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Making Healthy Choices: Fiber


Fiber, it's the magical ingredient in your diet that's a real hoot, but don't have too much because...

In this article you will learn:

  • How to make healthy choices for fiber sources

  • What various options are and what to look for

  • The top things to avoid when it comes to fiber decisions

Lazy Author Alert:

Some research is cited in this article, and it is based on years of practice, but if you want the full gory details then grab yourself a copy of my book, Dance Your Way Through Life: A No Bullshit Guide to Hacking Your Body, Mind & Soul for Success, where I share precise action plans, over 1500+ scientific references and a lot of nerdy biohacking goodies. Plus, you also get 30 minutes with yours truly to hash out your goals, so it's totally worth it.


The Details:

This is going to be Part 4 of a 4 Part series. I will link the first article at the end for circularity. If you need help implementing these principles, don't be afraid to reach out. Below are my guiding rules for making healthy, lifelong choices with fiber:


  • Eat by the “PACO” rule - primitive, alkaline, colorful and organic. I learned about this idea from a book titled, The Holistic Dental Matrix by my friend and holistic dentist Dr. Nick Meyer. It is a fantastic resource to check out and upgrade your knowledge of oral health and care, and one of the important pillars of maintaining good oral health is watching what you eat. Today we tend to eat by the opposite of PACO - complex (processed), acidic, not-natural and toxic. I call this the CANT approach, because you simply can’t do it for long and expect good health or nice teeth. If you eat according to PACO as a general rule, you will obtain a good amount of fiber and nutrients in your diet without having to worry about what types of fiber or how much you got.


  • Another useful principle in getting your fiber requirements is to build a repertoire of nutrient dense foods rather than calorie dense foods. While it’s true that you can have a nutrient dense food that is not necessarily high in fiber, this general approach to your eating will guide you in the right direction. A bowl of kale, for example, is very dense in nutrients (like vitamins, minerals and fiber) whereas a bowl of chopped up pop tarts offers you lots of calories (carbs) without any nutrition. Generally speaking, deciding according to nutrients rather than calories is an important filter to use on a regular basis and one way to make sure you get fiber into your diet.


  • Do a little research on some of your favorite fruits and vegetables, as well as the carbohydrates you like to eat. It never hurts to get familiar with what you are eating and how it measures up, as well as what other options are there that could be a healthier choice and still satisfying. Based on what you find out, get a rough idea of how you currently fair with your fiber and what it would take to meet the daily requirement of about 25-35 grams per day, then make the changes.


  • Have a shake as one of your meals during the day and make sure it’s packed with high fiber fruits and vegetables, like avocado and pear. I try to do this every day and it’s a great way to sneak in some extra fiber as well as get more fruit and vegetable servings. Make it delicious and enjoyable and something you can look forward to.


  • Buy a fiber supplement. These can come in a variety of forms. My favorite are psyllium husks. These don’t sound too appetizing, and they do taste a little like cardboard, but