While everyone’s obsessed with protein (and yes, it’s absolutely important!), let’s also give FIBER the spotlight it deserves.

Why fiber is essential:

• Lowers cholesterol (say goodbye to heart disease risk)
• Helps with weight loss (keeps you full and boosts your natural GLP-1 production – hello, natural Ozempic)
• Supports gut health (feeds good bacteria and prevents constipation)
• Balances hormones (aids in estrogen metabolite excretion)
• Reduces colon cancer risk (increases stool bulk, dilutes carcinogens, and decreases transit time)

How much fiber do you need?

A good goal is 30 grams/day (or 10 grams/meal).

95% of Americans aren’t getting the recommended 30 grams daily! Time to change that!

Good sources of fiber:

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

Here are some of my favorite high-fiber recipes:

Pumpkin Blueberry Oat-Bran Muffins

Instructions:

1. Preheat oven to 375 F. Grease muffin pan.
2. Mix all wet ingredients together in one bowl and all the dry ingredients together in another bowl (with the exception of the blueberries). Gradually add the dry ingredients to the wet ingredients.
3. Gently fold 1 cup of the blueberries into the batter. Pour into a greased muffin pan.
4. Add the remaining 1/2 cup blueberries to the tops of the muffins and gentle press them into the batter.
5. Bake for 25-30 minutes, or until a fork inserted into muffins comes out clean.

Protein Chia Pudding

Instructions:

1. In a mason jar, add 2 TBSP chia seeds and 1 scoop protein powder. Stir well to combine.
2. Add the almond milk, berries, and cinnamon. Whisk the ingredients together. Secure the lid and shake vigorously until all of the ingredients have combined.
3. Refrigerate for at least 3 hours.
4. Top with cacao nibs if desires.

Carrot Cake Overnight Protein Oats

Instructions:

Add all ingredients to a glass mason jar or pyrex. Mix well to combine. Cover and place in the fridge overnight.

Roasted Sweet Potato & Lentil Salad

Instructions:

1. Preheat oven to 400 degrees F.
2. Place the sweet potatoes on a large parchment-lined baking sheet. Drizzle with oil and toss with turmeric, cinnamon, salt, and pepper. Roast for 30-35 minutes, or until tender, flipping halfway through.
3. Make dressing: In a small bowl whisk together dressing ingredients.
4. In a large salad bowl, add arugula and top with roasted sweet potatoes, lentils, feta, and candied pecans. Toss with salad dressing.

Cajun Skillet Beans

Instructions:

1. In a large saucepan or skillet, saute the onions and garlic in the oil on medium heat.
2. Chop the celery and bell peppers, and add them to the pan. Continue to saute for about 5 minutes, stirring occasionally. Add the thyme, basil, oregano, spinach, cayenne (if using), nutritional yeast (if using), and salt and pepper. Cover and cook for ~5 minutes.
3. Add the tomatoes, honey, and mustard, and simmer for 5 minutes.
4. Add the veggie mixture to a large soup pot with the cooked beans over medium heat. Stir occasionally until thoroughly heated. Season with more salt and pepper if needed.
5. Top with cilantro or basil.

**If using dried black eyed peas, soak them in water overnight. Then rinse and discard the soaking water. In a large soup pot, cover the beans with water and bring to a boil. Once boiling, reduce to low heat and cook until the beans are tender (approx 20-30 mins)

Optional to help reduce gas and bloating: Add a 2-3 inch piece of kombu to the boiling water. This helps break down the raffinose in the beans, thus reducing gas. Discard the kombu once the beans are fully cooked (like you would a bay leaf).

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.