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I’ve been paying a lot more attention to my daily fiber intake.
Fiber supports digestion, gut health, helps with satiety, helps curb appetite, and is associated with better cardiovascular and metabolic health.
I follow a lot of the advise from Dr. Mary Claire Haver. When it comes to fiber, Dr. Haver recommends getting at least 25 grams a day and has said that she likes women to aim closer to 35 grams a day, especially for cardiovascular health.
That’s one reason I’ve been more intentional about getting enough every day instead of assuming I probably am (which, surprise, I wasn't!).
That 35-gram goal stuck with me, and I’ve been looking for ways to get it. 35g seems like a pretty lofty daily goal!
One of my go to food items to help me reach that 35g a day goal is a Royo Cinnamon Bagel.
1 ROYO Cinnamon Bagel + 1 cup raspberries + 1 apple = about 44 grams of fiber.
That’s it.
No complicated recipe. No giant bowl of vegetables. No fiber powder mixed into everything.
Just three foods that are very easy to work into a normal day.
#1. ROYO Cinnamon Bagel — 31g Fiber
This is the one that does most of the heavy lifting.
One ROYO Cinnamon Bagel has:
31g fiber
9g protein
6g net carbs
70 calories
The fiber number is what immediately got my attention.
One bagel alone gets me very close to my personal daily fiber goal.
I lightly toast it and top with a bit of cream cheese and jam or peanut butter and jam.
The bagel plus:
#2. One Cup of Raspberries — About 8g Fiber
Raspberries are one of the easiest high-fiber foods to add to your day. I like to squeeze a bit of lemon or lime juice on them. And that's it. Delicious.
#3. One Apple — About 4–5g Fiber
In the afternoon I sliced up a Honeycrisp Apple (one of my favorite varieties because it's crispy and slightly sweet). Eat it with the skin on.
So, with just three foods, I’m already at about 44 grams of fiber!
**A Quick Note About Increasing Fiber:
If you’re currently eating a lower-fiber diet, you probably don’t want to jump from very little fiber to 40+ grams overnight.
It’s generally better to increase fiber gradually and drink plenty of water, especially with a food as high in fiber as the ROYO bagel.
Your digestive system may need a little time to adjust!