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- A cardiologist eats 90 grams of fiber a day without trying. Here’s her breakfast, lunch, and dinner. (businessinsider.com)
Dr. Danielle Belardo, a preventive cardiologist based in Los Angeles, stands out in the world of nutrition by consuming an impressive 90 grams of fiber daily-far exceeding the typical American intake. While most Americans struggle to reach even half the recommended 25 grams per day, Belardo’s plant-based diet demonstrates how to effectively incorporate high-fiber foods into everyday meals.
The current dietary guideline suggests aiming for about 14 grams of fiber per 1,000 calories consumed, roughly translating to a minimum of 25 grams daily. Yet, only around 10% of Americans meet this goal.
Fiber plays a vital role in health by helping remove waste products and “bad” cholesterol from the bloodstream. Diets low in fiber have been linked to heart disease, diabetes, high blood pressure, and certain cancers, including colon and breast cancer.
Dr. Belardo advises gradually increasing fiber intake to avoid common digestive issues like bloating and cramps, emphasizing hydration as a key part of the process. Here’s a glimpse at how she achieves her remarkable fiber intake throughout the day:
Breakfast:
A nutrient-packed smoothie featuring 1 cup each of frozen raspberries and blackberries (8 grams of fiber each), 1 cup of spinach (1 gram), and a scoop of protein powder (4 grams) totals 21 grams of fiber-already close to the daily target for most women.
Lunch:
Her lunch typically includes a grain bowl with 1 whole avocado (10 grams fiber), half a cup of black beans (7.5 grams), 1 cup of quinoa (5 grams), 1 cup of Brussels sprouts (4.5 grams), and a tablespoon of chia seeds (5 grams), adding up to 32 grams of fiber.
Dinner:
For dinner, Dr.
Belardo favors bean-based pastas, such as edamame and mung bean varieties, which provide high fiber and protein. A typical dinner might include 1.5 cups of this pasta (24 grams fiber), half a cup of chickpeas (6 grams), 1 cup of broccoli (5 grams), and a tablespoon of black beans (1 gram), totaling 36 grams of fiber.
Across these meals, her daily fiber intake reaches approximately 89 grams, nearly quadruple the average American’s consumption.
When it comes to fiber, Dr. Belardo prefers whole foods over supplements, highlighting the additional benefits that come from the vitamins, minerals, antioxidants, and phytonutrients naturally present in fruits, vegetables, and legumes. These compounds contribute to overall health beyond what isolated fiber supplements can provide.
Her approach underscores the importance of fiber-rich, plant-based foods in supporting heart health and overall well-being, offering a practical example for those looking to improve their diets and health outcomes.