Health · Fitness & Nutrition · 15 hrs ago
Dietitian shares a simple daily routine for getting more fiber
Sophie Medlin, a colorectal dietitian in London, says she gets enough fiber through everyday food choices rather than counting nutrients.
Dietary guidelines recommend at least 28 grams of fiber a day, but research suggests most Americans eat about half that amount.
Fiber is found in plant foods and feeds microbes in the gut.
Medlin often has seeded bread and vegetables at lunch, and pairs dinner with a starch, protein and a range of vegetables.
She also eats foods such as beans, berries, whole grains and fermented cabbage.
Eating a wider variety of plants is linked to having more beneficial gut microbes, which is associated with health benefits.
Medlin’s example shows how different plant foods can be included across meals, but no further steps are specified.
London-based colorectal dietitian Sophie Medlin says building fiber-rich foods into daily habits can help people meet their needs without counting macros.
She starts her day at 7 a.m. with decaf tea and usually has her first meal around 1 p.m.
Her lunch choices include eggs on seeded sourdough or a toasted sandwich, always with a large side of vegetables.
For dinner, she combines protein and a starch with roasted mixed vegetables, and often serves fermented foods on the side.
Dietary guidelines recommend at least 28 grams of fiber a day, while research suggests most Americans eat around half that amount.
- Who
- Sophie Medlin, a colorectal dietitian based in London.
- What
- She shared her typical daily eating habits, which include fiber-rich foods and plenty of plants.
- When
- She starts her day at 7 a.m. and usually has her first meal around 1 p.m.
- Where
- London, where Medlin is based.
- Why
- She says she has built habits that meet her needs without counting macros.
This story does not have two clearly opposing sides.
I don't need to worry about counting because I'm just in the habit of doing things in a way that meets my needs
We have a very big focus in my house on eating plenty of plants
Instead of just chopping up broccoli in the evening, chuck some cabbage in there as well. It's just as quick, and then you get an extra type of vegetable in there
Medlin starts her day with a cup of decaf tea.
Medlin usually has her first meal of the day.
Medlin typically eats protein, a starch and vegetables, sometimes with fermented foods on the side.
- Daily fiber guideline
- At least 28 grams
- Medlin's location
- London
- Dietitian experience
- 20 years
- First meal
- Usually around 1 p.m.
- Salad frequency
- About three times a week
Sources
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