The Fiber 25 Plan

Eat more fiber with this realistic diet and boost your digestive health.

Fiber is an essential nutrient for optimal gut health and nearly everyone can benefit from adding extra fiber to their diet. Consuming more fiber may help reduce your risk of diseases such as diabetes and improve gastrointestinal symptoms such as constipation. Research has also shown that fiber promotes weight loss as well. Dr. Oz recommends eating at least 25 grams of fiber per day, to improve the microbiome in your gut and see the benefits. To help you reach the 25-gram minimum, Dr. Oz teamed up with nutritionist JJ Smith and Dr. James “Butch” Rosser, Jr. to create the following Fiber 25 plan.

Step One

Add two tablespoons of seeds to your meals each day. This is a quick and easy way to get up to six grams of fiber. Seeds like chia, flax, pumpkin, and sunflower seeds offer a nutty crunch and work well in cereals, salads, soups, and yogurt. Try adding them into pancakes, sprinkling seeds on top of toast, or stirring them into homemade sauces.

Step Two

Choose beans instead of meats. Unlike animal proteins, plant proteins like beans, provide a fiber boost. You can swap beans in lieu of ground meats in burgers, chilis, and salads. Give this step a try in these hearty chickpea veggie burgers.

Step Three

Eat four cups of fruits and vegetables every day. A simple way to ensure you get your four-cup serving is to blend them into a smoothie. Opt for fiber-packed fruits like bananas or berries and vegetables like spinach and make sure to diversify your fruits and vegetables on a weekly basis.


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