11/25/2025
🥦🚨 Sounding the 🥦 alarm! 95% of Americans are not eating sufficient dietary fiber! Why does fiber matter?
🍎 Fiber helps move foods through your digestive tract…you know, so they don’t sit there and become a health risk. Fiber helps with balanced blood sugar, weight management, cholesterol levels, digestive conditions, mental health, immune function and more!
🫐 Where do we get fiber? Plant foods! Nuts, seeds, beans, lentils, legumes, fruits, vegetables, and whole grains.
🥑 Variety matters! An important measure of gut health is diversity, so we need to eat different plant foods- not just the same lettuce, tomato, apple and banana. Mix it up! Our goal is to GRADUALLY move toward eating plant foods to 30 different plant foods each week and roughly 30 grams of fiber/day.
💧 When you increase fiber intake, increase water too.
🌈 Besides fiber, plant foods contain phytonutrients and the type of phytonutrient differs from plant to plant. The color of the fruit/vegetable is an accurate indicator of the health benefits of eating that plant.
🍅 Red is for immune health.
🥕Orange is for eyesight, skin health and collagen production, as well as bone & joint health. It’s also really important for endocrine function (diabetes protection), and reproductive health & avoiding neural tube defects.
🍌Yellow is for digestion.
🫑Green is for heart health.
🍆Blue/Purple is for cognitive function.
🎯Aim for at least 5 servings of fruits and vegetables daily!
👩🏼⚕️High fiber recipes and other resources available at https://beginagainnutrition.com/resources
