Mysty PfefferI’m always excited to share high quality fiber recipes with you. When we understand the benefits of this tasty item for fullness, gastrointestinal motility, and gut health, it’s even better!
It is estimated Americans are getting half of their recommended dietary fiber intake each day. USDA sources place the number of grams required daily to prevent disease at around 25 grams for women and 38 for men. In addition to that, a large population study reveals a high fiber diet is associated with lower all-cause mortality. (1)
As a person who has suffered from IBS for many years, taking control of my diet mattered to me. I can only stop on the side of the road and jump over a guardrail for emergencies a certain number of times before I realize…
What the heck did I just eat to cause that and how do I get it under control?
It was also problematic watching people die, before their time, from chronic disease in my career as an intensive care nurse. I did not want to be one of my patients!
Some careful observations need to take place, and soon. The delicacies I enjoyed so often, were deceptive food.
When you sit down to eat with a ruler, observe carefully what is before you, and put a knife to your throat if you are given to appetite. Do not desire his delicacies, for they are deceptive food.
Proverbs 23 ESV – When you sit down to eat with a ruler, – Bible Gateway
Changing my diet twenty years ago and getting my stress under control with prayer made a huge difference. So, I am confident you can do it too! God’s plans for you and me are good, and He gives us everything we need in the garden to restore our health.
I’m here to help you, too!
My ways of including optimal amounts of fiber in my diet are:
Fruits and vegetables, at least 5-6 per day.
Chia Seeds on my eggs, in my muffins, on my salads.
Quinoa in my eggs with kale or spinach.
Quinoa on my salads, or in my soups.
Flaxseed meal in my tortillas, muffins, multi-grain bread recipes.
God made some easy take-along items to feed your gut microbiome and help you and I feel full longer.
Since we have to watch pesticide spray on all of the items I sprinkle them with baking soda, gently rub it over the surface, then rinse with filtered water. The baking soda works like sandpaper to get the wax off your grapes and apples. I love using it!
If you are worried about natural sugars in fruit, always add some spices and protein to lower the sugar spike and insulin burst from your pancreas.
For example:
- **Peel back your banana, sprinkle on some cinnamon, and grab a few walnuts to eat with the fruit. Or add the banana to your vegetable and protein smoothie.
- **Strawberries and full fat- sugar free–yogurt with walnuts and a dash of cinnamon is good too!
- **Blackberries, Blueberries, Raspberries with a side of cottage cheese and black pepper.
- **Cardamon sprinkled Grapes, and mozzarella slices or sticks…oh yum!
You get the idea. You are feeding your cells the antioxidants they crave and lowering inflammation throughout your body (the root cause of disease).
God will heal your soul through Jesus and your body through His provision in the garden, my friend. Just trust Him with all your needs and pray for the desire to consume more of Him and what He provides.
I am here for you, too. Let me know how you would like prayer and guidance in living more for Him and less for the world.
Recipes with Fiber
Most of the recipes on this site are created with fiber content in mind. Any recipe with 3 grams of fiber per serving is a good fiber choice! I hope you enjoy some of my favorites in the links below!
Loaded Blueberry & Quinoa Oatmeal –
Smoothies: Simple & Tasty Intentional Breakfast –
Fresh-Milled Oat & Wheat Poptart –
I hope these recipes are helpful in jump starting your fiber ideas! They sure are fun to incorporate in any wellness plan. Mostly because when we don’t feel well and start connecting it to what we eat, we then understand what we’ve been missing. .
The fiber is lacking in the fast-paced, ultra-processed food plan.
Ditch that plan, my friend, and my guess is you, and your children, will start feeling better within a week!
God has a better plan for your life and for your health and it’s not in a package or a supplement.
I am here for you to get you started with a new way of thinking!
Mysty
Simplifying Health God’s Way
References:
Xu X, Zhang J, Zhang Y, Qi H, Wang P. Associations between dietary fiber intake and mortality from all causes, cardiovascular disease and cancer: a prospective study. J Transl Med. 2022 Aug 2;20(1):344. doi: 10.1186/s12967-022-03558-6. PMID: 35918724; PMCID: PMC9344643.
