Not just for my digestion but for my hormones, cancer prevention, and longevity.

This was an epic day – I hit 48g of fiber, which left me feeling focused, super full, and energized all day. Don’t get me wrong-  I’m not always this on point, but I at least shoot for a minimum of 30g daily (or ~10g per meal).

Fiber isn’t just about getting things moving. It’s crucial for healthy hormones. When estrogen is broken down in the liver, fiber helps excrete it. Fiber also fuels your estrobolome, the collection of gut bacteria that regulate and influence estrogen levels.

And not to mention it’s anti-cancer and cardiovascular benefits! A recent massive study of over 17 million individuals found a link between a high fiber diet and:

• 23-28% lower risk of heart disease death
• 23-28% lower risk of pancreatic cancer

And with colon cancer on the rise, fiber is your best defense. A meta-analysis of 25 studies found that for every 10g of fiber in your diet, your risk of colon cancer decreased by 10%. For colon cancer prevention, the goal is 50g per day!

It’s estimated that our paleolithic ancestors ate 100g of fiber per day. When I was in Ikaria, Greece (Blue Zone Greek Island), I learned most people eat around 50g of fiber per day. 90% of Americans are not meeting fiber guidelines. In fact, most Americans eat ~15g per day. So how much should you aim for? Personally I shoot for at least 30g daily (or 10g per meal) and I counsel my patients to do the same. Below was a particularly good day (48g), which left me feeling super focused, full, and energized all day long.

Breakfast:

Protein Chia Pudding:

2 TBSP chia seeds= 8g
2 tsps cacao nibs= 2g
¼ cup strawberries= 2g

Lunch:

Salad with Gigante Beans with Sun-Dried Tomatoes and Lemon and chicken; 2 kiwis; Crackers:

2 cups greens= 1g
½ cup gigante beans= 6g
2 kiwis= 5g
15 Simple Mills crackers= 2g

Afternoon snack:

Dinner:

Thai Spaghetti Squash Bowl with Chicken and Peanut Satay Sauce

1 cup Spaghetti squash- 2 grams

¾ cup peas- 5 grams

½ cup broccoli/peppers- 2 grams

Dessert:

Peanut butter chocolate chip energy bite

Need more inspo?

Good sources of fiber:

• 2 TBSP chia seeds (8-10g)
• 8 flackers (9g)
• 1 cup raspberries (8g)
• 1/2 cup lentils (8g)
• 1 cup cooked buckwheat (5-6g)
• 1/3 cup oat bran (7g)
• 1/2 cup black beans (6g)
• 1/2 avocado (5g)
• 2 kiwis (5g)

Here are more of my favorite high-fiber recipes.

Not tolerating fiber?

Some tips for boosting fiber intake if you’re not used to eating a lot of it or if you get gassy and bloated from it:
1. Start small. Add 5 extra grams every few days so your gut can adjust.
2. Hydrate. Fiber works best with water! Aim for 1/2 your body weight in ounces of water each day.
3. Treat the underlying cause. If you have SIBO or any kind of gut dysbiosis, beans and other high fiber foods may cause a lot of discomfort (excessive gas, bloating, abdominal pain). It’s important to treat the underlying issue and then reintroduce these high fiber foods (slowly!). Avoiding beans and other high fiber foods long-term can be detrimental to your microbiome. They help your gut bacteria produce short-chain fatty acids that strengthen the intestinal barrier and reduce inflammation. 

Want to learn more about nutrition? Learn to master the healthiest diet on the planet- the Mediterranean Diet.

Dive deep with me in my Mediterranean Masterclass!

The Mediterranean diet has been linked to a significant reduction in all-cause mortality (death from any cause), with some studies indicating a decrease in mortality rates by 30% or more.

What can the Mediterranean diet help with?

–              Reducing the risk of heart disease

–              Lowering cholesterol

–              Improving blood sugar and insulin sensitivity

–              Improving metabolism

–              Decreased risk of cancer

–              Reducing inflammation (“Inflammaging”)

–              Improved cognitive function and reducing the risk of Alzheimer’s and dementia

Want to learn more about the Mediterranean Diet? Check out my masterclass!

What’s included in the program?

·      Immersive Videos from Greece: Experience authentic Mediterranean life through engaging videos filmed on location in Greece. Soak in the sights, sounds, and culture that make this lifestyle unique.

·      Self-Paced Clinic Videos: Enjoy step-by-step videos filmed in our clinic, where I translate Mediterranean wisdom into actionable advice you can use at home—at your own pace.

·      40+ Easy Mediterranean Recipes: Access a collection of delicious, easy-to-follow recipes

·      Downloadable Guidebook: Receive a comprehensive, beautifully designed 70 page guidebook packed with practical tools, science-backed tips, and a clear breakdown of the Mediterranean diet—making healthy living simple and accessible.

·     Cooking class- Learn to make some of my favorite high fiber, go-to meals.  

*Bonus Travel Itinerary: Be inspired by a special bonus—my personal travel itinerary from Crete and Ikaria, two of the Mediterranean’s most vibrant and healthy destinations.

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.