The bff you didn’t know you were missing (FIBER)

Looking for a simple way to:

-Improve your gut health

-Reduce your risk of heart disease

-Manage your weight, curb your cravings, and feel satiated after eating

-Optimize your blood sugar levels

???

Well, let me introduce you to your new BFF in your diet: FIBER (you’re welcome in advance).

Fiber is the really amazing friend that you didn’t know you were missing. In fact, most people fall short of meeting their daily recommendations. A study published in the American Journal of Lifestyle Medicine found that only 5% of adults in the U.S. meet their daily fiber needs.

It’s one of the first aspects I have my nutrition clients focus on (along with protein) and they all report feeling way better pretty soon after- my hope is that you will too as you focus on it moving forward.

What exactly is fiber? 

Well, it’s a type of carbohydrate found in plant-based foods that the body can’t digest fully. Instead of being broken down and absorbed, fiber cruises through your digestive system, doing some serious heavy lifting along the way.

Why fiber matters

Gut Health: think of fiber as a gentle broom for your intestines that keeps things moving smoothly. It helps keep you regular (gotta love that, right?). It also helps feed the good bacteria in your gut, promoting a healthy microbiome. This can greatly help with things like bloat when fiber intake is within ranges regularly.

Weight Management: Fiber greatly helps if your goal is to lose fat or manage your body weight. Fiber rich foods help to add bulk to your meals, keeping you feeling fuller for longer. This lends to satiety and can help curb cravings. Fiber-rich foods can also take longer to chew, which can help slow down your eating pace, which can allow your brain time to register your fullness cues.

Heart Health: fiber can help lower your LDL cholesterol levels and reduces the risk of heart disease. (*Fiber may also help reduce the risk of other illnesses and disease too!)

Blood Sugar Regulation: fiber is hugely helpful here! When eating a meal that includes fiber, your blood sugar won’t spike as high, and you won’t experience the crash you experience after eating carbs that aren’t fiber-rich. 

How much do you need?

The recommended daily intake of fiber is 25g for women and 38g for men. I usually suggest AT LEAST 20g per day. It is something that you can work to increase as an immediate large increase in fiber could cause some gut distress. Fiber tolerance depends on the individual- meaning that you can find a range that works for you. For most this is between 25-45g per day.

Where to find fiber

We’re talking about food sources and not supplements! Here’s a non-exhaustive list of fiber-rich sources:

• Fruit (especially raspberries, blackberries, blueberries, strawberries, apples, pears, and bananas)

• Most veggies (especially broccoli, brussel sprouts, carrots, spinach, kale, artichokes, and root vegetables)

• Whole grains (especially oats/oatmeal, quinoa, whole wheat/multigrain bread)

• Legumes (especially lentils, beans, green beans, peas, chickpeas, peanuts)

• Seeds & nuts (especially flax, chia, psyllium husk, almonds, pistachios, hazelnuts, and chestnuts)

*Look for fiber under carbohydrates on nutrition labels of packaged items*

Take your new BFF Fiber with you and start incorporating it into your diet from today on- your body will thank you pretty immediately ;)

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