7 Tricks to get more Fibre in your Diet

Fibre is my number one nutrient to become (and stay) lean and healthy.

Studies show that increasing dietary fibre can reduce your risk for diabetes and other diseases, aid fat loss and result in lower body weight. Fibre can also increase satiety, help balance blood sugar levels and protect against stroke.

Here's the part that might surprise you: I recommend 50 grams fibre a day. Since the recommended fibre intake according to the Centers for Disease and Control Prevention is between 25 to 35 grams for adults, people tend to look at me incredulously. "Fifty!?" they ask. Yes, I recommend 50. To err on the side of caution, be sure to talk to your doctor about it.

Here are seven strategies to help you incorporate more fibre-rich foods into your diet:

1. Bump Up Your Leafy Greens

Spinach, kale, and other leafy greens contain maximum fibre and nutrients with minimum calories. Salads make an ideal way to eat more greens. You can also use strong, large lettuce leafs such as Romaine and cabbage as alternatives to wheat wraps for sandwiches. I even throw raw kale into my protein shake for breakfast: you won't taste it in there!

2. Increase Your Cruciferous Veggies

Besides providing vitamins, minerals, and cancer-fighting nutrients, cauliflower and other cruciferous vegetables come loaded with fibre. For example, raw Brussels sprouts and broccoli pack 3.3 and 2.4 grams of fibre (respectively) per cup. Cook them in a little coconut oil to help your body better absorb their fat-soluble nutrients.

3. Berry Your Routine

Berries are my favorite fruit because they're lower in sugar and higher in nutrients. Raspberries top the list with an impressive 8 grams of fiber per cup. I throw frozen berries into my protein shake every morning. For a fibre-loaded healthy dessert, top fresh berries with cinnamon and sliced almonds.

4. Include More Beans and Legumes

I'm totally on board with the benefits of a whole food Paleo-type diet. But I differ from many Paleo eaters in that I also eat legumes, a rich source of nutrients and fibre that also create variety on your plate. One cup of cooked lentils provides almost 16 grams of fibre, and other beans aren't far behind.

5. Slow-Release Starchy Carbs

Swap white potatoes and rice for fibre-and-nutrient-richer carbs like sweet potatoes and quinoa.

6. These Foods Earn "A+"s

Artichoke and avocado are my 2 "A+" foods for fibre. A medium artichoke and 1 cup of avocado each pack an impressive 10 grams of fibre, plus they make everything from salads to grass-fed burgers taste better.

7.Go Nuts

In addition to being excellent sources of healthy fats, protein, and nutrients, nuts and seeds are also a great source of fibre. A quarter-cup of almonds provides about 4 grams of fibre. Add one tablespoons of freshly ground flaxseed to your protein shake, and you'll get 2 grams of fibre.

"I'm Just Not Meeting my Quota Today..."

I get it. Some days you'll be traveling, stranded at an airport, or otherwise unable to get 50 grams of fibre from the foods you're eating. That's why I also recommend a professional-quality fibre-blend powder to meet your quota.

Here's a little trick to reduce your appetite and eat less at your next meal: Blend a tablespoon of freshly ground flax seed or a fibre supplement into a tall glass of water about 20-to-30 minutes before your meal.

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