Fiber isn’t only for your grandparents, I know many of us still link a need to increase fiber with being older and having gray hair. However, when most Americans do not even eat half as much as the recommended daily amount, I’d say this is an issue even the young should consider. So why do we need fiber if it is indigestible?
First, there are two kinds of dietary fiber- Soluble and Insoluble. Soluble fiber attracts water, turns into a gel and slows digestion. Insoluble fiber adds bulk to the stool and helps food pass more quickly through the stomach and intestines.
1. blood sugar control - Soluble fiber may help to slow your body’s breakdown of carbohydrates and the absorption of sugar, helping with blood sugar control.
2. weight loss - Fiber has been shown to enhance weight loss among obese people likely because fiber increases feelings of fullness.
3. skin health - Fiber, particularly psyllium husk, may help move yeast and fungus out of your body, preventing them from being excreted through your skin where they could trigger acne or rashes.
4. cancer prevention - Studies are showing that fiber intake could help prevent colon cancer.
5. irritable bowl syndrome - IBS sufferers often find relief from adding fiber to their diet.
We need to regularly eat whole fruits and vegetables, and nuts and seeds to get the BEST kind of fiber. So what is the recommended amount? The standard is between 20-30 grams of fiber a day, which really is not too difficult to achieve. At least a serving of a whole fruit or veggie (or both!) per meal will do. Chia seeds, nuts and fruit make great snack options to increase you fiber intake throughout the day.
Now lets talk DINNER!
Serves around 2-4
Lindsay and Abby
Sizzlefish Nutrition Specialist
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