING - I repeat ANYTHING that comes from an animal offers ZERO fiber.

For further study, Google the benefits of a high-fiber diet. If you want to avoid most of the country's major diseases, consider being intentional about the fiber you include in each of your meals (let the kids eat fiber too).

Let me know if you have any questions. I'm here to help.