Tag: dietary fiber

130 grams of fiber, 2400 calories

How do I eat ~100 grams of fiber, on average, every day? Here’s my full dietary breakdown from December 30, 2015:

my diet 12-30.png

Green tea is associated with reduced all-cause mortality risk (https://michaellustgarten.com/2015/10/20/drink-green-tea-reduce-and-all-cause-mortality-risk/), so I start every day with  green tea + lemon.

Then, I ate a giant salad (https://michaellustgarten.com/2015/10/09/what-i-eat-giant-salad/), consisting of pickles, lettuce, tomato, purple cabbage and corn, and topped with a blended dressing of fresh lemon, sesame seeds, cumin, jalapeño, and raw garlic.

Also on the list were sardines, which I eat every day. Snacks in between bigger meals were carrots, 1 whole red pepper, mushrooms, and a Brazil nut.

Then I ate a big bowl of broccoli topped with cherry tomatoes. I added mustard powder after the broccoli and tomatoes were done cooking (~10 minutes), because broccoli’s sulfurophane content decreases with cooking time (https://michaellustgarten.com/2014/08/13/restoring-boiling-induced-sulfurophane-depletion-in-broccoli-with-mustard-powder/).

At some point after that I had cod liver oil, to get my daily dose of Vitamin D and the fish oil fatty acids, EPA and DHA. I just (last week) sent my blood for analysis of my circulating Vitamin D, so I may need to increase my vitamin D intake based on what the result shows.

Next I had my beet-berry smoothie (https://michaellustgarten.com/2015/08/09/beet-berry-smoothie/).

For dinner I had my barley-veggie mix (https://michaellustgarten.com/2015/10/08/what-i-eat-barley-cauliflower-collard-tomato-celery-onion-corn-mix/), including barley, cauliflower, celery, tomato, corn, collards, onions and olive oil. Also, with an orange for dessert!

In sum, 2400 calories, 130 grams of dietary fiber, and maximal nutrition!

fiber 130

7/2017 Update: When considering the link between linoleic acid and all-cause mortality (https://michaellustgarten.com/2015/12/20/the-essential-fatty-acid-linoleic-acid-dietary-intake-and-circulating-values-whats-optimal-for-health/), Ive increased my intake of omega-6 fats, almost exclusively from walnuts, while cutting my carbohydrate intake to try to stay calorie neutral. In doing so, this change increased my HDL from 28 to ~50, while keeping my total cholesterol < 150, and LDL < 70.

If you’re interested, please have a look at my book!

Dietary fiber from whole grains is associated with reduced mortality risk-which grains are highest in fiber?

In an earlier post I reported that dietary fiber from whole grains is associated with reduced mortality risk for all causes, cardiovascular disease, cancer, respiratory and infectious disease in both men and women (https://michaellustgarten.com/2014/08/02/is-dietary-fiber-associated-with-reduced-mortality/).

More specifically, which whole grains are highest in fiber?

Shown below are grams of dietary fiber per 100 grams (uncooked) for each respective grain.

grain fiber

It should be clear from the table that barley (16.6g) and rye (15.1g) are the all-stars for grains with the highest amounts of dietary fiber per 100g. Wheat (12.2g) and oats (10.6g) are also excellent sources. Because of the association between dietary fiber from grains and reduced mortality risk, it might be a good idea to add these foods to your diet!

If you’re interested, please have a look at my book!