The headlines read loud and clear: reduce your risk of cancer by increasing your daily fiber. The average American does not even reach 10 grams of fiber in their day— actually, only about 3% of Americans meet the recommended 30-35 grams of fiber. This includes many of the super-fitulencers who rock their 6-packs on IGTV— skinny does not equal healthy, or cancer-free (although it can help!).
Did you know that 1 cup of raw spinach only has about 1.2 grams of fiber? Could you imagine how many salads, or how much pulp-included juicing it would take to reach 35 grams every day? There’s an easier and more delicious way to get enough fiber!
Click here to learn more about how fiber works and why you need more of it!
So how does one do it?
Your best bet to a fiber-licious day is to start BIG for Breakfast! Just two convenient ingredients— that you can eat allday— will help you reach your daily fiber goals:
Flaxseed and Chia Seeds.
First, the Flax Facts
Just two tablespoons of ground flaxseed carries a whopping 4 grams of fiber, 3 grams of protein, and 3 grams of omega-3s, approximately 100% your recommended Daily Value!
We all remember that catchy jingle for our beloved childhood toy: The Chia Pet! Could you imagine if that same commercial had instead informed our entire generation about the health benefits of chia seeds, instead of just watching the grass grow? America might not be facing an overwhelming 39.3% of obese adults, 17% of obese children, and 9.4% of Type II Diabetes across the entire population.
Just 2 tablespoons of chia seeds provides 4 grams of fiber, and 2 grams of protein. They take you from morning to night, pairing perfectly with yogurt and fruit, and even ice cream! So go ahead, make chia seeds a daily staple to your diet and watch your waist slim as fast as those Chia Pets grew!
These easy add-ons are virtually tasteless and yet add such a nutritional impact to your meals. They are super easy to find at any supermarket, and can be delivered through an online order to your house within days. No prep required! Just scoop a spoonful onto every meal and you’ll be meeting your fiber requirement by Day 1!
Both flaxseed and chia seeds can be topped on salads, fruit, yogurt, nut-butters, roasted vegetables... virtually making every single snack and meal more satisfying, and more powerful against your risk for cancer.
My Fiber-licious BIG for Breakfast Recipe
My Fiber-licious BIG for Breakfast Recipe will not only jumpstart your day with a whopping 16 grams of fiber, it will also provide 14 grams of plant-based protein, almost 2 grams of essential Omega-3s, and 67% of your recommended daily calcium, with a healthy and powerful dash of cancer-fighting antioxidants through my favorite spice, cinnamon!
Plus its such a yummy way to start the day, you won’t want to hit that snooze button! You’ll feel pumped to take the extra moments in your morning to make a hearty and healthy breakfast that will keep you feeling full all the way 'til lunch, while helping reduce your risk of cancer, lose weight, and feel great!
Here’s my Fiber-licious BIG for Breakfast Recipe that you can eat every single everyday to meet your daily fiber needs in no time:
MAKES 1 SERVING
1/4 cup Steel cut oatmeal (2 g f, 2.5 g p)
1/2 cup Trader Joe’s Omega-3 Flaxseed Oatmeal (3.3 g f, 4 g p, .46 g O3-22%DV)
1 TBS ground flaxseed (2 g f, 1.5 g p, 1.5 g O3-75%DV)
1 TSP chia seeds (1 g f, .5 g p)
2 TBS pistachios (1.5 g f, 3g p)
4 figs, sliced (3.5 g f, 1 g p, 52 mg calcium-1%)
1/2 banana, sliced (1.5 g f)
1 tsp ground cinnamon
1.5 cups warm almond milk (1.5 g f, 1.5 g p, 67% c)
Disclosure: The statements in this blog post have not been evaluated by the Food & Drug Administration. I am not a Nutritionist. These statements are based off my own research. Please consult a physician and a professional dietitian for developing a diet plan that works for your specific needs. If you would like to work with a Registered Nurse Dietitian, I recommend visiting www.bellernutrition.com.