Now that you know a little bit about the FIBER and the difference between insoluble fiber and soluble fiber – insoluble being known as the roughage part of raw vegetables and soluble as the kind that dissolves in water … you may wonder, how do I know I’m getting enough daily and how do I do it?
The optimal amount of fiber per day is 40 grams and here’s how you can get it …
Blueberry + Spinach + Chia seed Smoothie = 8 g (1/2 cup = 1.8g) + (1 cup = 0.7g) + (1 tbsp = 5.5g)
Carrot spears + Peanut butter = 5.5g (1 cup = 3.6g) + (1 tbsp = 1.9g)
Lentil soup with Avocado slices = 20.3g (1 cup = 15.3g) + (1/2 avocado = 5g)
Vegetable sauté + Brown Rice = 10-12g (8-10g) + (1/2 cup = 2g)
Daily Fiber Content 44.8g
If getting adequate amounts of fiber is tough on certain days … Get a fiber-supplement like psyllium husk, only if needed.
And remember … Get active, go for a 30 minute moderate brisk walking to help food to flow out!