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How to get enough fiber a day
This is an example of a daily menu, with optional snacks, which allows meet the recommended daily allowance of fiber in a balanced and varied way. You will see that it includes some of the foods or food groups included in the previous list.
Breakfast
If it’s sweet…
Oatmeal porridge with cooked apple, cinnamon and nuts.
If it’s salty…
Miso soup with leek and wakame seaweed and beetroot hummus served with some cut sticks of vegetables (carrot, celery, endive).
Mid-morning (optional)
you can add a piece of fruit during the morning.
Meal
A refrigerated potato salad with arugula, olives, capers, mixed seeds, pomegranate and, to choose, fresh sauerkraut or kimchi.
Mid-morning (optional)
Some nuts activated and a chia pudding in the afternoon.
Dinner
A vegetables cream (pumpkin, mushrooms…) or a plate of steamed vegetables (baby beans, artichokes…) with a flax and turmeric sauce.
chickpea tempeh grilled with mustard.
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