The Fiber 100 Plan

This fiber-rich diet originates from the Hadza tribe.

Co-authored with obesity support specialist Dana M. Rosser, BS and plant nutrition specialist Lisa Sims, MS.

The Hadza people live extraordinary lives that have changed little over the thousands of years they have roamed the earth. Through them, we get a glimpse of how early man lived. They survive as being true hunter-gatherers by foraging off the land and consuming a diet that contains some meat and on average, about 100 grams of fiber, which is about 50 bowls of cereal. Our daily fiber consumption pales in comparison to theirs. In the United States, women, on average, consume 15 grams of fiber and men, on average, consume 19 grams of fiber. The average recommended intake is 25 grams to 30 grams of fiber. Why is all of this important? While there is no absolute evidence that the Hadza diet extends the average lifespan, a recent finding suggests that it could have a profound effect on an emerging entity that can enhance our overall health profile, the gut microbiome. And the Hadza people have the best gut microbiomes on the planet.


The microbiota is a collection of microbes that live in and on the human body. The microbiome refers to the complete set of genes within these microbes. Geography, health status, stress, age, gender, and diet can affect the composition of your microbiome. The microbiota is comprised of a wide variety of microorganisms including bacteria and even viruses. The role of the microbiome is so central to the body’s operations that it essentially acts as an organ. The microbiome impacts aging, digestion, the immune system, mood, and cognitive function. In a new study, research shows that the Hadza not only have the healthiest microbiomes but they can change them with their diets. It is believed they can do this because of the high fiber content in their diets. If fiber is responsible for the Hadza’s healthy gut, maybe we can gain some healthy insights by changing our own diets to be more like theirs. However, that tends to be easier said than done.

Increasing fiber in your diet abruptly can cause bloating, abdominal pain, and other undesired symptoms. Therefore, any increase in fiber consumption should occur over several weeks or months. Furthermore, it is not recommended to eat 100 grams of fiber each day but increasing the fiber in your diet to the recommended daily limit of 25 grams is a more realistic goal to pursue. Finally, increasing fiber content can be quite difficult because of the large volumes of food that would have to be consumed. Therefore, you have to use stealthy eating techniques to get your fiber in. Stealthy eating is enjoying food that is good for you without you knowing it. It cannot be expected that any Westerner could or should want to achieve the fiber content in their diet like the Hadza. Instead, aim to emulate a 100-gram fiber diet with stealthy-eating principles.

Stealthy Fiber Tips

  • Make high-fiber smoothies, soups, and sauces.
  • One size does not fit all. Pick your top ten fiber foods and shape your daily diet around them.
  • Cook desserts containing high-fiber foods.
  • It's ok to use supplements to get your fiber in but be aware that all fiber supplements are not created equal.

Breakfast Smoothie
1 cup raspberries (8 g of fiber)
1 cup almond or coconut milk (4.5 g)
1 scoop of fiber supplement* (12 g)
1 frozen banana (5 g)
Sweeten to taste with artificial sweeteners or honey

*ARBONNE ESSENTIALS-Daily Fiber Boost/odorless/tasteless
1 16-gram scoop=12 grams fiber

Total fiber count= 25 g/29.5 g (with coconut milk)

Mid-Morning Snack
Hot chocolate
2 Tablespoons cacao powder (2 g)
2 Tablespoons cocoa powder (4 g)
8 oz. almond milk or coconut milk (4.5 g)
Sweeten to taste with artificial sweeteners or honey

Total fiber count= 6 g/10.5 g (with coconut milk)

Lunch
15 oz. can lentils
1 1/2 cups cherry tomatoes
1/4 cup white-wine vinegar (or white balsamic vinegar)
1/8 cup chives (optional)
Salt to taste
Optional additions: 4 oz. chicken breast, olive oil, basil, parsley, etc.

Makes 4 servings.
Each serving= 9 g
Two servings suggested with chicken breast.

Total fiber count= 18 g

Evening Meal
1 cup pasta sauce (7 g)
2 cups whole-grain pasta (12.6 g)
1/2 scoop of fiber (6 g)
1 cup collard greens (8 g)
1 whole wheat dinner roll (7 g)
1 cup of squash pudding (9 g)

Total fiber count= 49 g

Total fiber for the entire day= 98 g/107 g (with coconut milk)


Related:

The Fiber 25 Plan

3 Ways to Eat Fiber Without the Bloat

The #1 Way to Get More Fiber From Vegetables

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