Challenge 12: Eat Fiber Rich Foods

Gabby Reece’s Take Control Of Your Health Challenge Day 12

Today’s challenge is to get regular the healthy way. Yes I said it, but it’s a really important part of health. Your daily trips to the rest room should be a quick process. If you do not ‘go to the bathroom’ easily and frequently you are not eating the right kinds of food. Your body needs a certain amount of fiber to help with the elimination process. I like to get my fiber by adding flaxseed meal to my smoothies. If you aren’t eating foods that contain enough fiber this is probably a difficult process for your body to do. Here is a list of high fibrous foods!

*Fiber not only helps this situation but studies have been linking a high-fiber diet to a decreased risk of heart disease and diabetes.

For optimal health, nutritionists recommend 30 to 38 grams of fiber every day for men and 21 to 25 grams of fiber every day for women.

FOODS HIGHEST IN FIBER

Flaxseed
Flax oil and flax seeds are being rediscovered as true health foods. They definitely merit being included on any top-ten list of foods that are good for you. Those who are nutritionally in the know continue to rank flax high on the list of “must have” foods. Because of the flurry of scientific studies validating the health benefits of omega 3 fatty acids, flax oil has graduated from the refrigerator of “health food nuts” to a status of scientific respectability. One ounce of flaxseed meal (approximately 4 tbsp.) will yield about 6 grams of protein, and 8 grams of fiber.

There are 8 oz in 1 Cup / 1 oz of Flax = 8 grams of fiber / 1 Cup of Flax = 64 grams of fiber

Quinoa
Relatively new to us in the U.S., quinoa has been a South American staple for over 6,000 years. The edible seeds of the quinoa plant have 10 grams of fiber in a one-cup serving and also 8 grams of protein – in fact, quinoa seeds contain many essential amino acids that are missing from rice, proving to be a good substitute for rice. If you check your local health food store, and even some supermarkets, you can find quinoa plain, and as a main ingredient in many cereals, breads, and salads.

Asian Pear
According to the Micronutrient Center of the Linus Pauling Institute at Oregon State University, the Asian pear is one of their five fiber-rich superfoods (legumes, bran, prunes, and quinoa are the others). One 3-inch diameter fruit contains a whopping 10 grams of fiber, the most of any similarly sized fruit. And because it has a higher water content than its European brethren, it only contains around 100 calories. So you can crunch your way to a cleaner colon.

Beans
Beans are full of nutritious fiber. A cup of black beans or lentils contains a whopping 15 grams of fiber – half the daily minimum supply required for a man, and more than half of the minimum required for a woman. Chickpeas, or garbanzo beans, have 13 grams of fiber. A cup of peas has 9 grams of fiber.

Prunes
Not just for old people anymore. Grandpa and Grandma knew what they were doing when they were suffering from constipation. A cup of prunes contains 8 grams of fiber, and their hydrated counterpart, plums, are also excellent sources of fiber – prunes/plums contain insoluble fiber in the skin and soluble fiber in the pulp.
Bran
While not as great a source of fiber as beans, they’re still pretty fiber-rich. A cup of bran flakes has about 7 grams of fiber and a cup of oatmeal has 4 grams of fiber.

Brussels Sprouts
These little powerhouses pack almost 7 grams of fiber into a one-cup serving and only about 60 calories. Not everyone is enamored with their slightly chalky taste but check out one of my favorite recipes!

Artichokes
One medium artichoke contains 6.5 grams of fiber. One cup of artichoke hearts contains 14 grams of fiber and only 90 calories. Artichokes are delicious by themselves or in salads, veggie dishes as well.

Nuts
Not just filling, heart-healthy snacks, nuts are great sources of fiber (but highly caloric, so eat carefully). A quarter-cup of almonds has 4 grams of fiber and about 200 calories. It’s another great snack for between meals. Watch out for the salt content in the hickory-smoked varieties. *Portion out a serving size beforehand, so you don’t absentmindedly munch a thousand or so calories from a big bag.

Other good sources of fiber but not nearly as much as above…

Fruits
dried fruits such as apricots, dates, prunes and raisins
berries such as blackberries, blueberries, raspberries and strawberries
oranges, apple with skin, avocado, kiwi, mango and pear

Vegetables
broccoli, spinach, swiss chard, green peas and other dark green leafy vegetables

FITNESS

Do a TOTAL BODY Workout

Mix it up today and work a little bit of of all your major muscles.

click here to do a total body workout

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DAILY REQUIREMENTS

Limit your caffeine and alcohol to one 8 oz cup per day
Take a 15+ minute walk
Get 7+ hours of sleep

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GABBY’S MESSAGE

I want to warn you now…if you try some of the foods above especially 2 or 3 at once you may have the quickest trip to the bathroom ever!

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CHALLENGE RECAP

Challenge 12: Eat Fiber Rich Foods
Challenge 11: Understand Supplements
Challenge 10: Switch Refined Salt for Sea Salt
Challenge 9: Limit Your Sugar
Challenge 8: Go Gluten Free
Challenge 7: Go Meatless For 1 Day
Challenge 6: Swap Foods
Challenge 5: Limit TV/Computer to 1 Hr
Challenge 4: Manage Your Stress
Challenge 3: Drink 8 oz of water every 2 hours
Challenge 2: Make A Weekly Fitness Plan
Challenge 1: Eat Good Carbs, Fat, Protein Every 3-4 hrs

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