Fiber is an often-overlooked and under-appreciated nutrient when it comes to thinking about our overall health and wellness. Eat more fiber...you've probably heard it before, but do you know why fiber is good for your health?
Here are just some benefits of fiber:
- Digestion: Fiber helps prevent constipation and helps with digestion; keeps ya regular ;).
- Weight management: Fiber helps you feel fuller for longer and may help with weight loss.
- Blood sugar: Fiber helps manage our body's use of sugar, keeping our blood sugar in check.
- Heart health: Eating fiber may reduce the risk of heart disease and stroke.
- Cancer risk: Fiber may reduce the risk of some types of cancer, including bowel cancer.
- Diabetes: Fiber can be especially beneficial for people with diabetes or pre-diabetes.
- Cholesterol: Fiber can help lower cholesterol levels.
The National Academy of Medicine recommends that people consume the following amount of fiber per day:
- Women 50 and younger: 25 grams
- Women 51 and older: 21 grams
- Men 50 and younger: 38 grams
- Men 51 and older: 30 grams
These are just the minimum recommendations, however, and the average American consumes only an average of 15 grams of fiber per day!
Consider the Hazda Tribe on Tanzania - one of the last remaining hunter/gatherer tribes in the world. The Hazda consume a whopping 100 to 150 grams of fiber per day! Not coincidentally, researchers who have studied the Hazda have found that they have the most diverse gut bacteria of any people in the world.
We are not saying you should increase your fiber to that extreme; however, we could all likely benefit from upping our fiber intake. If you want to increase your fiber intake, it's best to do so slowly and drink plenty of fluids to avoid constipation.
Fiber is found in many foods, including (but not limited to):
- Fruits, such as apples, pears, avocados, plums, prunes, berries, and bananas
- Vegetables, such as broccoli, carrots, Brussels sprouts, Jerusalem artichokes, beets, and kale
- Whole grains, such as oats, rye, chia, and barley
- Legumes, such as lentils, peas, soybeans, and chickpeas
- Nuts & seeds, especially almonds, pistachios, walnuts, sunflower seeds, and pumpkin seeds
Talk to a nutrition coach if you have any questions or you could schedule a check-in or a free intro to talk about how to incorporate more fiber into your diet for lasting changes to your overall health and wellness.
Remember, it's about progress not perfection. A sustainable approach involves finding a balance that works for you.
Copy the links below to schedule a free intro (non-members) or a free member check-in (members).
Non-members: https://api.grow.pushpress.com/widget/bookings/freeintrodenovo
Current members: https://api.grow.pushpress.com/widget/bookings/denovomembercheckin
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