A day in the life: Optimal Fiber Mini Menu


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!