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812-345-5694 AnthonysLawnCare.com AnthonysTreeRemoval.com
PO Box 5427 · Bloomington, IN 47407 What’s Inside?
1 How I Got My Time Back and Gave It to My Kids 2 Lawn Tips for a Summer to Remember
Creative Ideas to Personalize Your Outdoor Space 3 Take a Break 4 Fortify Your Health With Fiber
From Plate to Well-Being The Impact of Fiber on Digestive Health
Have you taken your fiber today?
particularly beneficial for people managing diabetes or prediabetes.
constipation and promotes regular bowel movements, which is key for expelling toxins in the body. HOW TO INCREASE FIBER IN YOUR DIET. So, how can you get more fiber? Start by including a variety of fruits, vegetables, whole grains, and legumes in your meals. Every food group offers fiber and other nutrients that can support overall health.
If you’re looking to boost your health naturally, fiber is your best friend. According to the Dietary Guidelines for Americans 2020–2025, the amount of fiber adults require varies by age and gender, which is why a balanced diet is so important. Medical experts recommend that men ages 19–50 consume 31–34 grams daily, while those older than 50 should aim for 28 grams daily. Women ages 19–50 should have 25–28 grams daily, and those over 50 need about 22 grams. WHY FIBER? Fiber may seem like just another dietary requirement, but its benefits extend far beyond the obvious. Blood Sugar Control Fiber-rich foods help slow down the absorption of sugar, keeping spikes and subsequent crashes at bay. This can be
Heart Health Hero Your heart loves fiber just as much as
your gut. Fiber is believed to reduce blood pressure and inflammation and lower the chance of heart disease. It also helps lower cholesterol levels by binding with fat and sugar molecules, preventing their absorption and flushing them out of your system. Weight Management Have you ever noticed how a fiber-rich meal leaves you feeling satisfied longer? That’s because fiber adds bulk to your diet without adding calories. This feeling of fullness can help you reduce snacking and overeating, which is key to maintaining a healthy weight. Digestive Health The most well-known benefit of fiber is likely its ability to keep things moving in the digestive tract. Adequate fiber helps prevent
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Fruits and Vegetables: Apples, berries, oranges, and pears, along with carrots, beets, and broccoli, are all fiber-filled. Legumes and Nuts: Beans, chickpeas, lentils, as well as cashews and almonds are excellent sources of fiber and also pack a protein punch. Whole Grains: Swap out white bread and regular pasta for whole-grain versions, or try grains like quinoa, brown rice, and oats.
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