Fiber Fix Week, Keep Things Moving
The Challenge:
Add at least one high-fiber food to every meal this week, bonus points if it’s local or seasonal!
Why It Matters:
Most of us eat more processed foods than we realize, and that quietly cuts out the fiber our bodies need. Fiber supports healthy digestion, helps manage cholesterol, and can reduce inflammation while lowering the risk of colon cancer over time. You don’t have to give up movie popcorn and a Pepsi forever; just add more real foods that help your body reset.
Nutrient Focus:
Fiber: found in oats, beans, berries, apples and veggies.
5 Ways to Win:
🥣 Oat Start (👶 Easy Mode): Choose old-fashioned oats instead of instant for more natural fiber and less sugar.
🥕 Snack Swap (👶 Easy Mode): Trade chips for baby carrots + hummus...crunchy, clean, and plant-powered.
🥗 Salad Boost (👶 Easy Mode): Toss beans or chickpeas into your lunch salad for extra fiber + protein.
🌮 Bean Power (⚙️ Weekend Warrior): Make veggie tacos using black beans, corn, and diced peppers.
🍞 Bake Better (🔥 Kitchen Hero): Whip up whole-grain muffins or bread using oat bran or chia seeds.
📊 Nutrient Snapshot: Aim for 25–30 g fiber daily. ½ cup black beans = ~7 g fiber; 1 apple = 4 g.
💵 Budget Bonus: Unprocessed staples like oats, beans, and veggies cost less and last longer...a $2 bag of beans can anchor four high-fiber, feel-good meals.
