Is there a diet for everyone?

High protein, high fat, low carb, low fat, plant based, IM, IIFYM, whats good? whats bad? 🤷🏻‍♀️ ANOTHER study says that we should be having more red wine and chocolate… daily?! Sign me up!

In the world of nutrition it feels like, these days, you can find a study to prove or disprove almost anything. It’s a bit of a minefield and although there is a lot of confusion out there at the moment, the good news is, that a lot of this confusion has come from challenges to long held but often flawed beliefs about what we should and shouldn’t be eating. (Hello low-fat high-sugar diet 👋🏽)

Amidst all of the noise around diets, there is one consensus about the type of diet we should follow. The type of diet that, according to researchers, is said to have “an enormous protective effect against diabetes, cancers, and cardiovascular disease”.

What is THE diet? A high-fiber diet.


What are the benefits of a high-fiber diet?

In one of the most conclusive dietary studies, researchers at the University of Otago, New Zealand looked at the diets of over 1,000 participants and found that, among those who ate the most fiber, coronary heart disease, stroke, type 2 diabetes and colorectal cancer were reduced by 16-24%. This study is the culmination of 50 years of research and has factored in population epidemiological studies and feeding studies.

Why is this so exciting? Given that cardiovascular disease and cancers are the two biggest killers in the US this is amazing news and encouraging to think that we can make positive changes daily to reduce our risk of contracting these diseases.

Fiber is a carbohydrate that is commonly found in wholegrain foods, cereals, pulses, nuts, fruits and veg. Fiber gives food structure and texture. It doesn’t break down fully in our digestive system. It acts as a helper in our digestive system, moving food through and, in short, helping us to do better poops!

Water + exercise + fiber = great poops, increased energy, reduced anxiety, better mood.

💦   +   🏃🏽‍♀️   +   🌾   =   💩    🏄🏽‍♂️    😃    💆🏾‍♀️

As if that’s not enough, it doesn’t stop there. Like most changes to your diet, this has a secondary benefit; by increasing the amount of fiber you eat you will naturally find that you’re veering away from processed foods which are usually low in fiber and high in all sorts of strange ingredients and additives. Double win!


So how much fiber is enough?

The research recommends that we aim for over 24g of fiber per day. What does this look like in a high protein Meal Prep Pro plan? On a 2,200Cal plan you can chose from over 230 recipes including these delicious options to have a delicious plan with over 28g of fiber per day!

High Fiber - Diet For Everyone

Is it possible to follow a high-fiber keto diet?

Much of the research assumes that those following a keto diet will struggle to reach their daily quota of fiber as you will be avoiding carbohydrates. However, as the keto diet measures net carbs (total carbs – fiber = net carbs) you can still enjoy lots of fiber rich foods without risking going out of ketosis. Take chia seeds for example, 2 tablespoons contain 6.9g of fiber and only 1.5g net carbs. That’s 30% of the recommended daily amount of fiber! Additionally, make sure to choose dishes rich in leafy greens, nuts and seeds. You will have no problem eating them on a fiber-rich keto diet. Check out a sample 2,200Cal Keto diet 👇

High Fiber - Keto Diet For Everyone

Yes, that is a total of 29g of fiber rich keto friendly meals 🙂 way over the 24g daily target 🤙


Tip #1 – To get the full recipes… grab a high-fiber diet plan today.

Tip #2 – If you want to see how much fiber is in your plan, scroll to the bottom of each recipe in Meal Prep Pro for the exact amount of fiber in your portion 😄

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