How do you get all that fiber?

It is next to impossible (okay, maybe I exaggerate, but it's hard) to get enough fiber when you eat lower carb. As a woman I'm supposed to get around 20g.day of fiber, and as a chronically constipated woman I should actually aim for closer to 30g/day. I thought I easily got this because I eat so many vegetables. Until I took the time to stop and read the labels. I was so disappointed!

An entire bag of baby spinach has just 4g of fiber! A third a bag of baby carrots has just 3g. It is hard when you don't eat a lot of beans or grains to get to 30g, even if you eat large salads and lots of veggies. It's equally hard to get to 30g/day taking a fiber supplement because a) they have a lot of sugar in them and b) you'd have to take a ton to get to 30. The stir in orange fiber powder has 12g of sugar and just 3g fiber per serving. Fiber gummies have equal grams of sugar and fiber. Those won't work.

So, I started making a fiber focused smoothie every morning to jump start my fiber and insure I was getting enough.
 

Fiber-Focused Smoothie

• 1 avocado (10g fiber) 

• 1 cup frozen raspberries (8g fiber)

• 2 T chia seeds (8g fiber)

• 1/2 cup kefir (no fiber, some sugar/carbs, but probiotics so something nice)

• Add some water or ice if you want it thinner (the above is pretty spoon-able and thick)

You can modify it any number of ways. Here are some variations I like:

I add some liquid Vitamin D, probiotics, collagen powder and Dr. Axe's leaky gut powder to mine too, but you can leave those out or add whatever you take if you are working on something in particular.

Substitute blueberries for raspberries. Less fiber, but blueberries are great in lots of other ways.

Add a 1/4 - 1/2 of a cucumber for a subtle summery twist.

Grow or purchase some fresh mint for another summery twist.

Throw in some nuts for more protein. Almonds or cashews are nice, especially if you soak them overnight and drain them before adding them to the smoothie in the morning.

A handful of spinach makes it feel extra healthy.

Coconut kefir or coconut oil give it a tropical taste.

A half a banana makes it extra sweet if you split the smoothie. It's a nice treat and not too much sugar.
 

Consider this.

If you are increasing fiber you may want to do it slowly to give your gut a chance to adjust so you don't feel to gassy. Also, it is key to drink enough water when you increase fiber (1/2 your weight in ounces per day). If you do not drink enough water you will end up getting more bound up by the fiber, and no one wants that! 

Let me know what you think if you try this recipe! I'd love to hear if it helps you with loose stools, constipation or other bowel issues.

Thanks for reading!

Nicole

Nicole Lange

LICENSED ACUPUNCTURIST
HOLISTIC FERTILITY EDUCATOR