Are you getting enough fiber in your diet?

Fiber.. it's whats for breakfast lunch and dinner
Fiber.. it’s whats for breakfast lunch and dinner

In Flexible Dieting (#IIFYM) your goal is to hit your macro nutrients, Protein, Carbs and Fats every day.

You must also hit your micro nutrient,  Fiber each day too!!

Fiber is very important to our overall health.  We know it’s good for keeping things moving
along in our digestive system. If you aren’t getting enough.. well.. you certainly will have some digestive issues.

According to the JAMA, dietary fiber helps us even with heart health.

Heart attacks:   An inverse association has been found between fiber intake and heart attack, and research shows that those eating a high-fiber diet have a 40 percent lower risk of heart disease.
Stroke: Researchers have found that for every seven-grams more fiber you consume on a daily basis, your stroke risk is decreased by 7 percent.

Flexible dieting and fiber

When I work with clients on flexible dieting, they begin by tracking their current food to see where they are lacking.
Even the ones who say they eat really healthy are typically low in the fiber department. It’s quite eye opening.

How to get enough fiber.
Depending on your personal macros, you will need between 25 and 35 grams of fiber each day.
When you are looking for food that offers substantial amounts of fiber without breaking the macro’s a balancing act.

How I do it

I really like  a product called “Uncle Sam’s Original Cereal”  It’s in the cereal section marked “Grandpa cereals” near the Grape Nuts.

Nutritionally dense!
Nutritionally dense!

Macros for this are
P: 7g
C: 38g
F: 5g
Fiber: 10g!!!

This is a nutritional dream come true.  It includes some pretty heavy hitters in the super food
category.  So I might mix a serving of this with 1/2 cup unsweetened almond milk
for a total breakfast of
P: 8g
C: 40g

I’m a third of my way to my 31g of daily fiber.

I can also add it to greek yogurt for more protein.

Caveats to Uncle Sams:  I am cutting right now (active fat loss) so those are some pretty high carbs for me.
I have 202 carbs a day.  This is a great meal to have pre-workout and gives me exactly what I need to blast through a
beast mode lift.  On other days, I may rock some quick oats/egg whites to make a pancake. Quick oats has 4.5g fiber per cup.

I  am typically done with my fiber at lunch time.
I will have a chicken wrap, with 1 Flat Out, 1 package of Wholly Guacamole 100 calorie packs.
I will also have 2 cups of steamed brocolli at 10g fiber
Flat Out wraps with 9 grams of fiber per serving.

flat out wraps
flat out wraps

Wholly Guacamole 100 calorie packs have 4g fiber per serving.

Love this! Costco!
Love this! Costco!

My meal has about 23g fiber.I’m already at 34g fiber for my day. My goal is 31.

Other sources of fiber I use are dark berries. I will have them with greek yogurt and almond milk to make a shake.

Quest bars:  If you are a fan of Questies, you already know that they have about 17g fiber. I have been able to hit my macros but one day, I was low on fiber and  a Quest bar saved the day.
A questie fits my macros beautifully so when I want one, I enjoy it.

How not to get fiber?

Many clients tell me they can’t hit the fiber numbers.  I think it takes time to figure out how not to go over your carb
macros simply to get fiber.  For obvious reasons, taking 6 tablespoons of Metamucil is probably not a great idea. Owwww!
However.. good news,  Psyllium Husk powder has 4.5g in 1 teaspoon and the carbs are only 4.5g. Recommended dose is 3 teaspoons per day ro 13.5g fiber.

Taking 17 fiber gummies.. oh don’t even. Those things are addicting but they make your booty leak. I said it. Everyone know it, and it says so on the jar.

Looking to fruits and veggies for fiber if you are not a grain eater is fantastic.  Watch your carbs if you are cutting!
You can Google to find more great sources of fiber.
Hope this helps!!

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