Secrets to a Healthier Gut - Fiber Strategy and Meal Plan with Tiffany Windju

For this week’s post, we worked closely with Tiffany Windju, a holistic health coach helping women boost their metabolism and balance their blood sugar so they can kick cravings and lose weight without dieting. Take a look at her Instagram page @wildlyhealthybytiffany for metabolism boosting tips and meal ideas. Tiffany wanted to specifically look at gut health with us, something we are particularly passionate about!

“How do I improve my gut health?” If you look up this question online, you are probably going to see various ads for supplements to get your gut microbiome back on track. But if you want to know how to improve your gut health naturally, it’s important to know what foods heal your gut, and what is in those foods to aid the process. For example, we have often celebrated the advantages of fiber in this blog for supporting your gut microbiome. Fiber is a carbohydrate, but unlike most carbs, it does not break down into glucose. Instead, it passes through the gastrointestinal tract where it feeds the healthy bacteria in your gut. When your gut microbiome is well-fed and balanced, it supports your metabolic health with benefits like improved glucose and insulin levels. So, need a metabolism boost? Eat some fiber!

What else does fiber do for the body? Well, we have all probably heard that it helps with your bowel movements by adding substance to your stool. Fiber rich foods also fight inflammation, regulate blood-sugar levels, keep you feeling fuller for longer, and reduce the risk of diabetes and certain cancers. There is a reason we love fiber so much here at Plantiful Kitchen. That’s why we packed 7 grams of fiber in our gluten-free bread, and 10 grams in our bagels!

Ordering a loaf of our organic gluten-free bread online is a great start to getting more fiber in your diet, but it can be difficult to consume the recommended amount every day. That’s why we partnered with Tiffany, who has provided us with a Fiber Strategy Plan and a Fiber Meal Plan that will show you how to increase fiber in your diet. It will also inspire you to create your own meal plans, keeping you more aware of what you put in your body. Here is what Tiffany says about her amazing plans:

“Fiber is one of those foods that can be tricky to get enough of without a game plan. A general fiber recommendation is 25 - 35 grams per day, but up to 50 grams is optimal. I’ve partnered with Plantiful Kitchen to bring you a meal plan with 40+ grams of fiber using their breads that are made with all whole food ingredients. Their bagels have a whopping 10 grams of fiber, I’m obsessed!” If you would like a printable version of the fiber and meal plan below, with all product links, please click here: 

 

Fiber strategy to hit the minimum recommended 25 grams per day

• ¼ Avocado (3 grams)

• 1 cup berries (4-8 grams)

○ Blackberries & raspberries (8 grams per cup)

○ Blueberries (4 grams per cup)

• 1 TBSP chia seeds (4 grams)

• 1 TBSP flax seeds (2 grams)

• 1 serving beans, lentils or bean based product (6-8 grams)

○ Black beans (8 grams per ½ cup)

○ Banza Chickpea Pasta (5 grams per serving)

○ Right Rice (6 grams per serving)

○ Biena Chickpea Snacks (6 grams per serving)

• 1-2 pieces of high-fiber bread (6-10 grams)

○ Plantiful kitchen bagel (10 grams)

○ Plantiful kitchen sliced bread (7 grams per slice)

• Ka’ Chava Superfood Protein Powder (6 grams per serving)

• 3-5 cups of veggies (~5 grams)

○ Romaine lettuce (1 gram per cup)

○ Spinach (0.7 grams per cup)

○ Broccoli (2 grams per cup)

Here’s a simple fiber fueled meal plan with 40+ grams of fiber (basically a party for your good gut bacteria)

Breakfast (18 grams fiber) - Chia Berry Smoothie

○ 1 serving Ka’ Chava Vanilla Superfood Powder

○ 1 cup blueberries

○ 1 tbsp almond butter

○ 1 tbsp chia seeds

○ 1 big handful frozen spinach

○ 1 cup almond milk

*Instructions: Combine all ingredients in a blender and blend until smooth. Enjoy!

Lunch (14 grams fiber) - Bagel Club

○ 1 Plantiful Kitchen bagel

○ ¼ avocado

○ 2 oz turkey breast, cooked

○ 2 pieces bacon

○ 2 TBSP cream cheese

○ Veggie slices - tomato, cucumber

*Instructions: Toast bagel to desired level of crispiness. Spread the cream cheese on the top half, and layer the sandwich with the turkey, bacon, veggie slices, and avocado.

Dinner (11 grams fiber) - Chicken n’ Rice

○ 4 oz chicken thigh

○ 1 serving Right Rice

○ Caesar Salad

○ 2 cups romaine lettuce

○ 2 TBSP Biena Chickpea Snacks for croutons

○ 2 TBSP Primal Kitchen Caesar Dressing

○ 2 TBSP Parmesan cheese

*Instructions: Season and grill chicken, prepare RightRice according to package, toss salad ingredients and dig in!