Dr Oz, Hadza Diet – 100 Grams of Fiber a Day, Recipes, High Fiber Foods

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Today Dr. Oz invited Dr. James “Butch” Rosser on to the show to talk about an innovative diet that isn’t exactly so “innovative”.. Dr. Rosser talks about a tribe called the Hadza, where little has changed in 1000’s of years. The Hadza’s are true hunter and gatherers and live off the land. While their diet does contain some meat, the bulk of their daily food consumption comes from high fiber sources. In fact, the Hadza Diet consists on average of 100 grams of fiber per day! Dr. Oz pointed out that it would take 50 bowls of cereal to equal 100 grams of fiber.. Dr. Rosser explained that the average man in the U.S. eats about 19 grams of fiber a day, and the average woman consumes approximately 15 grams of fiber.

Dr. Rosser explained to Dr. Oz that the Hadza tribe has the best gut microbiomes on the planet. They actually took stool samples to confirm this. The high fiber helps to feed the good bacteria in the gut and to improve the microbiome which helps people to lose weight, improve their overall health and even live longer!

So, how can we improve our microbiomes? How can we get anywhere near 100 grams of fiber in a westernized diet world?

Well, first of all, you should not immediately jump in to the 100 grams a day diet plan. Too much fiber at once, when your body is not accustomed to it can cause bloating, cramping, and yes other undesired consequences that may leave you running to the restroom. Dr. Oz and Dr. Rosser suggest starting out by increasing your dietary fiber intake to 25 grams and then slowly build on this over several weeks until you can fully implement the 100 gram fiber diet.

Ways To Increase Your Fiber

  • High fiber smoothies, soups and sauces
  • Research high fiber foods and implement your top ten fiber foods into your diet.
  • Make desserts that contain high fiber foods.
  • Fiber supplementation, but be careful because not all fiber supplements are the same.

High Fiber Breakfast Smoothie

  • 1 cup of raspberries (this contains 8 grams of fiber)
  • 1 cup of almond milk (coconut milk can be used as an alternative) – 4.5 grams of fiber.
  • 1 Scoop of a fiber supplement – 12 grams
  • 1 frozen banana – 5 grams.
  • Add some honey to sweeten the smoothie

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.  Dr. Oz and Dr. Rosser suggested Arbonne Essentials Fiber Boost (it has no odor and is tasteless.  It also contains 12 grams of fiber).

Mid Morning Snack – 100 Grams of Fiber Diet Recipe Example

Hot chocolate :

2 tablespoons of cacao powder (2g)

2 tbsps of cocoa powder (4g)

8 oz. of almond milk (4.5g) – Coconut milk can be substituted.

Sweeten with honey.

Total fiber intake – 6-10.5 grams.


15 ounces of canned lentils
1 1/2 cups of cherry tomatoes
1/4 cup white wine vinegar (as an alternative you can use balsamic vinegar instead)
1/8 cups of chives (this is optional)
Salt to taste

You can also get creative and add a 4 ounce chicken breast, sprink in some olive oil, and add herbs / spices like basil, parsley, etc..

This recipe will make approximately 4 servings and each serving will contain 9 grams of fiber.

100 Grams of Fiber a Day Dinner Recipe Example

  • 1 cup of pasta sauce – 7 grams
  • 2 cups of whole grain pasta – 12.6 grams
  • 1/2 scoop of fiber – 6 grams
  • 1 cup of collard greens – 8 grams
  • 1 whole wheet dinner roll – 7gm
  • 1 cup of squash pudding – 9 grams

Total fiber – 49 grams!

Following the example given from these recipes would give you 98-107 grams of fiber in one day!

Could you do the Hadza Diet?  It seems like it would be filling, satisfying, and likely very beneficial towards your health.  Although, build up slow so you don’t get unpleasant side effects of getting too much fiber too fast into your daily diet!

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