Fiber.  We allllll know we should be eating it, but the average Canadian is only getting about 1/3 of their daily fiber requirement.  So this begs the question…

Are YOU really getting enough fiber?

For today’s post, I’ll show you how easy it is to make sure you get the recommended amount of fiber from real, unprocessed food sources, and explain WHY fiber is so important.

Recommended Amount:

The recommended daily intake of fiber is anywhere from 25-38g.  However, for anyone with any sort of constipation, or health problems like diabetes, this number is closer to 50g.   Sadly, the Canadian Diabetes Association states that the average Canadian is only getting 4.5-11g daily, which, as I mentioned, is less than 1/3 the daily requirement.

Why Eat Fiber:

Fiber is one of the most important nutrients to consume.  Soluble fiber attracts water and forms a gel, slowing down digestion.  This keeps you full, which helps regulate weight, blood sugar and cholesterol levels.  Insoluble fiber helps keep your digestion regular,  as this fiber doesn’t dissolve in water, so passes through the digestive tract and has a natural laxative effect.

From a disease perspective, if you’re eliminating waste properly, there is much less chance for toxins & undigested foods to build up in your gut, which is the root cause of so many illnesses and cancers.

An Easy 35g of Fiber:

I tracked my fiber intake for a few days and on average, I consumed 35-40g a day.  So, let me show you just how easy it is to get over 35g from natural food sources (and all in one day).  I should also mention – the majority of these recipes are actually posted under my recipes.


I really recommend tracking your fiber intake for a couple of days, just to see where you’re at.  My Fitness Pal is great as you can use it as an app on your phone, or do it online!  Let me know how you’re doing!

Mandy King is a Holistic Nutritionist and Gluten Free Guru who shares her expertise with She Does The City. For recipes and nutrition tips, visit her website, HEAL.