What happens when we eat fiber?

So much more than it just keeping us regular. When you eat fiber, you are feeding a starving microbiome and the result is this miraculous production of short-chain fatty acids (SCFAs). These are called postbiotics- byproducts of bacterial fermentation in the gut.

SCFAs:

-shift the body from fat storage to fat burning. In fact, women who eat more fiber have less visceral fat

– decrease glucose and insulin (insulin is a main driver of fat storage)

– triggers the release of key hormones like GLP-1 and GIP, which help regulate appetite and satiety.

Can I just take a fiber supplement like Metamucil and call it a day?

No. The key to gaining access to the beneficial SCFAs is to not only eat fiber but to eat it in the form of COLORFUL plants, which are rich in polyphenols. Fiber + polyphenols work synergistically together.

Good sources of fiber and polyphenols:

• 2 TBSP basil seeds (15g fiber) (Use code LAKESIDE for 10% off)
• 2 TBSP chia seeds (10g)
• 8 flackers (9g)
• 1 cup raspberries (8g)
• 1/2 cup lentils (8g)
• 1/3 cup oat bran (7g)
• 1 cup green peas (7g)
• 1/2 cup black beans (6g)
• 1/2 cup cannellini beans (6g)
• 1 pear (6g)
• 1 sweet potato (5g)
• 1/2 avocado (5g)
• 2 kiwi (5g)
• 1 cup quinoa, cooked (5g)
• 1 apple (4g)
• 2 TBSP ground flaxseeds (4g)
• 1 cup cauliflower or broccoli (3g)

Want to learn more about how to cook, meal prep, and thrive with plants? Check out my Plant Power Guidebook & Recipe Book!

Knowledge is power, but ACTION in the kitchen is what counts. For more inspo on how to incorporate more fiber in your diet, check out my Plant Power Guidebook & Recipe Book. This includes over 50 recipes and a 36-page guidebook!

In Plant Power, learn about foods that support:

• The gut microbiome
• Hormone balance
• Healthy metabolism & weight management
• Strong bones
• Healthy cholesterol levels