Fiber Check Up To Stop Cravings & Get Flowing

What if I told you there is one thing you could do to:

• support healthy weight loss especially around the waistline
• stabilize your blood sugar & regulate insulin
• decrease your breast cancer risk by 12%

Would you do it?

If that’s a hell YES, then it’s time to add more FIBER to your diet.

It’s been on my radar ever since my GI doc told me after my colonoscopy to eat more fiber (even though it was normal).

My dad had colon cancer and my mom had breast cancer so I did a deep dive and realized I wasn't getting enough fiber throughout the day. 

I’ve been intentional ever since about eating high fiber foods at every meal and snack.

And it has made a HUGE difference. 

Less bloating. 

Things are flowing. 

Better energy.

Most of the foods that have high fiber are also Superfoods that give your brain the fuel it needs to do its job.

A Win Win!

FIBER CHECK UP

Daily Goal: Aim for a minimum of 25 grams of fiber.

How many of these high fiber foods in your diet?

**Fruits, veggies, nuts & seeds, whole grains, legumes are all high in fiber.

• Avocados = 10 grams (medium size) 
• Berries = 8 grams (1 cup)
• Pears and Apples = 4-5 grams (medium size)
• Kale = 3 grams (1 cup)
• Cherries = 3.2 grams (1 cup)

​**Flaxseed and Chia Seeds are a great source of fiber & easy to sprinkle onto anything or add to a smoothie.

**More high fiber foods: peas, black beans, garbanzo beans, broccoli, collard greens, Brussel sprouts, potatoes, chickpeas

**Even whole wheat tortillas and popcorn!

How much fiber do you think you're getting each day?

What can you tweak?

Which foods sound good to add to your shopping list this week?

Fiber will help you feel full longer, support your gut health, AND it’s a great way to get rid of constipation. 

All that extra weight in your bowels when you're backed up is pressing on your bladder and can overstretch your pelvic floor muscles. 

It’s normal to go daily if not more than that. 

Think about a baby and how they eat and poop, eat and poop, etc. 

It’s not normal to skip a few days. 

Fiber is one piece of the puzzle to helping you get back to normal.

If you need some more help, remember the Seated Twist can help your digestion & get things flowing.

Always go slow with adding fiber to your diet and drink LOTS of water or you can experience some uncomfortable gas and bloating as you bump it up.

It helps me to make sure I’m eating it throughout the day just like I do with protein at every meal and snack. 

I’ve been doing this consistently enough that I can tell when I’m not getting enough fiber each day.

Everything slows down- my energy and my bowels.

And the C-R-A-V-I-N-G-S kick in.

Fill your up your home with high fiber foods to help your gut stay healthy and do its job.

Your body & brain will be super grateful!

P.S. Ready to be active & agile at any age? Download your FREE Relaxed Body Toolkit to get started here.