A new week and we’re talking about my new favourite F word...FIBER!
A hidden gem found in fruits and veggies, fiber is one of the biggest parts of what makes these foods “good for you”, which allows them to support overall well-being and immune health.
Just like last week, let’s talk about what fiber is first. Fiber is a non-digestible carbohydrate found in plant foods that feeds the bacteria found in the gut to support a healthy gut microbiome which in turn supports overall digestion, immune health, and even the health of your skin! Fiber is either soluble (able to dissolve in water and metabolized by bacteria in the gut) or insoluble (not dissolvable in water). Both of these types of fiber are necessary for proper gut health since they work as prebiotics and promote the growth of “good” gut bacteria which in turn lead to reduced gut inflammation and improvements in digestive disorders and the pain that comes with them.
But reduced inflammation isn’t the only positive side to fiber, there have also been studies that show that the right kinds of fiber can actually help support weight loss by reducing your appetite. Fiber does this by slowing the absorption of nutrients and increasing feelings of fullness which reduces calorie intake.
But what’s the catch? (there always seems to be one!) Health authorities recommend that men and women eat 38 and 25 grams of fiber per day, respectively. And I mean, I sure do love my salads but boy is that A LOT of raw veggies!
This is why I got so excited about doTERRA’s releasing a fiber supplement. I’ve played around with using a few different types of fiber powders since I learned about its importance from some of my favourite influencers online, but I know now that I’ve found my favourite.
With 6 grams of insoluble and soluble fiber, a prebiotic blend, lemon EO, AND vitamin C, this supplement is a powerhouse. Sourced from whole food sources like apple, tapioca, and flax seed, when I add this to my morning smoothie, I know that I’m only getting the best for my body.
Want to start incorporating more healthy habits into your lifestyle this new year?
My Favourite Way to Incorporate doTERRA’s Fiber into my daily routine:
doTERRA’s Fiber Oat Cups
Ingredients:
3 ripe bananas
1½ cups coconut, almond, or vanilla oat milk
¼ cup honey
1 teaspoon vanilla
2 large organic eggs
3 cups old-fashioned oats
2 teaspoons baking soda
1½ teaspoons cinnamon
1 teaspoon kosher salt
2 tablespoons chai seeds
2 scoops dōTERRA Fiber
⅔ cup bittersweet chocolate chips (sub for dried/fresh fruit or nuts if you want!)
Instructions:
1. Preheat the oven to 375 °F.
2. Spray a 12-cup muffin pan with cooking spray and set aside.
3. In a large-sized bowl, smash the bananas until they’re no longer chunky.
4. Add all the other ingredients and mix until incorporated.
5. Divide the batter evenly into the muffin pan and bake for 17 minutes.
6. Allow to cool for 5 minutes before removing from the pan.
7. Store any leftovers in a storage bag for 7 days at room temperature or in the refrigerator.