Are You Getting Enough Fiber + Lentil Sweet Potato Spinach Stew Recipe


I challenge you to figure out how much fiber you intake on a regular day.  Most of us probably only get 8-10 g. a day.  The kicker is, that you’re missing out on almost 20 more grams that you should be getting on a regular basis.  The recommended daily amount of fiber that is 30-50g.   I want you to look at your own health and see if you have any of these issue: High LDL (bad) cholesterol, raised blood sugar, excess body weight.

If you’re not getting enough fiber, should you freak out.  No, you can turn things around, right?  And I’m going to teach you how.  The importance of fiber is to make sure everything is moving through your system properly.   Bonus ladies, the more fiber you consume, the flatter your stomach will be because it is moving everything out.  

In my Healthy Mamas Facebook Group I had some ladies complaining about bloating.  There could be a number of reasons for the bloating, but based on the lack of fiber in our diet, I’m confident to say that it’s because you’re not getting enough fiber and everything is just sitting there.  If this is a problem for you, be conscious of how much fiber your taking AND it’s important to take the extra step after that… Chug the water 🙂  The water will push all that fiber through your body.  It really works together so be sure you stay loaded up on both fiber and water.  That will detox your body and keep everything moving really really well.

Now that I talked about the purpose of the fiber, you’re probably wondering what the heck am I supposed to eat?  Preferably, you should get your fiber through fruits and vegetables.  You can get fiber through whole grains as well but I don’t advocate for that too much because they really tend to lock you up instead of move things around.


 

High Fiber Foods

  • Peas
  • Brussel Sprouts
  • Carrots
  • Eggplant
  • Kale
  • Oats
  • Green Peas
  • Zucchini
  • Flax seeds
  • Walnuts
  • Quinoa
  • Brown Rice
  • Artichokes
  • Broccoli
  • Black Beans
  • Berries
  • Lentils
  • Pear
  • Orange
  • Apple
  • Avocado
  • Raspberries

 

If you’re still worried about getting enough fiber, there’s powders you can actually put in your water too.  If you’re a busy mom like me, sometimes you don’t want to keep track of your intake and want something easy.  Psyllium husk is a supplement you can put in your water or any liquid that is all natural.  I personally use Shakeology Boost: Digestive Health which actually has psyllium husk in it as well as other high fiber natural ingredients.  


 

High Fiber Lentil Sweet Potato Spinach Stew (via MyFitnessPal)

 

Photo via www.thegardengrazer.com

Photo via www.thegardengrazer.com

 

Ingredients:

  • 1 1/4 cup green lentils
  • 4 cups (32 ounces) vegetable broth (certified gluten-free if necessary)
  • 1 cup water
  • 1 yellow onion, cut in half
  • 3 garlic cloves, peeled and smashed
  • 1 bay leaf
  • saffron, pinch
  • 1/2 teaspoon turmeric
  • sea salt, to taste
  • 1 teaspoon ground ginger
  • 2 medium carrot, peeled and diced
  • 1 extra large sweet potato, peeled and cut into 1/4-inch chunks
  • 2 medium, vine-ripened tomatoes, food processed or blended until mostly smooth
  • freshly ground pepper
  • 5 cups baby spinach, washed

 

Method:

Combine the lentils, vegetable broth, water, onion, garlic cloves and bay leaf in a large soup pot or Dutch oven and bring to a boil. Rub saffron between your fingers and add to the pot, along with the turmeric. Stir, reduce the heat, add salt to taste, cover and simmer for 30 minutes.

After 30 minutes, add the remaining ingredients except the spinach. Return to a simmer, cover and simmer an additional 25-30 minutes, until the lentils and vegetables are tender.

Remove the onion, garlic cloves and bay leaf and salt/pepper to taste. Stir the spinach into the hot stew a 5-7 minutes before serving to allow it to wilt.

Now, I get it.  Fiber foods aren’t  the most desirable foods on the planet.  so make sure you download my free e-book that gives you 5 side dish recipes that use some of the high fiber foods, taking them to another level so you don’t have to force yourself to eat.


 

5 Fiber-Filled Recipes


 

What About You?

What are some secret tips you’ve used to get more fiber into your diet.  Comment below.  I’d love to hear from you.

And of course, don’t be afraid to share these tips with your health foodie friends.  =

 

 

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