Get Your Fill of Fiber

Tip #11:  Eat more fiber

A diet high in fiber is good for the digestive system and helps lower risks for diabetes and heart disease by managing blood sugar levels and blocking the obsorbsion of cholesterol.  Newer studies are also showing that a diet high in fiber can help with weight loss by keeping you full longer and allowing you to fill up with fewer calories.  Many of us aren’t getting the recommended 25-30 grams per day so here are some foods high in fiber to include in your diet regularly:  whole wheat bread, wheat bran, oats/ oatmeal, peas, beans, apples, pears, prunes, carrots, barley, chia seeds, flax, nuts, brown rice, along with most fruits and veggies (keep the skin/peel on).  When adding more fiber to your diet, do so slowly and be sure to drink lots of water to keep your digestive system happy. 

I started my day with a 30 minute yoga practice and a  delicious, fiber-rich breakfast:  oatmeal (4 grams), chia seeds (4 grams), hazelnut milk (1 gram) and sliced banana (3 grams).

These chia seeds are cranberry ginger flavor so I added an extra sprinkle of ginger powder (also good for the belly) and cinnamon.  If you’ve never had chia seeds I definitely recommend giving them a try.  In just 2 Tbsp there is 4 grams of fiber, 4 grams of protein, healthy fats, plus loads of manganese, magnesium and zinc. 

Yoga Pose of the Day:  Marichyasana III (Marichi’s Pose)  To continue with the goal of improving digestive health try this gentle twist to stimulate and massage your abdominal organs.


2 responses to this post.

  1. Honestly your header is one of the most gorgeous photos I have ever seen! It looks like my idea of heaven. About a year ago I learned the health benefits of having a diet high in fiber and have been filling up on fruits, veg and oatmeal ever since! Thank you for the tip about sprinkling ginger, I’ll have to try that out.


  2. Isn’t chia amazing!?!? It really is a super-food! Lovely-looking fiber bfast!


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