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Rachel Beller Talks Fiber + Shares Her Recipe For Boosted Overnight Oats

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Let's talk about fiber and the importance of getting enough of it in your diet!

In case you missed it: Camila and Rachel Beller went LIVE on Instagram (click here for the video) and Rachel had some amazing tips for us when it comes to fiber and why we all need to have enough of it in our diet.

Here is the thing to know first: No single food is a magic bullet for the prevention of disease or a cure. But by educating ourselves about nutrition and using the latest research on food, we can turn that information into an actionable plan.

Look for the long road and set yourself up for success. Each step we take has a cumulative effect on better health!

What to know about fiber: 

Only 3% of Americans are getting enough Fiber. 30-35 grams a day is recommended for optimal health and you would need a bathtub of Veggies to achieve that. Fiber boosting is a simple, easy way to get your first 10 grams before lunch.

It is good to diversify your fiber. A combination of Soluble fiber, Insoluble fiber, and prebiotic fiber is best.

Our Bodies naturally have a way of detoxing. Fiber adds power to the cleaning crew and helps to sweep toxins out of our systems. When we eat the recommended amounts of fiber we reduce the amount of estrogen and cholesterol our bodies reabsorb.

Great sources of fiber:

Cashew Yogurt (or your favorite) topped with 1 Tbsp. of Chia seeds and ½ cup of Raspberries gives you 9 grams of extra fiber.

A serving of sprouted Oatmeal has 4 grams of fiber. Topping it with 2Tblsp of Ground Flax provides healthy phytoestrogens and 10 grams of additional fiber.

Ground flax seed is a great source of fiber. When buying flax it is best to buy ground flax in a vacuum-sealed container for freshness and once open keep the rest refrigerated so the natural oils stay fresh.

Try sprouted grains. Eating sprouted grains when possible boosts (wakes up) their nutritional value. They are also easier to digest than their nonsprouted versions. They are Good for you “fast food”. Try sprouted oats or sprouted lentils, as an example which only take 5 mins to cook.

Basil seeds are another great source you may want to try.

Mushrooms are another healthy addition to our diet and have many scientifically proven health benefits including boosting your immune system which can aid in slowing cancer growth, and helping to grow the good bacteria in our gut garden. They are an excellent source of prebiotics. Fresh mushrooms of all kinds can be added to a healthy diet. (Camila who used to hate all mushrooms, now loves Kristen Kish’s Quick Veggie Bolognese which is packed with mushrooms).

An easy way to add mushrooms to your diet is with powdered mushrooms and dried mushrooms that you can keep on hand in your pantry. Try adding mushroom powder to salad dressings, coffee, and marinara sauces to boost health benefits!

High-fiber veggies to try: 

Bok choy
Brussel sprouts
Mustard Greens

One of Rachel’s go-to high-fiber recipes is her Boosted Overnight Oats! It’s packed with fiber and very easy to make!

Rachel Beller’s Boosted Overnight Oats

Author Rachel Beller


  • 1/2 cup old-fashioned rolled oats (sprouted if possible)
  • 1 cup non-dairy milk
  • 1 tbsp. chia seeds
  • 1 tsp. Beller Nutrition Morning Boost
Optional toppings
  • nut butter
  • berries
  • ground flaxseed
  • cacao nibs
  • unsweetened coconut flakes


  • In a small jar or container, combine the oats, milk, chia seeds, spice, and stir. Cover and refrigerate overnight.
  • Serve chilled or warm gently on the stove. Add toppings as desired and serve.
For your convenience, purchase Beller Nutrition Morning Boost here
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For more great fiber-rich recipes on WOT, check out: 

Kale Butternut pomegranate salad + more Kale salads

Green Broccoli Salad from Every Last Bite

Cabbage and Sausage Soup

Camila’s No Mayo Coleslaw 

Crispy Roasted Cabbage

Kholrabi & Mint Salad


Making this recipe? Be sure and share it with us on the WOT Instagram or Facebook!

by Camila Alves McConaughey