Don’t Forget Your Fiber!
- lpptkc
- 8 hours ago
- 2 min read
Nutrition trends are constantly changing. Between low fat/high carb, low carb/high fat, and high protein movements, it is easy to get confused when it comes to macro goals. Regardless of your typical diet, one nutrient that is largely forgotten is fiber.
Most people do not eat the daily recommended amount of fiber. On average, women should aim for 25-28g and men 28-34g. Fiber is essential for many processes in the body, such as aiding digestion and managing blood sugar levels. Fiber also contributes to lower blood cholesterol levels as it helps excrete bile salts and forces the body to use up cholesterol to make new bile. This is why you will often see high fiber cereals marketed for lowering cholesterol.
Studies have consistently shown that higher fiber intake can decrease your risk of chronic diseases such as cardiovascular disease, colorectal cancer, type 2 diabetes, and stroke. The risk reduction is significant, estimated to be about a 15% reduced risk of all-cause mortality, according to one meta-analysis.
How Do I Increase My Fiber Intake?
Fiber is found in many plants, including many vegetables, fruit, whole grains, beans, legumes, nuts, and seeds. In general, focusing on more whole, unprocessed foods will lean towards higher fiber intake. Especially with produce, the less processed it is, the better. Easy swaps such as whole grain bread or tortillas can add a few extra grams as well.
You should first assess what your typical fiber intake looks like, then gradually increase intake to reduce digestive discomfort from fiber. Also, make sure you are drinking plenty of water as it helps our body process fiber.
*Citations:
McKeown NM, Fahey GC Jr, Slavin J, van der Kamp JW. Fibre intake for optimal health: how can healthcare professionals support people to reach dietary recommendations? BMJ. 2022 Jul 20;378:e054370. doi: 10.1136/bmj-2020-054370. PMID: 35858693; PMCID: PMC9298262.
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