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Health

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

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Let's talk 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 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 towards better health!

What to know about fiber: 

Only 3% of Americans are getting enough Fiber. 30-35grams 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 9grams of extra fiber.

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

Broccoli
Kale
Kohlrabi
Cabbage
Arugula
Bok choy
Watercress
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

Ingredients

  • 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 Flaxseeds
  • Cacao nibs
  • Unsweetened Coconut Flakes

Instructions

  • In a small jar or container, combine the oats,milk, chia seeds and spice and stir. Cover and refrigerate overnight.
  • Serve chilled or warm gently on the stove. Add toppings as desired and serve.
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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