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Wednesday, April 8, 2015

"All of these animal products are great sources of fiber [none].... you could just eat more plants" - Vegan Street/ Plant Based Dietitian

"According to the dietary guidelines committee, protein is not a shortfall nutrient. We get plenty. Time to focus on fiber, not protein.
Only 4% of men & 13% of women consume recommended amounts of dietary fiber.
Yet, fiber is key to optimal health & is exclusively found in plants.
Dietary fiber absorbs toxins, excess hormones, and cholesterol, and helps shuttle them out of the body. Fiber decreases risk for cardiovascular disease, high blood pressure, type 2 diabetes, obesity, and certain gastrointestinal cancers. Further, it improves blood cholesterol profiles, blood sugar control, and gastrointestinal issues such as constipation, hemorrhoids, reflux, and more.
Find fiber in all whole plant foods. Aim for a bare minimum of 14 grams per 1000 calories per day. (But you can easily do better with a plant-based diet...)
Super high doses can be found in:
--->Legumes (all beans, lentils, and peas)
--->Vegetables (especially artichokes, asparagus, broccoli, and Brussels sprouts)
--->Fruits (berries, pears, and avocados are super high)
--->Whole, intact grains
--->Nuts and seeds

--->Scientific Report of the 2015 Dietary Guidelines Advisory Committee:
---> on Fiber:
--->Harvard Health Publications' Fiber: Start Roughing It!
--->Greatist's The 16 Most Surprising High-Fiber Foods:
--->Forbes' 10 Health Benefits of Fiber:
--->World's Healthiest Foods (George Mateljan Foundation) on Fiber:
--->The Vegiterranean Diet:"