Improve Your Health by Boosting Your Fiber Intake
October 01, 2022
Did you know that most Americans only get half the dietary fiber they need? The average daily intake is about 15 grams, but the recommended amount is 25-30 grams a day. Only about 7% of adults meet their daily fiber needs. As you can see, this can be a serious nutrition problem for many!
Dietary fiber is mainly found in fruits, vegetables, and whole grains. Legumes (or dried beans) are probably one of the highest sources of dietary fiber. Fiber’s most well-known functions are supporting regular bowel movements and aiding in proper digestion. However, fiber has many other health benefits.
There are two types of fiber: soluble and insoluble. Soluble fiber forms a gel-like substance in water to help reduce cholesterol and blood sugar levels. Examples of soluble fiber sources include oats, peas, beans, apples, and barley. Insoluble fiber is the fiber that keeps your digestive system regular by helping prevent constipation. Wheat bran, nuts, beans, and many vegetables are all good sources of insoluble fiber.
Here are the benefits of dietary fiber:
- Promotes normal digestion by increasing the weight and size of your stool and softening it.
- Reduces cholesterol by lowering low-density lipoprotein (LDL). It also supports optimal blood pressure and may reduce inflammation.
- Regulates blood sugar by slowing the absorption of sugar and improving glucose levels.
- Assists in weight management by helping feel full and satisfied longer after a meal.
- Promotes longevity. Studies have shown a high fiber diet is associated with a reduction in cardiovascular disease and all cancers.
To increase fiber in your diet, replace refined and processed foods with whole grains, fruits, vegetables, legumes, nuts, and seeds.
Contact FitLife to learn more about increasing fiber in your diet and other healthful nutrition habits.
Diet and Nutrients , Blog