Fiber Fueled: Why Eating More Fiber Matters
Fiber Fueled: Why Eating More Fiber Matters
This time of year, many of us are more conscious of our health and the choices we make to improve it. We make different goals to eat “better” or workout more, all with the great intention of taking care of our bodies and being a healthier version of ourselves. There are a lot of different diets and plans out there to help your body—but before you subscribe to a new program, maybe consider starting with a simple goal of increasing your daily fiber intake.
According to the Cleveland Clinic, studies are showing that nearly 90% of women and 97% of men are not getting enough fiber. Fiber is an important part of our whole foods and is found in a variety of things like fruits, vegetables, whole grains, and legumes. There are multiple benefits to prioritizing this nutrient on a day to day basis with two of the greatest being:
According to the Cleveland Clinic, studies are showing that nearly 90% of women and 97% of men are not getting enough fiber. Fiber is an important part of our whole foods and is found in a variety of things like fruits, vegetables, whole grains, and legumes. There are multiple benefits to prioritizing this nutrient on a day to day basis with two of the greatest being:
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Promoting Healthy Bacteria Growth: Fiber intake promotes healthy bacteria growth and the benefits for this are two-fold:
- Healthy bacteria protects against the development of harmful bacteria in our GI tracts. These harmful bacteria can contribute to a variety of GI disorders including diverticulitis, hemorrhoids, and diseases of the colon.
- The promotion of healthy bacteria also plays a large part in supporting our immune systems and protecting against inflammation—something that is vital during cold/flu season.
- Lowers Incidence of Chronic Conditions: Fiber helps to pull excess cholesterol and glucose out of our bodies; lowering the risk of developing heart disease, diabetes, and other chronic conditions.
So how do you get started in prioritizing fiber in your daily diet?
It is advised that people get an average of 25 grams of fiber a day (or 14 grams of fiber for every 1,000 calories consumed—whichever is easier for you to remember 😊). Foods that are high in fiber include lentils, a variety of beans, chickpeas, chia seeds, raspberries, blackberries, almonds, and whole wheat pasta (just to name a few). A great way to increase your fiber intake is aiming to get 3–5 servings of high fiber foods like these each day. You can find more lists of high fiber foods along with their fiber content per serving at the Mayo Clinic or Cleveland Clinic websites linked below.
High-fiber foods - Mayo Clinic
31 High-Fiber Foods You Should Eat
Now, it’s worth noting that if you are someone who does not eat a ton of whole foods (fruits, vegetables, whole grains, etc.) on a daily basis, it is advised that you start with a smaller daily fiber goal like 10–15 grams per day. We want to be mindful about increasing our fiber intake slowly since adding more fiber to our diets too quickly can cause some GI distress such as cramping and bloating. You can then increase your daily intake by a few grams each week until you hit your personal daily fiber goal.
The other thing to be mindful of when increasing your fiber is drinking plenty of water. We know that some fiber works best when absorbed with water, so this is an important step with promoting your gut health (and overall health). You can refer to the Kinetiq Health article below to find some helpful tips on staying well hydrated!
Hydration Hacks: Simple Ways to Drink More Water This Summer | Kinetiq