How to eat more fiber using a functional medicine doctor’s ‘3-to-1 rule’ at every meal

Since plants are humankind’s one and only source of fiber, Dr. Hyman points out that they deserve to take up the most room on your plate. “Non-starchy vegetables like spinach, asparagus, broccoli, and kale should make up 50 to 75 percent of your plate with a small portion of animal protein as ‘condi-meat,'” writes the doctor on Instagram. “Think of this as the 3-to-1 rule.” In other words, your plate should be three parts fiber and one part protein. Easy enough, right?

How to eat more fiber using the “3-to-1 rule” at breakfast, lunch, and dinner

Breakfast

A 3-to-1 breakfast might look a breakfast sandwich beloved by Kelly Jones, RD, CSSD, LDN. “Pick a [whole grain] English muffin with 5 grams of fiber per serving and pair with protein-rich hard boiled eggs,” she previously told Well+Good. Add some blueberries on the side, and you’re up to 9 grams of fiber just at breakfast time.

lunch

When your midday meal rolls around, you could try Dr. Hyman’s “fat salad,” which involves a heft serving of kale or spinach (fiber!), as well as avocado, a sprinkle of nuts, a can of wild salmon, a few olives, and a drizzle of olive oil.

dinner

Dinner is the time of day to get creative with your fiber intake. For example, you can try a garden flatbread topped with veggies like artichokes (a medium-size of which one contains 7 grams of fiber) for yummy finger food that also does work for your digestion.

For a more smoothie with fiber, add this ingredient. And this healthy cheesecake is proof that fiber is a sweet deal.