WHAT IS FIBER? And How Much Is Optimal?
Where can I get fiber? There are many sources of fiber in our world. We want to be careful that we are not consuming too many processed foods or high carbohydrate (sugar) foods in the process, though the most common fiber sources are:
Fiber is one of the most critical aspects of our diet, yet many Americans are failing to eat enough of it. Fiber has many benefits, though most use it to keep their bowel movements consistent. There are two types of fiber: soluble and insoluble . Soluble fiber dissolves, whereas insoluble fiber does not. Humans cannot digest fiber on our own, even though a healthy gut contains the proper enzymes needed to break down and digest the fiber content. If our gut is unhealthy (which can occur for many reasons), we may not break down fiber efficiently, leading to autoimmune disease, constipation, diarrhea, bloating, abdominal pain, diverticulosis, and more. Why do I need fiber? Fiber is vital for our bowel movements, as it helps with constipation and diarrhea. Wait, what? But these are opposites! Fiber is important for both, as it helps add bulk to the stool and also helps with pushing stool through the bowels (hence how it helps with constipation). We need fiber for both issues. Improving bowel movements isn’t the only benefit gained from adding more fiber to your diet. Here are some other benefits you’ll experience: • Lowering the BAD cholesterol (LDL) • Improving the GOOD cholesterol (HDL) • Stabilizing blood glucose levels (improving prediabetes, diabetes mellitus Type 2, insulin resistance) and as a result of this, it ALSO improves triglyceride levels (another cholesterol value). • Improving satiety — the hunger level in our body. The individual feels more full when they consume adequate amounts of fiber. • It provides prebiotics to the gut environment, which then helps improve digestive enzymes and the healthy bacteria of the gut. • It improves hydration levels, resulting in improved energy levels too! • Reduces inflammation — in fact, “Fiber Fueled” by Dr. Will Bulsiewicz says, “Every 5 grams of fiber consumption leads to an 18% lower risk of death from colorectal cancer.”
• Oats • Flaxseed • Spinach • Brussels sprouts • Broccoli • Green peas • Seaweed • Apple • Berries: blueberries, raspberries
• Lima beans • Squash • Artichoke • Prunes • Pumpkin • Shredded wheat • Sweet potato • Legumes: navy beans and black beans
How much fiber should I be eating? Generally, we recommend a serving of cooked vegetables twice per day at mealtimes. This could be a combination of the items from above. The cooked vegetables should be in addition to one serving of fruit daily. If you want more specifics, a minimum recommendation for fiber intake would be 30 grams per day. What does that look like? • 1/2 cup of oatmeal contains 2 grams of fiber for breakfast • 30 grams of pea protein: 2 grams of fiber for breakfast • 1/2 cup of blueberries contains 2 grams of fiber for a snack • 2 tablespoons of almond butter contain 3 grams of fiber for a snack • 4 cups of spring mix lettuce contain 8 grams of fiber for lunch (along with your protein) • 1/4 cup quinoa contains 3 grams of fiber for lunch • 1 cup of edamame contains 8 grams of fiber for a snack • 3 cups of chopped broccoli contain 7 grams of fiber for dinner (along with your protein) This is a total of 35 grams of fiber. This would be an excellent example of getting adequate fiber in your day by adding the proper protein content to your meals. What do you think? Are you close to this?? –Jenni Berman
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