Last week I wrote about the movie ​Hack Your Health: The Secrets of Your Gut​ (make sure to check out last week’s newsletter for my full review!).

One suggestion I liked from the movie was “ABC” which stands for “Always Be Counting”. What they mean by this is always be counting your fruits and vegetables.

I recommend that my clients have at least 20-30 different plant foods per week, which is what they also encourage in the film.

Plants are full of antioxidants, vitamins and minerals, but what’s particularly important to support a healthy gut microbiome is fiber.

Fiber is more than just about staying regular - it supports a healthy gut microbiome, which is crucial for overall health. Fiber strengthens the immune system, supports gut health, reduces inflammation and risk for heart disease, stroke, hypertension, obesity, Type 2 diabetes, and several cancers, including colon and breast cancer.

Plus, fiber supports detox, which is super important for skin conditions like acne.

Most people are not getting enough fiber! Although I promote a high-protein diet, one thing that can happen with high-protein is that fiber intake goes down (and I am guilty of this myself!).

It is recommended that adult men shoot for 38g of fiber daily, while women aim for 25g daily.

My fave fiber sources

Here are some of my favorite sources of fiber and how many grams are fiber they have to make sure you’re getting sufficient amounts, even on a high-protein diet:

• Black beans (15 grams per cup of cooked)
• Avocado (13.5 grams in 1 medium avocado)
• Lentils (13.1 grams per cup of cooked)
• Chickpeas (12.5 grams per cup of cooked)
• Chia seeds (10g in 3tbsp of seeds)
• Raspberries (8g in 1 cup of raw raspberries)
• Pears (6g in 1 medium-sized pear)
• Apples (4.4 grams in a medium-sized raw apple)
• Sweet potatoes (3.8g in a medium-sized boiled sweet potato (without skin))
• Almonds (3.5g in 23 almonds (or 1 ounce))
• Brussels sprouts (3.3 grams per cup of raw Brussels sprouts)
• Dark chocolate (3.1 grams in a 1-ounce piece of 70%–85% cacao)
• Blueberries (3g in 1 cup of blueberries)
• Flax seeds (2.8g in 1 tablespoon of seeds)

Heads up: if several of these foods give you gas or bloating, that’s a major red flag that you have some gut imbalances! If that’s the case, let’s talk on a free discovery call so you can eat these foods without getting any digestive symptoms!

Now here’s my homework for you: do a scan of this list and try to incorporate a few of these foods into your diet every day. Even a few extra grams of fiber is helpful!

In health,

-Daina

tabletocrave.com

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