Fiber is a powerful nutrient to achieve a healthy approach to digestion, weight loss, cancer prevention, heart disease prevention and increase your lifespan! The only source of fiber comes from plants. Natural fiber is found only in fruits, vegetables, whole grains, beans, seeds, nuts, and legumes. Fill your plate with whole plant-based foods as if your life depends on it…. because it does, trust me on this!

There are two types of fiber: -soluble and insoluble. Soluble fiber is found in oats, beans and other legumes, and some fruits and vegetables. Soluble fiber lowers cholesterol levels. Insoluble fiber is found in whole grains, fruits and vegetables, beans, and bran and acts like a broom, cleaning your digestive tract.

Both types of fiber are only found in plant foods. Meat and dairy products contain no natural fiber at all – not an ounce! When people ask me “where do you get your protein?” I ask them, “Where do you get your fiber?” Meat and dairy are loaded with saturated fat that clogs your arteries with the blockage that ultimately causes a stroke or a heart attack. Because there is no fiber in meat and dairy, your colon is clogged as well and that leads to diseases and deadly illnesses.

Let me be perfectly crystal clear – there is only one way to acquire fiber and that is from plants – beans, legumes, lentils, whole grains, vegetables, fruit, seeds, and nuts. There is no pill or additive or super packaged food to achieve healthy fiber. Just eat lots of plant-based foods, in fact – eat nothing else but plant-based foods. Think of eating plant-based foods as your medicine for life. It is that simple!

Combine exercise with a 100% vegan plant-based diet and you will live a long healthy disease free life. Those that eat meat and dairy do four damaging things – (1) they slowly kill themselves, (2) they participate in the senseless and brutal slaughter of a once thriving animal, (3) they contribute to global warming, mass pollution and devastating the planet’s natural resources, and (4) they make doctors, pharmaceutical companies, hospitals and mortuaries rich.

I eat whole grains, beans, lentils, vegetables, fruit, seeds and nuts every day. I combine all of these foods so I am insured to overindulge in fiber. I always add hemp seeds, chia seeds, flax seeds to all of my whole grains. I combine whole grains like hulless barley, brown rice, farro, spelt, quinoa, millet, amaranth, and other high fiber nutrients grains with lentils, split peas and lots of beans.

I make a raw hummus that I eat every day. I soak the garbanzo beans (also goes by the name of chickpeas) for 24 hours., rinse well after the soaking process, add them to a high-speed blender like a Blendtec or Vitamix (I suppose a food processor will work well too), add lots of lemon juice and garlic and a little water to achieve a smooth consistency – It is that simple! No oils or fat – just hardcore garbanzo beans, lemon, and garlic. I also dry roast garbanzo beans after the 24 hours of soaking and eat those with the hummus… I am obsessed with this amazingly healthy food. It is cheap and very easy to prepare.

Garbanzo beans are one of the healthiest foods on the planet. Garbanzo beans (chickpeas) are a very good source of folic acid, fiber, and manganese. They are also a good source of protein, as well as minerals such as iron, copper, zinc, and magnesium. Being high in fiber, garbanzo beans can help lower cholesterol and improve blood sugar levels. Garbanzo beans are extremely-low-fat and complete protein food.

Never use canned beans or for that matter, never eat anything out of a can, jar, box, bag, bottle or any food that has been processed in a factory. Buy all of your food from the farmer. I even buy my beans, lentils, seeds, whole grains and nuts from farmers and sources that I know do not compromise their product. They are out there, you just have to search for them.

This morning I am having two sweet potatoes. Sweet potatoes are loaded with fiber, vitamin A, beta-carotene, antioxidants, and other powerful life-saving nutrients. I simmer ther potatoes in chickpea miso. with a roughly chopped onion, celery, carrots, and chopped kale. I season with fresh lemon juice and add chia, hemp and flax seeds. This is my favorite breakfast. The fiber fills me up so I am not hungry during the day.

For an early dinner, I may have a bowl of quinoa, millet, and amaranth. These three seeds contain all the essential protein, calcium, vitamins, antioxidants, nutrients, minerals and lots and lots of fiber. They take fifteen minutes to prepare. I have a huge glass jar of combined millet, quinoa, and amaranth. When the quinoa, millet, and amaranth are done simmering, I let stand for ten minutes with the lid on top of the pot. Then I place in a bowl and add chia, hemp and flax seeds and season with fres

lemon juice.

I do not eat past 4:00 p,m, Once a week I fast. The most efficient form of anti-aging is a low-calorie die. I chew my food well, I never juice or make smoothies as that compromises the fiber and all of the liquid loaded with sugar goes straight to your liver. I believe that eating the food naturally is the most beneficial way to absorb all of the valuable nutrients whole plant-based food has to offer.


What is left is just fat. Eat olives, coconut, nuts, and avocados to acquire the powerfully nutritious healthy fats. But eat them intact with the fiber as your body will absorb the fats that benefit your health.

Do I eat dessert? Of course!!! My favorite dessert is a mashed banana with loads of raw oats, chia, hemp, flax, pumpkin, sunflower seeds and chopped walnuts on top. I then puree berries and pour that over the banana oats and seeds… You will never see me eat cake or bread or any form of baked goods at all… I also love just fruit like papayas, dragon fruit, pineapples, mangoes, apples, pears, melons, etc…

Thank you Doug for your help ric