There are other foods many people love that also contain fiber, and it all adds up. Coffee is an example. An 8-oz cup may contain 1.5 grams of protein. If you drink more than one cup of coffee a day, that adds up. Studies show that most people benefit from small amounts coffee, unless you are particularly sensitive to it.
100 grams of dark chocolate (70-85% cacao) has 11 grams of fiber. And cocoa has 4 grams per two tablespoons of powder.
Fruits like raspberries are a delicious way to get more fiber and summer and Fall are the perfect times to top up your fiber needs.
One-quarter cup of almonds has 4 grams of fiber. Of course, raw is always better than roasted when it comes to the health benefits of nuts.
An avocado has 14 grams of fiber; so one half has 7 grams. I have been making a simple guacamole lately, to add to lettuce-wrap sandwiches. Just add lime juice, salt, red pepper flakes, and your favorite pepper sauce to taste. This works as a dip, sandwich spread, or can be added to hard-boiled egg yolk for a special twist on deviled eggs.
Chia seeds are another source and can be mixed with almond milk for a fiber-rich pudding. With 5 grams of fiber per tablespoon, chia seeds can be added to smoothies, yogurt, pancakes, or other baked goods, and used as a thickener in recipes.
For a summer treat puree a package of fresh strawberries with 2 cups of almond milk and ¼ cup of honey. Mix with ½ cup of chia seeds. The mixture will thicken to a pudding texture. Garnish with fresh strawberry slices and store in the refrigerator.
All whole fruits and vegetables have fiber. More fiber means less cholesterol so if you have cholesterol concerns here is a non-drug approach. Whole grains contain fiber, as well as vitamins lost when grains are milled or processed. Here is a link to my new favorite bread, organic whole rye, from Germany. https://www.amazon.com/dp/B08JCWFX9K?ref=nb_sb_ss_w_as-reorder-t1_ypp_rep_k4_1_3&&crid=2Y65RNPWQYU8C&&sprefix=ryeOne slice of this bread and you know you have eaten something good. Yes, rye has gluten, but this bread has far more nutrition than gluten-free options, and I don’t get the tiredness I feel when I eat commercial wheat products.
Who knew that feeding your good bugs was one of the most effective ways to feed yourself? Those tiny critters are making B vitamins, hormones, and compounds like Urolithin A that energize the engines of the cells called mitochondria. It is possible that we will be able to harness the gut microbe to make therapeutic agents that will handle diseases that drugs only suppress or manage. Those cute little bugs in our gut-biome may turn out to be our best intervention to create, maintain, and revitalize the body functions that give us vitality, energy, and longevity.
So, let’s be very extremely cautious about the overuse of antibiotics that destroy the helpful microbes along with the bad guys. I can always help with building a strong immune system to avoid antibiotic use. And increasing fiber is one of the greatest changes you can make for your immune system, and support hormones and brain/cognitive health. There have been some reports that fiber can really help with weight loss, too. Fiber itself has no calories, because we don’t eat it-our microbes do!