Have you ever felt amazing after a good poop? Or felt like crap because you are constipated?

I have had many “felt like crap” times in my life. Doctors advised I get 20 to 25 grams of fiber a day. When that did not work, they suggested MiraLAX, Metamucil, Benefiber, Smooth Move tea to name a few. They kind of worked, but not “amazing”.

In 2019, I read an article on Levels Health that suggested eating 50 grams of fiber a day. That sounded insane but I decided to try! It took a bit of time to figure it out, but life is amazing when I am diligent 😍

Net net: The amount and type of fiber you eat is essential for regular and easy bowel movements.

WHAT IS FIBER?

Fiber is a type of carbohydrate that the body cannot digest, and mostly comes from plants. There are three types of fiber: soluble, insoluble and pre-biotic fiber. The different types of fibers work together to prevent constipation, promote detoxification, and support a healthy microbiome.

Soluble Fiber: Collects all the waste so it can be eliminated from the body. When soluble fiber is lacking, the waste gets reabsorbed in the intestines which can cause problems. Examples of soluble fiber include broccoli, apples, chia seeds, and lentils.

Insoluble Fiber: Absorbs fluid and adds bulk in the large intestines, making bulkier stools that move more quickly and easily through the body. Examples of insoluble fiber include cauliflower, raspberries, whole grains and nuts.

Prebiotic Fiber: Feeds the good bacteria in the gut. E.g. garlic, dandelion greens, onions, bananas, asparagus, apples.

There are some unique foods like flaxseeds and avocados that are both soluble and insoluble fiber. And some foods are soluble and prebiotic fiber like asparagus, sauerkraut, onions and leeks.

BENEFITS OF A HIGH-FIBER DIET

Helps control blood sugar levels: Whether you are diabetic or not, maintaining stable blood sugar is important for your health. Fiber slows the absorption of sugar reducing the likelihood of blood sugar spikes after a meal.
Helps you lose weight: High fiber foods are more filling, so you consume less calories and stay satiated longer all of which is beneficial for weight loss.
Keeps inflammation down: Feeds good gut bacteria living in the gut which releases substances that help lower levels of inflammation body-wide.

HOW MUCH DO YOU NEED?

Did you know that back in the day, as hunter-gatherers, we ate 100 to 150 grams of fiber a day? Today, most doctors advise 20 to 25 grams for women and 30 to 35 grams for men.

Dr. Mark Hyman recommends 30 to 50 grams a day. I’ve read that having 50 grams per day for 6 weeks can lead to better lipid and blood glucose profiles. Experiment and see how you feel. You are an experiment of one!

And as always check with your doctor before making drastic changes in your diet.

A WORD OF CAUTION

Don’t get up tomorrow and increase your fiber intake to 50 grams. This will most likely cause constipation. Take a day or two to track and see how much fiber you are getting (MyFitnessPal app is a good option for tracking). From there, increase your fiber intake gradually trying up to 5 grams. See how you feel for a couple days and then add another 5 grams, until you reach your goal. You may find that you feel amazing at 40 grams a day. Listen to the wisdom of your body.

Be careful with fiber supplements. Many of them have sugar as one of the main ingredients along with artificial flavors, food colorings and fillers to name a few.

Rely on whole foods as your main source of fiber.

HOW DO YOU GET ENOUGH EACH DAY?

Aim for at least 10 grams of fiber in each meal.

Keep in mind that many foods high in fiber are also high in carbohydrates. For example, one cup of garbanzo beans is higher in carbs relative to protein and fat. That is, 44.9 grams of carbs (of which has 12.8 grams of fiber), 14.5 grams of protein and 4.25 grams of fat. Eat up your garbanzo beans but pair them with enough proteins and fats to prevent a blood sugar spike.

Breakfast Recipe: Chia and Raspberry Breakfast This tastes amazing and on its own is satiating and does not cause a super large spike in my blood sugar. However, to meet my goal of 30 to 40 grams of protein in each meal, I added a source of protein (Vital Proteins Collagen or Naked Goat both of which are on Amazon).

Lunch Recipe: Avocado Chickpea Salad Lettuce Wraps. I love all the clean ingredients in this recipe. And with all the carbs in those chickpeas, for me I would need to add about 4 to 5 ounces of chicken breast to minimize the blood sugar spike. Experiment 🤔

Dinner Recipe: Broccoli Noodle Stir Fry. This recipe includes shrimp as a protein. Instead of teriyaki sauce which has added sugar, consider “Coconut Secret” coconut aminos which provides good flavor without the added sugar.

Snacks:

A combination of a fruit with nuts. Always eat the nuts first! Example is apple and almonds.
Flaxseed crackers with smashed avocado on top
Edamame pods

FIBER-RICH FOODS ALWAYS IN MY HOME

Avocado: I eat one almost every day > 5 ounces = 9 grams
Broccoli: lightly steamed with a squirt of lime/lemon > 7 ounces = 5 grams
Brussel sprouts: roasted with bacon > 4 ounces = 4 grams
Kale: blanched and then stir fried > 3 ounces = 4 grams
Raspberries: eat raw after a meal > 3 ounces = 6 grams
Blackberries: eat raw as a snack paired with almonds or cheese > 3 ounces = 4 grams
Flax seeds: add to smoothies > 2 TB = 6 grams
Chia seeds: put chia puddings and desserts > 2 TB = 8 grams
Zen basil seeds: put in a smoothie bowl > 2 TB = 15 grams
Edamame: eat by itself as a snack > bag of 9 ounces in pods = 4 grams

WHAT’S NEXT

I highly recommend using the free MyFitnessPal app to track your nutrition. Knowledge is power.
Figure out how much fiber you are getting now. Increase no more than 5 grams of fiber at a time. See how you feel before adding more.
Aim for at least 10 grams of fiber in each meal.
Eat more vegetables than you think
Drink plenty of water

If I can be of support, email me at natalie@natalievanderpump.com

In health,
Natalie