Whole-Food Fiber Blend


Fiber is a vital component to optimal wellness.  Oftentimes when utilizing a healing, grain-free, paleo, or ketogenic diet, it is difficult to obtain enough fiber daily.  In fact, starving the gut of fiber can actually further drive gut problems and disease.  Fiber is a crucial food source for beneficial microbes within the gut.  When fiber is lacking in the diet, microbes feed on the mucosal barrier of the gut.  Eric Martens, associate professor of microbiology at the University of Michigan Medical School says this:

“The lesson we’re learning from studying the interaction of fiber, gut microbes, and the intestinal barrier system is that if you don’t feed them, they can eat you”

Incorporating this dietary fiber blend can be a helpful and delicious way to preserve the health of the gut. 

In addition to supporting the gut, fiber in take is linked with health benefits such as lowering blood pressure and serum cholesterol levels.  Those who consistently consume high levels of dietary fiber often are at significantly lower risk for developing coronary heart disease, stroke, hypertension, diabetes, obesity, and a few gastrointestinal diseases.  Additionally, fiber intake can accentuate weight loss.  As mentioned above, consuming adequate fiber daily can protect the gut; specifically from conditions such as gastroesophageal reflux disease, duodenal ulcer, diverticulitis, constipation, and hemorrhoids.  Lastly, fiber has the ability to push toxins and excess hormones out of the body. 

If you are not familiar with maca, it is a nutrient dense root crop that originates in the Peruvian Andes that has been consumed for thousands of years.  Not only does it contain a good amount of fiber, but also 19 essential amino acids, vitamins A, B1, B2, B3, C and D, iron, magnesium, copper, zinc, sodium, potassium, calcium, several glucosinolates, 20 free fatty acids, and unique compounds called macaenes and macamides.  It has the ability to boost the overall function of the body; namely benefitting the endocrine system and immune system.  Maca is considered an adaptogen, which means it supports the body physiologically and emotionally by aiding the body's response to stressors. 

We also like consuming fiber to accentuate a ketogenic diet as well as when coming off an intermittent fast because of its ability to decrease blood glucose levels and increase ketones within the body.  



3/4 cup whole chia seeds

1/2 cup whole flax seeds

1//3 cup cacao nibs

2 tablespoons maca powder

2 teaspoons green stevia powder

1 1/2 teaspoons vanilla bean powder


Add all ingredients to a high-speed blender.  Whiz on high speed for 10 seconds. Keep a close eye on the blender as over blending will cause the seeds to begin releasing their fat and could quickly turn into a paste consistency.  Once ground, store in a mason jar with a tightly fitting lid in the refrigerator to ensure delicate fatty acids within the seeds do not turn rancid.  Serve several tablespoons with grass-fed raw milk, coconut milk, yogurt, or kefir along with other additions such as tiger nut flakes, shredded coconut, or fruit.