If you’re a bit of a fiber nerd like myself, you’ll probably know that right now in the USA, it is recommended that women eat 25 grams of fiber per day, while men should aim for 38 grams per day. But guess what…this might not be enough.
You see, these recommendations were given only with heart health in mind. And so now experts believe prevention of colon cancer, as well as other health issues, may require even more fiber intake. With some suggesting we need to look at eating closer to 50 grams of fiber per day.
And if you’re interested in doing just that, the big question becomes: how can we get 50 grams of fiber a day in our diet, without gorging ourselves on flaxseeds and prunes by the pound? Well, that’s exactly what we’ll look at now.
0:00 How To Eat A High Fiber Diet Of 50g Fiber Per Day (From Breakfast to Dinner)
1:08 High Fiber Breakfast – oats, blackberries, raspberries, flaxseeds, almond milk – if you ever wanted to know what foods are high in fiber…look no further than breakfast!
3:05 High Fiber Morning Snack – kiwi fruits – our favorite fiber rich fruit
3:49 High Fiber Lunch – chicken, quinoa, arugula salad
5:38 High Fiber Afternoon Snack – celery, almond butter – 2 tasty foods rich in fiber
6:07 High Fiber Dinner – salmon filet, wild rice, beans, cauliflower – a high fiber vegetable extravaganza!
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VIEW the recipes mentioned in this video: https://essentialstacks.com/blogs/gut-health/50g-fiber-sample-meals
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References:
The ESHA Food & Nutrition Database – Data gathered from more than 1,900 reputable sources, which include the Food and Nutrient Database for Dietary Studies (FNDDS), the latest USDA Standard Reference database, manufacturer’s data, USDA FoodData Central Brands.
Quagliani D, Felt-Gunderson P. Closing America’s Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit. Am J Lifestyle Med. 2016 Jul 7;11(1):80-85. doi: 10.1177/1559827615588079. PMID: 30202317; PMCID: PMC6124841.
Dahl WJ, Stewart ML. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. J Acad Nutr Diet. 2015 Nov;115(11):1861-70. doi: 10.1016/j.jand.2015.09.003. PMID: 26514720.
Institute of Medicine. 2005. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press. https://doi.org/10.17226/10490.
O’Keefe SJD. The Need to Reassess Dietary Fiber Requirements in Healthy and Critically Ill Patients. Gastroenterol Clin North Am. 2018 Mar;47(1):219-229. doi: 10.1016/j.gtc.2017.10.005. PMID: 29413014; PMCID: PMC6312100.
Disclaimer:
The information in this video is not intended or implied as a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained in this video is for general information purposes only and does not replace a consultation with your doctor. Please see a physician or other healthcare professional before making any medical or lifestyle changes. These statements have not been evaluated by the FDA (U.S. Food & Drug Administration). This product is not intended to diagnose, treat, cure or prevent any disease.
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