Dr Oz: Get More Fiber Psyllium Husk, Pure Acacia, & Black Beans

Dr Oz: Get More Fiber In Your Diet

Dr Oz was with Jenna Wolfe and Dr Robynne Chutkan discussing fake fiber-fortified foods. After revealing the truth about the popular products, Dr Oz wanted to help his viewers better understand the healthy ways they can get more fiber in their diets. It’s recommended that you eat 25 grams of fiber each day, but the average American struggles just to get half that into their diet! That’s why so many people turn to powders, drinks, and pills in hopes of getting more fiber, with the idea it will help them de-bloat, lose weight, and clean out their system.

Dr Oz: Fiber From Psyllium Husk Powder For Quick Weight Loss

According to Dr Robynne Chutkan, too many people assume they have to eat an unreasonable amount of food in order to reach the daily recommendation of fiber. The truth is that there are actually safe and reasonable ways to get the fiber you need. If you’re looking for a way to get fiber into your system fast, like when you are constipated or bloated, reach for psyllium husks powder. Just a tablespoon mixed into a glass of water, followed by another plain glass of water. It’s also really filling which means it’s great for those who want to cur their appetite and lose weight. Just two tablespoons can get you 10 grams of fiber. However, know that it’s not exactly delicious, so you may want to add a splash of cranberry juice to help you get it down.

Dr Oz: Pure Acacia Fiber For Chronic Constipation

If you struggle with chronic constipation, try pure acacia fiber. Dr Chutkan recommended three 500 milligram tablets twice a day. That will get you to three grams of fiber a day, which can help you reach your daily recommendation. Acacia is a great option for people with IBS because it can help the constipation without worsening the bloating.

According to Dr Chutkan, the best way to get more fiber in your diet and solve a variety of health problems, is to simply eat more fiber-rich foods, like black beans. Black beans are incredibly cheap and super tasty. Plus you can eat them in a variety of ways, such a Black Bean Brownies or Black Bean Burgers. Just one cup of black beans has 15 grams of fiber! To find out how to make your own Black Bean Burgers at home, continue to the next page.

Dr Oz: Homemade Black Bean Burgers Recipe Ingredients

• 1 tbsp chopped garlic
• 2 tsp freshly chopped parsley leaves
• 1/2 tsp red pepper flakes
• salt and fresh ground pepper
• 1/2 medium yellow onion – roughly chopped
• 2 (15-oz) cans black beans – rinsed, drained, divided
• 1 egg
• 1/2 C bread crumbs
• 6 burger buns

Dr Oz: Homemade Black Bean Burgers Recipe Directions

1. Heat a grill or grill pan over medium-low heat
2. In a food processor, pulse garlic and onion until finely chopped
3. Add 1 can black beans, parsley, cilantro, egg, parsley, and red pepper flakes
4. Pulse until combined
5. Transfer the mixture to a large mixing bowl
6. Add the rest of the black beans and the bread crumbs
7. Season with salt and pepper and mix to combine
8. Save 1/3 of the black bean mixture for another recipe
9. Divide the rest of the black bean mixture into 4 portions and shape into patties
10. Put the patties on a hot, oiled grill over medium-low heat
11. Cook for about 12 minutes, flipping halfway through
12. Put each burger on a bun
13. Top with lettuce, ketchup, and tomato