Are You Getting Enough of This Essential Macronutrient?
Can you guess what it is? Let me give you a hint, it would be hard to poop without it…
Fiber! It’s old news in comparison to all the sexy new superfoods and pretty boxes of detox kits but its benefits have never gone out of style.
Fiber is critical for your health, especially for your gut health and here’s why:
it feeds the gut flora
promotes healthy bowel movements
supports detoxification
keeps blood sugar steady
helps you feel full and satisfied
reduces inflammation
Wow, I know! All these benefits and you can easily access them at your nearest grocery or farmer’s market. Fiber comes from plants and while we can’t digest it to use for energy, the bacteria in our gut love to! When we eat we don’t just feed ourselves, we feed our gut’s microbiome. More on that in another post.
Fiber is a carbohydrate aka macronutrient and it comes in two varieties:
Soluble Fiber - Attracts water and turns into gel during digestion, keeps you satisfied longer.
Insoluble Fiber – Adds water and bulk to your stools and helps with detoxification and elimination. If you’re struggling with constipation, it will make your poops softer and easier to pass.
You know you need this amazing macronutrient but are you getting enough of it?
Hopefully this is not you but most Americans fail to eat enough of this vital macronutrient. According to a study completed by American Society for Nutrition, only 5% of men and 9% of women are getting the recommended daily amount of dietary fiber. Our human gut has evolved on a high fiber (50 grams + per day!) plant-based diet. Today the average American gets just 16 grams of fiber per day. If this is you, you’re missing out on some amazing health benefits but don’t get discouraged there are many easy and delicious ways to get your fiber in.
If you’re wondering whether you’re getting enough fiber in your diet…. the recommended amount is based on your age and your gender.
Men ages 19-50 = 38 grams
Men ages 51-70 = 30 grams
Women ages 19-50 = 25 grams
Women ages 51-70 = 23 grams
Boys ages 14-18 = 38 grams
Boys ages 9-13 = 32 grams
Girls ages 9-18 = 27 grams
All children ages 4-8 = 25 grams
All children 1-3 = 18 grams
There are many reasons to pay attention to the amount of fiber you’re getting. Our low fiber western diets are contributing to many of today’s modern-day chronic diseases, inflammation and weight gain but this doesn’t have to be you. Try the simple approach of 1 veggie serving with breakfast, 2 with lunch and 3 with dinner. I’m a toast and eggs kinda girl but to get my veggies/fiber in the mornings I add some spinach to my scrambled eggs or half of an avocado with a sprinkle of sea salt and a handful of berries. Adding fresh fruits, veggies and legumes to your daily routine should get you on track to reap the benefits of this mighty macronutrient. Remember that small consistent changes make for big transformations!
