(Scroll to the bottom for a High Fiber/High Protein Breakfast Recipe!)
A lot of women who start into macros usually have a higher protein intake than they are used to because most women don't eat enough protein in general. Once they start incorporating more protein, they might notice things get....backed up. That's where fiber comes in! A high fiber diet helps keep things regular. A great goal for fiber is 30-35g/day for women and 45-50g/day for men. Fiber comes in two different forms: soluble and insoluble. Neither are digestible but they both have important jobs.
Soluble fibers help lower cholesterol among other things.
✔️oats and oat bran
✔️dried beans and peas
✔️nuts & barley
✔️flax & chai
✔️fruits like oranges, raspberries, blueberries, and apples
Insoluble fibers will add bulk to stools and help make sure everything is regular if ya know what I'm sayin'. A lot of times the increased protein intake for people starting out tracking their macros gives them some back up. That's when you need to make sure your fiber is up to par!
✔️dark green leafy vegetables (spinach, kale, swiss chard etc.)
✔️fruit & vegetable skins
What are your go-to snacks or meals for making sure you get enough fiber?
A high fiber breakfast:
Chocolate Raspberry Oats
We just wake up with a sweet tooth sometimes, ya know!? This combo hits the spot in the morning!
1/3 cup (35g) old-fashioned oats
(use code MACROMOM for 10% off)
15g mini chocolate chips
Whip up oatmeal how you prefer. We like to use 1/3 cup oatmeal with 1/2 cup water, and then heat it up in the microwave for 2 minutes. Then stir in your protein powder. Top with mini chocolate chips and raspberries, and enjoy!