A Rundown of Fiber
Fiber does not get the credit it deserves. This would most likely change if majority of us would start to consume more and in turn, feel the benefits. Let’s talk all things fiber.
What is fiber? Dietary fiber is the parts of plant-derived foods that the body does not consume or digest. It passes through the body contributing to functions and upkeep.
There are two types of fiber – soluble and insoluble.
Soluble fiber forms a gel-like material when mixed with liquid. This type has been found to lower blood cholesterol and glucose levels. Insoluble fiber stays intact. Its role is to guide material through the digestive tract increasing stool bulk.
These types of fiber can be found in plant foods. Think fruits, vegetables, nuts, seeds, legumes, herbs and whole grains. Eating a variety is key – hosts of the Here To Evolve podcast suggest eating 30 different plants a week.
Consuming plant-based foods feeds and boosts gut microbes in your intestines. A healthy gut means a strong immune system, balanced hormones, good blood sugar levels and a strong mind/gut connection. It’s simple: eat plants.
It’s recommended that adult women eat 21 to 25 grams/day while men should eat 30 to 38 grams/day.
Figure out how much you consume now. Then, start small. Aim to eat only a few grams more each day and gradually work your way up to your goal. If you make a crazy jump, it can actually cause discomfort and issues.
If it’s difficult to imagine how you’re going to achieve this, it may be easier to think of it in terms of servings.
Aim for: one to two servings of nuts, seeds or legumes; two servings of fruit; three servings of whole grains; and five servings of vegetables a
High fiber foods include:
Apples
Avocados
Kiwis
Carrots
Oats
Sweet Potatoes
Beans
Chia Seeds
Lentils
Fiber influences a ton of processes and functions in our bodies. Improvement in one’s overall health will undoubtedly occur with a proper amount of fiber. Some benefits are:
Regular bowel movements
A strong metabolism and immune system
A healthy microbiome
Improved mood
Healthy hormone levels
Reduced risk of chronic illness
Little inflammation
Think of some ways you can consume more fiber. Add a fruit to breakfast and a veggie to dinner. Mix beans with your rice. Maybe you try a new high-fiber food each week. Make it fun and attainable.
A high fiber diet will lead to the results most individuals wish to see physically. When we take care of our bodies, progress and results are common. Prioritize whole foods and you’ll be sure to reach your fiber intake.