Why fiber?

Well, it’s amazing for our heath. Let’s see why!

Who would not want to be healthier? Well, the good news is, there is a quick fix that can improve our health in a matter of days. All you need to do is increase your daily fiber intake. There are numerous researches backing this up, as for instance here! (1)

The fact:

Have you realized that most of us in the Western world don’t eat the minimum recommended amount of 30g of fiber per day. Instead we only average around 20g per day!

This might get you wondering why is it even so important. The truth is, the diet is the main factor impacting your longevity. So if you want to improve your health, you need to start with your diet.

Did you know this about fiber?

• It is a form of carbohydrate that you can only get from plant food. Meat and dairy do not contain any fiber.
• Additionally it works like a broom that cleans out bacteria in your intestines and increases bowel movements. This not only reduces your risk of some cancers such as bowel cancer but also keeps blood sugar level in check. It helps to lower chances of heart disease, stroke and diabetes.
• On average if you are a healthy adult, the food travels in our body for 3 days. If you get constipated, this can increase up to 9-10 days. In countries where people eat little processed food, it is around 1-2 days. The less the food lingers in our bowel the better for our health.
• Healthy gut bacteria loves to feed on fiber. When it is lacking it, it feeds from the mucus layer present in our intestines. This might potentially cause a risk of spread of unhealthy bacteria in our body and cause infection.
• Also increasing it in your diet helps you not to overeat. It contains no or very small amount of calories and makes you feel full longer. Throw a handful of unsalted nuts and seeds in your oatmeal and you can get around additional 5 grams of fiber there.
• The main source is fruit, vegetable, beans, grains, nuts and seeds. Don’t focus on certain types but make your diet as varied as possible.

How can you easily increase your fiber intake?

• Swap normal pasta for wholegrain pasta and go for wholegrain bread for your sandwich.
• Secondly, go nuts for… well nuts and seeds. Add a handful of various unsalted nuts and seeds in your diet every day. They will help you overcome hunger and boost your fiber intake.
• Also eat fruit and vegetable with skin rather than peeling it and juicing as skin contains tons of fiber It would be shame to remove all the good stuff. The great news is, cooking or drying food does not reduce the amount of fiber.
• When preparing a meal or going out, try to eat less meat and go for vegetarian option more often or order an extra portion of vegetables with your meal.
• Add lentils to your soups and salads. And who says lentils need to be boring! Adding some red pesto sauce and a dash of herbs to your meal instantly lifts your lentils up and you can achieve a delicious and nutritious meal.
• Additionally keep a box of AllBran and chia seeds in your kitchen cupboard and add a bit to your oatmeal.
• Also try to make friends with your supermarket food labels which tell you exactly how much fiber your food contains.

Don’t forget, if you increase your intake too quickly, you can get bloating as your body needs to adjust to the new levels. Instead make the changes gradually and ensure to stay hydrated as water helps the movement of fiber through the body.

30 Grams of Fiber in One Meal Challenge:

How can you easily get your minimal amount of 30g all packed in one delicious smoothie? Try this easy recipe.

• 1 medium avocado (approx. 150g) which contains approx. 10 grams of fiber
• 3 tablespoons of chia seeds (15 grams of fiber)
• 1 cup (approx. 125g) of raspberries which contains approx. 8 grams of fiber
• 2 cups of spinach (one cup is approx. 30g, so 60 g in total) which contains approx. 2 grams of fiber
• 1 cup (approx. 240 ml) of unsweetened almond milk

Soak chia seeds in almond milk for 15 min. Then when looking more like a gel, mix with the remaining ingrediencies in the blender and blend until smooth. You will get a purple bowl of goodness! Sprinkle with goji berries, almonds and coconut for added flavor. Pour in a glass and enjoy!

Did you realize?

Surprisingly, chia seeds are a mighty health powerhouse despite their tiny size! In addition to 19 grams of protein, they contain whopping 34 grams of fiber per 100g! No wonder they keep us feel full for longer. For instance, sprinkle them over your breakfast cereal or salads for that additional health boost.

Let’s stay in touch!

Finally, do you have any tips and tricks you do to stay healthy? Let me know by tagging Workout Bestie on your Instagram! If you would like to join me for a workout, subscribe to our YouTube channel. Or click below for our Kettlebell Express Workout!

If you would like to learn more about nutrition, head to the nutrition hub on our website. Click here!

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DISCLAIMER: This article and any associated social media is created for educational and informational purposes only. They do not constitute medical advice or professional services specific to you or your medical condition.

Resurces:

(1) Dietary Fiber Intake and Gut Microbiota in Human Health, Jiongxing Fu, Yan Zheng, Ying Gao, Wanghong Xu, Microorganisms. 2022 Dec; 10(12): 2507., Published online 2022 Dec 18. doi: 10.3390/microorganisms10122507, PMCID: PMC9787832, PMID: 36557760, downloaded from the web 28/08/2024 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9787832/