Frequently Asked Questions
Who designed Fiber Fourteen and why is it called Fiber Fourteen?
What is fiber and where is it found?
What is the relationship between fiber and a healthy gut?
How much fiber do you need a day?
How does the meal plan work? (See our visual overview guide!)
What are some of the dishes included in Fiber Fourteen?
What are the benefits from following Fiber Fourteen?
What's included in a meal plan and what does it cost?
Will I get enough protein on the plan?
What do you mean by calorie-light?
Do you accommodate dietary restrictions?
How much time will I be spending in the kitchen?
Can I share my meal plan with others?
I've already followed the 14 day plan. What's next?
How do I find other people who are following the Fiber Fourteen plan?
Q: What is Fiber Fourteen?
A: Fiber Fourteen is a fiber-rich calorie-light meal plan (recipes) designed to improve health by addresses a singular, critical issue in the American diet: lack of fiber. 95% of Americans do not get the minimum recommended amount of fiber. In other words, do you experience constipation and/or hemorrhoids? Do you have high cholesterol and/or high blood sugar? Do you feel hungry soon after eating? Do you want to maintain your weight or even lose a few pounds? Do you want to reduce your risk of stroke? Fiber may be your one stop solution. The Fiber Fourteen plan will ensure you are getting enough fiber, keeping your calories in check and eating delicious food along the way. Not only does the plan include recipes, but you will also get cooking tips, healthy lifestyle suggestions and advice on how to manage your time in the kitchen. It's a win-win!
Q: Who designed Fiber Fourteen and why is it called Fiber Fourteen?
A: Fiber Fourteen was designed by Nathan Lyon and Sarah Forman. You can read more about them and the story of how Fiber Fourteen began on the "About" page.The recommended amount of fiber is 14 grams for every 1000 calories you eat and 14 days is also a great time period to get on the path of healthy, fiber filled eating habits!
Q: What is fiber and where is it found?
A: Simply put, fiber is the indigestible parts of plant based foods (vegetables, fruits, legumes, whole grains, etc.) that you eat. Fiber is found in all plant foods. It is not found in animal products (meat, fish, poultry, dairy). Fiber is commonly divided into soluble and insoluble fibers. Although they have separate functions, both play an equally important role and are necessary in order to maintain optimal health.
Q: What is the relationship between fiber and a healthy gut?
A: A flourishing gut (filled with trillions of beneficial microbes) plays a central to your health. The makeup of your gut microflora is linked to the health of your brain, heart, immune system, digestive tract and much more. Consuming certain types of foods can improve your gut microflora and therefore improve your own health. So, what does your gut eat? Your gut loves to eat fiber. When you ingest fiber, it moves to the colon where it is a feast for the bacteria of your microbiome. Without fiber to eat, the microbes can eat at the protective lining of the gut which can possibly trigger inflammation and disease. Poor gut health is also linked to anxiety and depression. Understanding the role of your gut microbiome in health is a new frontier of research. We are learning more everyday about the essential role of how to promote a healthy gut and we know that a fiber-rich diet is an essential part of this process.
Q: How much fiber do you need a day?
A: According to the National Academy of Sciences, females under the age of 50, need 25 grams of fiber a day. Males needs 38g. Over the age of 50, females need 21g, males need 30g. That said, to put things in perspective, our hunter and gatherer ancestors were eating closer to between 100 and 150 grams of fiber a day! The Fiber Fourteen meal plan averages a little over 34 grams of fiber per day.
Q: How does the meal plan work? (See our quick plan overview at a glance!)
A: Purchase the meal plan and you will receive a downloadable PDF file with recipes (breakfast, lunch, dinner, dessert, snacks), tips, prep ideas and healthy lifestyle suggestions. Choose to follow our 14-day plan (with recipes for each meal) or create your own 14-day plan using our meal planning template. All you need to do is shop, cook, eat and enjoy the benefits! Recipes serve (at least) 4 people so everyone in the family can partake. You will also have flexibility in the meal plan to suit your schedule. For example, if you want to eat the same breakfast throughout your meal plan rather than mix it up each day, no problem! The recipes have been designed to be fiber-rich and calorie-light to ensure you are staying in a healthy range (you could even lose a few pounds) throughout the plan.
Q: What are some of the dishes included in Fiber Fourteen?
A: We have recipes for breakfast, lunch, dinner, snacks and desserts! Here is a sampling of some of the dishes: Pearl Barley, Tomato and Avocado Salad with Mustard Vinaigrette, Corn Soup with Chopped Cilantro and Diced Avocado, Shakshuka: Poached Eggs in Spiced Fire-Roasted Tomatoes, Overnight Steel Cut Oats with Apples, Dates and Cinnamon, Fusilli Ratatouille, White Bean and Arugula Salad with Olive Oil Bread Crumbs, Moroccan Couscous with Spiced Vegetables, White Bean and Sweet Potato Stew with Kale...
Q: Who is Fiber Fourteen for?
A: The Fiber Fourteen meal plans are for men and women of all ages. If you have digestive issues (e.g. constipation, hemorrhoids), high blood sugar levels, high cholesterol, are uncomfortable with your weight and/or you want to enjoy a new variety of healthy meals, Fiber Fourteen is perfect for you.
Q: What are the benefits from following Fiber Fourteen?
A: With Fiber Fourteen, you will enjoy a variety of delicious dishes while gaining the benefits of a fiber rich diet: achieving a healthy weight (you could even lose a few pounds!), normalizing and maintaining bowel health, lowering cholesterol and controlling blood sugar levels. Best of all, you will love what you're eating and how you're feeling, gain a new repertoire of recipes and feel satiated, energized and nourished.
Q:What's included in a meal plan and how much does it cost?
A: Fiber Fourteen is a 14-day fiber-rich (and calorie-light) meal plan designed to improve your health. The meal plan is a downloadable PDF file which includes: over 55 recipes, over 110 pages, printable Fiber Rich Food Guide, pantry and kitchen equipment Information, 14-Day Meal Plan, meal planning template, food journal template, fiber health information, breakfast, lunch, dinner, snack & dessert recipes, time-saving cooking tips and recipe tips. The 14 day plan is $14.99.
Q: Will I get enough protein on the plan?
A: Our meal plan averages a little over 37 grams of protein per day, so you should be covered. However, you can always add more protein to a dish if you desire. Instructions and recipes are in the plan on how to do so.
Q: What do you mean by calorie-light?
A: The USA recommendation for calorie intake is 2000 calories a day for a female and 2500 calories for a male. In order to lose weight, the recommendation for a female is 1500 calories a day and 1800 for a male (to lose 1 pound a week). The very minimum recommended calories per day is 1200 in order to avoid any associated risks with a very low calorie diet. Our meal plan averages around 1311 calories per day. This leaves plenty of room for snacks, desserts and beverages of your choice! And although our calories are on the lighter side, our portions are not! This is just one of many benefits of fiber - it fills you up!
Q: Do you accommodate dietary restrictions?
A: Our meal plan is suitable for vegetarians and omnivores. It can easily be adjusted to accommodate vegans with a few swaps and omissions. Around 60% of our recipes are gluten-free. You could definitely follow the plan (doubling up some recipes over the days) if you are gluten-free. Otherwise, we hope to have a 100% gluten-free version in the future.
Q: How much time will I be spending in the kitchen?
A: We have designed the meal plan to be light on prep for breakfast and lunch with a bit more time required in the kitchen for dinner. Yes, you are going to be cooking, but we understand that you are busy. We offer time-saving tips to make the meals come together as quickly as possible. Not only that, but you can always double a recipe and/or eat leftovers if you don't have time to cook in the following days. There's always a way to make it work and we will point out time-saving solutions for each recipe.
Q: What is your return policy?
A: Since the recipes and meal plan are downloaded electronically, we are unable to offer refunds.
Q: What is your privacy policy?
A: We do not share any of your personal information with third parties.
Q: Can I share my meal plan with others?
A: We encourage you to share the prepared meals with friends and family, but please do not share the meal plan/file with others. Instead, send them over to the Fiber Fourteen website so they can discover the plans for themselves!
Q: I've already followed the 14 day plan. What's next?
A: Additional recipe plans are coming soon! In the meantime, you can repeat your favorite dishes and improvise with fiber friendly foods in the kitchen.
Q: How do I find other people who are following the Fiber Fourteen plan?
A: Follow our Twitter, Facebook and Instagram pages to connect with fellow fiber fiends and share your favorite food photos and healthy lifestyle triumphs.