Priscilla Barnes

Fiber.


What do you think of when you hear that word?


If you’re like me, you think of regularity. As in pooping more.


Or maybe you think of stomach aches, or gas, if you’ve ever consumed too much.


But, when you hear fiber, do you think about your heart health?


Heart disease kills 17.9 million people globally every year. Those are staggering numbers.

It’s something that should be on all of our minds, don’t you agree?


Forget weight loss for a second, and let’s think about our heart health.


When you think about your heart, do you think about fiber?


Good news, today you can!!


Fiber is a FANTASTIC way to support your heart.


How?

Fiber helps to decrease your cholesterol levels and lower inflammation - two very important risk factors associated with heart disease.


Some other ways fiber can positively impact your life?

  • Balances blood sugar levels (read here if you think this doesn’t matter to you)
  • Promotes fullness
  • Supports regular bowel movements and gut health
  • And yes, even aids with weight loss

There it is!!


How much fiber do you need?


Most people benefit from 25-35 g daily, however, everyone is different.


How can you get there? Real whole foods! Vegetables, beans, legumes, nuts and seeds.

Avoid fruit juices, and eat whole fruit and vegetables. Juicing fruits and vegetables may have its time and place, however, the process removes the fiber. If you’re looking to keep the fiber content, enjoy a smoothie instead!


Also, keep in mind: Many “fiber rich” foods that have had fiber added are also filled with preservatives and inflammatory oils that are not beneficial to decreasing inflammation (we are looking at you, fiber one bars).

But for now, here is a great way to get 14 g of fiber today!!


Chia & Flax Seed Pudding:

2 TBSP Chia Seeds

2 TBSP Flax Seeds

¼-½ cup milk of choice

¼ cup blueberries (or fruit of choice)

Sprinkle of cinnamon

= about 14 g of fiber

Nutritional Info, depending on what milk you use:

Calories ~ 200

Carbs: 18 g

Fat: 11 g

Protein: 8 g

Allow to sit for a minimum of 10 minutes in the fridge, or overnight! The chia seeds and flax seeds absorb the liquid with time, if you’d like it to be less thick, you can adjust your milk of choice as needed!

Want to upgrade it?

  • Mix in your favorite protein powder, or add some greek yogurt to give it a protein punch.
  • Minerals on your mind? Chia seeds contain magnesium, something we all need more of. Want to add more magnesium? Top with pumpkin seeds.

Need help hitting your goals? Click here to apply to work with me today.

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