Figuring out Fiber – What’s up Wednesday

Figuring out Fiber – What's up Wednesday #3 How much, what it does and how to get enough! #RealFood #CleanEating #Healthy #Fiber


Figuring out Fiber – What's up Wednesday #3 How much, what it does and how to get enough! #RealFood #CleanEating #Healthy #Fiber

Welcome to another wonderful What’s up Wednesday! Fiber is our topic of choice today. Most of us unknowingly consume nowhere near enough fiber and are unaware of it’s many health benefits. While studying from Dr. Sears Wellness Institute we have been reminded of how essential fiber really is.

In his book Dr. Sears’ LEAN Kids he says “Fiber is filling without being fattening.” Who would possibly complain about being full without the risk of fattening foods?! Fiber moves through our digestive systems slower than most foods causing us to feel full longer. This also help blood sugar levels stay steady longer as well.

Dr. Sears on Fiber- We're taking a deeper look at fiber over at Easy Peasy Life Matters! #CleanEating #RealFood #Healthy

Some other benefits of fiber is that it helps waste move through our digestive tracks more easily which helps keep things “clear” so to speak and reduces bloating and stomach pain. Fiber also promotes the good bacteria in our guts and inhibits the bad bacteria.

We have certainly noticed that when we make an effort to remember to eat enough fiber that our energy is increased and we feel great!

Dr. Sears says that the recommended amount of fiber for adults is 25-35 grams a day! See how most of us don’t get enough?

His recommended amount for children is to + 5 their age. Take their age and add five grams of fiber. A 7 year old, for instance, would need around 12 grams a day.

One word of caution would be to take it slow when first trying to add more fiber into your diet. If you are only consuming around 10 grams a day and suddenly jump to 35 grams a day you will most likely find that the effects are opposite of those listed above. Too much fiber too soon can actually clog up the ol’ pipes if you know what we mean 😉 Start by adding a little bit more here and there to work your way up to the desired amount.

Some of our very favorite fiber rich recipes include Fantastic Fiber Fib Bars, Perfect Protein Veggie Salad, Easy Peasy Prune Muffins, Overnight Oatmeal, Best Boston Baked Beans and our Quinoa Bean Platter. All taste amazing and are wonderful ways to start incorporating more fiber.


Some of our top favorite fibrous foods are:

  1. Chickpeas – 11 grams,
  2. Chia Seeds – 5 Tbs. = 10 grams
  3. Artichokes – 1 med. Cooked = 10 grams
  4. Wheat – 1 cup, cooked = 8 grams
  5. Black Beans – ½ cup, cooked = 8 grams
  6. Lentils – ½ cup, cooked = 8 grams
  7. Sweet Potatoes – cooked = 8 grams
  8. Avocado – ½ medium = 7 grams
  9. Apples – 1 medium = 4 grams
  10. Oats – 1 cup, cooked = 4 grams
  11. Asparagus – 1 cup cooked = 4 grams
  12. Bananas – 1 medium = 3 grams


For even more ideas check out this article!

We’d love to connect via Email, Facebook, Pinterest, Twitter and Instagram! We always have more healthy and delicious recipes on the way 🙂

What are your favorite fiber filled foods?

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11 Comment

  1. […] recipe is full of fiber which helps keep blood sugar levels stable, can increase energy and is filling without being […]

  2. […] more healthy living ideas make sure you check out What Happened When We Went Gluten Free, Figuring out Fiber, 4 Life Changing and Health Promoting Documentaries and Top 10 Benefits of Whole […]

  3. […] have a very exciting announcement today! We’ve mentioned in past posts (Figuring out Fiber and Living a L.E.A.N. Lifestyle) that we have been working towards becoming Certified Health […]

  4. […] so healthy for you too! The chickpeas are all the protein and fiber that you need and there are all kinds of glorious veggies to help you feel great. You can eat just […]

  5. […] has to do with the high fiber content. Fiber aids the digestive tract by keeping things clear as well as helping us stay satisfied […]

  6. […] to really study the benefits of whole wheat. Here are some of our findings: Whole wheat is full of fiber which is why we started feeling full and satisfied again. It’s also why we started to get our […]

  7. […] is very good for you. Chickpeas are full of fiber which gives energy and helps keep blood sugar levels stable. Chickpeas are also a source for iron […]

  8. […] makes it a much healthier option. Sweet potatoes are also very good for you. They are packed with fiber and are a deliciously sweet […]

  9. […] artificial colors or flavors. Not only are the carrots cute for the holiday but they also add good fiber. Sourdough itself has a host of benefits and we always use whole wheat. There is a little bit of […]

  10. That is true. It’s filling, and I’m so thankful that God made all these different nutrients to fuel our bodies. He is so merciful to us.

    1. Easy Peasy Life Matters Easy Peasy Life Matters says: Reply

      Amen! God really is so very good to us all 🙂 It’s amazing to think of how much He has provided to take care of us and keep us all healthy. Thanks so much for stopping by!

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