We talk about fiber a lot, but we really aren’t just trying to nag you! There are several great reasons to monitor your fiber intake and increase it when necessary (and almost everyone is eating a diet deficient in fiber these days).
Prevent disease. Studies have repeatedly demonstrated a correlation between a high-fiber diet and lower rates of serious diseases such as heart disease, stroke, colorectal cancer, and Type 2 diabetes. Additionally, a meta analysis of 185 observational studies and 58 clinical trials found that a diet high in fiber is associated with a 30 percent decrease in all-cause mortality during the study periods (in other words, participants were 30 percent less likely to die of any cause).
Build a healthy gut biome. Fiber acts as a sponge in the gut, removing waste and soaking up excess cholesterol. While cleaning you out, it also contributes to the growth of “good” bacteria in the gut. A healthy gut biome can translate into everything from reduced risks of disease, to glowing skin, to better mood.
Lose or maintain weight. Because fiber helps you feel full between meals, you’re less likely to struggle with cravings that can lead to overeating and weight gain.
As you add fiber to your diet, take it slowly! Increase your intake by a few grams per day to start. Suddenly adding a lot more fiber to your diet can sometimes trigger bloating and discomfort, and we want you to be happy with your eating plan.
So, how much fiber is enough? Current recommendations state that men should aim for 30 grams per day, and women should set 25 grams of fiber as their target goal. Get your fiber from whole grains, fruits, vegetables, and seeds whenever you can, because those foods contain other important nutrients. But if you’re worried about your fiber intake and don’t feel that you’re getting enough from your diet, give us a call and we’ll discuss the possibility of supplementation as well.