What You Need to Know About Fiber

One of the most under-consumed nutrients in the American diet is fiber. But, fiber is actually one of the most important nutrients to consume in order to keep our bodies and guts healthy. Typically, we should be consuming about 25-35 grams of fiber daily, but the average American only consumes about 12-18 grams per day.

Benefits of Fiber

• Contribute to satiety, giving you the feeling of fullness
• Helps soak up bad cholesterol, which helps in lowering your risk of heart disease
• Lowers risk of some cancers
• Helps to regulate blood sugar levels
• Helps keep your gut healthy by lowering the risk of constipation and other gut diseases

How to Get More Fiber in Your Diet

• Eat your fruit, don't drink it. The fiber in fruit comes from the skin, so by juicing your fruits, you are not getting the added benefit of fiber
• Look for 100% whole grains and avoid refined grains. The fiber, vitamins and minerals have been taken out of refined grains. So, in order to get those from grain products, make sure you are looking for labels that are 100% whole grain.
• Learn to love legumes, which are dried peas and beans and are a powerful source of protein and fiber. Try using legumes to replace meats in some of your meals.
• Be cautious eating too much dairy and meat. These foods do not contain fiber. While they contain other nutrients, be sure they are not taking the place of other, fibrous foods.
• Power up your diet with plants. By eating more plants and fewer animal foods, you will naturally consume less saturated fat and more fiber without even noticing it.

While trying to get more fiber in your diet, make sure you slowly increase your daily amount to avoid causing gut problems. Also be sure to increase your water intake with an increase in fiber.