Meat and vegetables are the key features of the Paleo Diet.
Getting enough fiber on the paleo diet is possible, but can be a challenge. Proponents of the paleo diet suggest that the human digestive system is not sufficiently evolved to handle grains, so the staples of the diet are meat, eggs, nuts, seeds, vegetables and a little fruit. While there is some fiber in fruit and vegetables, it can be challenging to eat a sufficient amount each day.
Getting Past Grain
The Mayo Clinic recommends a daily fiber intake of 25 grams for women under 50, and 21 grams for women over 50. They recommend men under 50 eat 38 grams of fiber per day, and 30 grams for men over 50. Many people rely heavily on whole grains to meet this level of fiber intake each day, and it might seem like a daunting task to replace such a useful food source. This is made even more difficult when you consider that strict paleo followers don't eat fiber-rich legumes and various starchy vegetables either, and must get their daily fiber from fruit, vegetables nuts and seeds.
Load Up On Vegetables
Paleo followers tend to be prolific in their vegetable consumption. To maximize fiber intake on this diet, focus on eating a few cups per day of the following vegetables: mustard and collard greens, spinach, all the varieties of squash, cauliflower, broccoli, Brussels sprouts, cabbage, sweet potato with the skin on, avocado and mushrooms. Most of these vegetables feature cellulose fiber, which is more easily passed through the digestive system when cooked. Steam, bake or grill your vegetables to retain the other nutrients while also getting the benefits of the fiber.
While strict paleo adherents only eat fruit occasionally, it's within the parameters of the diet to eat a piece or two each day. This is good news for your fiber intake: fruits such as apples, all types of berries, bananas, oranges, pears, prunes, peaches and other stone fruits, figs, starfruit, guava and persimmon all pack a good fiber punch.
Go Nuts For Seeds
Nuts and seeds are a mainstay of the paleo diet, thanks to their excellent nutrient profile: high amounts of healthy fat, protein, and minerals, not to mention being high in fiber, and versatile as a grain replacement. The most fiber-rich of the nuts include almonds, pistachios, peanuts, walnuts, and Brazil nuts. Pumpkin seeds, sesame seeds, sunflower seeds, flax seeds and chia seeds are all high in fiber and easy to find in most grocery stores.