I’ve got a good one for you today…

It’s a super simple upgrade that will lay a solid foundation for your nutrition all day long.

And…. it’s especially important if you’re going food shopping or eating out later that day.

This mini-upgrade will:

  1. Keep you feeling full until lunchtime,
  2. Can be mixed with other foods in tasty recipes, and
  3. Make your body healthier!

Sounds pretty amazing, especially for a nutrient that doesn’t get the respect it deserves.


It’s kind of weird to think that a nutrient that moves through our system basically untouched can make such a difference … but it does!

And when your diet is a little “off” (as it tends to be during the holidays), being consistent with your fiber intake can be a huge gift for your digestive tract.

Your gut – aka your digestive system – is filled with microbiota (tiny organisms) that affect your body in pretty much every way possible, from your mood to your bathroom habits and even aches and pains in various body parts.

Some of these organisms are better for you than others. Some boost your health and vitality … while others cause a breakdown inside your system.

When the not-so-healthy microorganisms take over, you can run into trouble.

Here’s a quick example:

A recent study found that when your microbes don’t get enough fiber, they can start to eat away at your gut’s protective mucus lining. Scientists believe this could lead to inflammation and disease.f

Basically, adding fiber appears to help stop that process.

Here’s a good article you can check out that explains it all.

On top of that, fiber can help with your weight because it keeps you feeling full for hours after you eat.

The Academy of Nutrition and Dietetics suggests that women aim for 25 grams of fiber per day, while men should get 38 grams. (In my Transformer Program, I recommend clients aim for 14 grams of fiber per day for every 1000 calories consumed.)

How to add more fiber to your breakfast:

  1. Chia seeds
    1 tablespoon (14 grams) = 6 grams of fiber. (Tip: Soak your chia seeds for about a half-hour in a quarter-cup of liquid to create a pudding-like consistency.)
  2. Rolled oats
    ½ cup (45 grams) = 4 grams of fiber. Cook in 1 cup of almond milk and toss in some berries.
  3. Raspberries
    1 cup (125 grams) = 8 grams of fiber. (The same amount of blueberries = 4 grams fiber, strawberries = 3 grams fiber)
  4. Black beans
    ¼ cup (42 grams) = 5 grams fiber. Add to your eggs or breakfast wrap.
  5. Squash or pumpkin seeds
    1 oz (15 grams) = 5 grams of fiber. Add these to a smoothie or your oatmeal.

These are just some ideas to get you started! You might not feel the effect immediately, but over time your body will definitely thank you!

P.S. If you eat a low-fiber diet now, be sure to SLOWLY ramp up your fiber intake over the course of a few weeks.

Also, make sure you drink a little extra water when you bump up your fiber because it can soak up water in your system. You want to keep that fiber pushing through your digestive tract!

We’re here to help you with all your health and fitness goals. If you’re interested in learning more about nutrition, check out our programs and services here – https://adelefrizzell.com/

What’s your favorite source for fiber?
Let us know in the comments below!

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