Fiber and the Role It Plays In the Perfectly Nutritious Meal

I probably get the bulk of my fiber intake from vegetables. Not only do they provide other essential vitamins and nutrients your body needs but the fiber also helps to flush out toxins and waste in the body. We need both soluble and insoluble fiber in our diets and vegetables have both! Insoluble fiber is what is not broken down by the body, but it helps to pull out unwanted toxins and waste. Soluble fiber is broken down and helps to slow down digestion and keeps cortisol levels down. It’s no mistake that all kinds of veggies, fruit, nuts, seeds and grain in their natural form have what we need to be healthy! Fiber is especially important for Hormone Balance because it helps the body rid itself of excess estrogens or “fake estrogens” that can build up in the body.

Think of fiber as something that actually puts your body to work in a good way. Your body needs to break down and digest nutrients and rid itself of what it doesn’t need. Fiber kicks that all into gear!! There is much more that can be said about fiber but I wanted to just introduce you to the basics! Fiber is not just an afterthought, it is a key component to the perfect meal. The best part is that you don’t have to think too hard about it as long as you are filling your plate with tons of veggies of all kinds.

I do not take fiber in pill form. I want and need to get it from whole food sources so I can get the full nutritional benefits as well. Some of my recipes that are high in fiber are my Grain-Free Pumpkin Chocolate Chip Muffins, Mexican Brown Rice, Broccoli and Raisin Salad, Cauliflower Rice, Curried Socca and my favorite Maple Walnut Granola.

It’s a good rule of thumb to aim for about 20-25 grams of fiber a day so I have included grams here, but don’t stress too much, I’m not into obsessive counting!

Here is a list of my other favorite forms of fiber with serving sizes:




Broccoli: 5g/1 cup
Kale: 2.5g/1 cup
Brussels Sprouts: 4 grams/1 cup
Cauliflower: 2.5g/1 cup
Spinach: 2.4g/1 cup
Avocado: 6g/half
Artichokes: 10g/medium artichoke
Sweet Potatoes: 4g/1 cup
Butternut Squash: 2.8g/1 cup

Black Beans: 15g/1 cup
Pinto Beans: 30g/1 cup
Split Peas: 16g/1 cup
Lentils: 15g/1 cup
Mung Beans: 16g/1/2 cup



Raspberries: 8g/1 cup raw
Blackberries: 7g/1 cup raw
Blueberries: 3.6/1 cup raw
Cranberries: 4.6/1 cup raw
Pears: 5g/medium pear raw
Apple: 4g/medium apple raw
Orange: 2.3g/1 small


Oatmeal: 4g/1 cup
Barley: 6g/1 cup
Spelt: 19g/1 cup
Brown Rice: 3.5/1 cup cooked
Black Rice: 2 g/1/2 cup cooked
Quinoa: 5g/1 cup cooked

Nuts and Seeds:

Flaxseed meal: 4g/2 tablespoons
Chia Seeds: 5g/ 1 tablespoon
Almonds: 3.5/1 ounce
Cashews: 1g/1 ounce
Pistachios: 2.9g/1 ounce
Pepitas: 5g/1 ounce
Sunflower Seeds: 2g/1 ounce
Nut Butter: 2g/1 tablespoon


© The Sown Life LLC, 2019

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