A cardiologist eats 90 grams of fiber a day without trying. Here’s her breakfast, lunch, and dinner.

• Most Americans consume half the recommended daily amount of fiber.

• A vegan cardiologist, he consumes 90 grams of fiber a day thanks to his plant-based diet.

• Fiber can lower “bad” cholesterol levels, help you feel full and reduce the risk of cancer.

Most of us don’t consume enough fibre. But Dr. Not Danielle Belardo.
He regularly eats a whopping 90 grams a day; That’s more than most Americans get in a workweek.

“There’s no guideline that says everyone should get 90 grams of fiber a day, it’s just what I eat,” Belardo, a vegan cardiologist who works in Los Angeles, told Business Insider.

The general recommendation is that 14 grams of fiber for every 1000 calories we consume. This works out to at least 25 grams of fiber per day, or the amount of fiber in two cups of black beans. But only 10% of Americans get this much fiber. Most would be lucky to get even half that.

A high-fiber diet filled with foods such as fruits, vegetables, and whole grains helps the body remove waste products such as bile acid and effectively absorbs “bad” cholesterol from the bloodstream. Low-fiber diets are linked to poverty heart healthincluding higher rates of diabetes, high blood pressure and cancer colon cancer and breast cancer.

However “fibermaxxing“If your body isn’t used to it, suddenly increasing fiber in your diet can cause bloating, gas, and stomach cramps. Therefore, it’s recommended that you add fiber to your diet slowly and steadily, and make sure you’re drinking enough fluids along the way.”

When it comes to fiber packaging, Dr. Here’s how Belardo outperformed just about everyone (And Add protein to your daily meals.

Breakfast: a smoothie with berries, protein powder, and frozen spinach

Belardo’s typical breakfast smoothie:

• 1 glass frozen raspberries (8 g fiber)

• 1 cup frozen blackberries (8 g)

• 1 scoop of protein powder (4 g)

Fiber at breakfast: 21g

Belardo has almost reached her daily goal of 25 to 28 grams for women and has just started her day!

Lunch: avocado, beans and whole grains

Belardo makes some changes to his grain bowl for lunch.

A fiber-rich lunch:

• 1/2 cup black beans (7.5 g)

• 1 cup Brussels sprouts (4.5 g)

• 1 tablespoon chia seeds (5g)

Fiber from lunch: 32g

Total fiber consumed so far: 53g

Dinner: pasta, chickpeas, broccoli and beans

“Pasta with beans “It’s a great option for getting high fiber,” he said. He often recommends them to his patients who want to lose weight and improve their heart health.

Fiber fills you up, and fiber-rich foods tend to replace other, less nutrient-dense foods in a person’s diet.

“If you’re consuming 30 grams of fiber from fruits and vegetables, that will naturally replace something else that’s less health-promoting,” he said.

Belardo added: “You can do lentils or chickpeas, but one that’s super high in protein and fiber is edamame and mung bean pasta.”

A high fiber dinner:

• 1 1/2 cups cooked edamame and mung bean pasta (24 g)

• 1/2 cup cooked chickpeas (6g)

• 1 tablespoon black beans (1 g)

Fiber from dinner: 36g

Total daily fiber: 89g (He said his average daily fiber intake is around 90g).

It’s better to get fiber from foods than supplements

Supplements can help address deficiencies, but Belardo generally doesn’t recommend them because fiber-rich foods have too many benefits to replicate with a pill or powder.

“It’s not just the fiber itself that’s beneficial, this is food “It comes packaged,” Belardo said. “It also comes with phytonutrients, vitamins, minerals, antioxidants and all that other stuff.”

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