We’ve all seen Jamie Lee Curtis’s Activia commercials promoting how fiber will keep you “regular.” But fiber has more benefits than that!
Fiber is a type of carbohydrate but is unique in its composition because our bodies cannot digest it. This means that it moves through our body without being broken down into sugar the way that other carbohydrates are.
In fact, fiber binds to other fats and sugars in your digestive tract and prevents your body from absorbing them. This means you absorb fewer calories. Think of it as a scrubber for your GI tract.
Fiber also benefits your gut health by feeding the good bacteria in your GI tract, which helps those bacteria to produce more short-chain fatty acids. Don’t be thrown off by the word fatty. Short-chain fatty acids lower inflammation and promote healthier digestion.
And yes, like Jamie points out, fiber does make your bowel movements more normal by preventing constipation and softening stools, which ultimately helps maintain bowel health.
Most people aren’t getting enough fiber in their diets every day. In fact, a low-fiber diet is associated with many health problems, including:
- Cardiovascular diseases and high blood fats
- GI disorders, cancers, and poor bowel function
- Diabetes
- Excess body fat
- High blood pressure
Do you get enough fiber?:
- Women should aim for at least 30 to 35 grams of fiber per day.
- Men should aim for at least 40 to 45 grams of fiber per day.
Consuming nutrient-dense food with high fiber ensures that your body gets what it needs without absorbing excess sugar and calories. Beans, whole grains, brown rice, and bran cereal are all excellent sources of fiber.
The best sources of fiber are legumes, whole grains, vegetables, fruits, seeds, and nuts. If you include these whole foods in your diet on a regular basis you’re probably getting enough dietary fiber.
How about you? Do you think you get enough fiber daily?
There are so many aspects to a balanced diet, that it can be overwhelming! But our 12 Weeks to a Healthier You program can help you navigate your needs to develop a nutrition plan that works for you! Email us for more info!
