We all know that we need to eat fiber but why?
Fiber gives our colon a great workout and also helps to keep it all moving which is very important. Constipation is painful and can even land you in the hospital!
Fiber does more than send us to the toilet. It can also help reduce the risk for heart disease, colon cancer, diabetes, and improves digestion! There are even indications that healthier digestion can help with mental health issues.
Benefits of Fiber
The Institute of Medicine listed these Health Benefits of Fiber. (IOM 2005)
- Reduced Risk of Coronary Heart Disease
- Assistance in the maintenance of Blood Glucose
- Improved Laxation (POOP)
Let’s look at 3 more Benefits of Fiber in depth!
#1 Lower Cholesterol and Lower Blood Glucose Levels
High fiber diets lead to lower bad cholesterol in the blood. Those who eat a higher fiber diet (30-50 grams per day) results in Lower Blood Glucose levels
#2 Keeps your Gut healthy and Improves digestion
Improved Digestion –> Lower Body Fat levels
As an advocate of a healthy diet, digestion is at the top of my list. We aren’t what we eat, we are what we absorb and also healthy digestion will help you metabolize food more efficiently. The more efficient your metabolism and digestion, the better you will be able to keep your body fat levels down.
Helps to prevent leaky gut
Fiber fermented by gut bacteria helps to discourage pathogens and may help prevent leaky gut syndrome.
Certain Fibers can act as prebiotics
Certain fermentable fibers can act as prebiotics. Prebiotics selectively stimulate the growth and/or activity of certain beneficial bacteria in your gut.
#3Fiber may help with mental issues such as depression
n. The researchers, who reported their findings in Menopause, theorized that the difference between the groups may be due to estrogen levels affecting the balance of gut microorganisms in pre and postmenopausal women. (Source IDEA Nutrition Tips)
How much Fiber per day?
Only 5% of adults and less than 1% of children and teens meet their daily fiber recommended in the United States. Our average daily fiber intake is about 15g per day (IOM)
From the UCSF Patient education website
The American Heart Association Eating Plan suggests eating a variety of food fiber sources. Total dietary fiber intake should be 25 to 30 grams a day from food, not supplements.
Getting more Fiber in
- Eat more skin on fruits and eat more vegetables
- I’m not the biggest fan of grains because they can be hard to digest so I say eat Oat Bran and Wheat Germ if you can or the situation gets “HARD” and “BACKED UP”. Water, Exercise, and plenty of fiber may help prevent constipation (ACG 2010)
- Chia Pudding is one of my favorites!…Add Berries, Bananas, Vanilla, etc!
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