Did you know only about 5% of people get enough fiber in their diet? Fiber is found in fruits, veggies and whole grains, and it’s so important for our overall health! Here are some benefits of fiber:
Helps with weight loss. Some types of fiber can help with weight loss by reducing your appetite since it takes longer to digest.
Regulate our blood sugar levels. High fiber foods tend to have a lower glycemic index which can cause our blood sugar to have a smaller spike!
Lowers cholesterol. Have you ever noticed on food labels where it says “ can help lower cholesterol” that’s usually because of the fiber content in the food!
Bowel health. Fiber helps feed the good bacteria in your gut which helps regulate you and optimize the function of you gut!
Women need about 25g/day, Men need about 35g/day.
Here’s a short list foods with fiber and how much it has so you get an idea(estimated)
Green Peas: 1 cup ~8g fiber
Lentils ½ cup 8g
Taro Root (Ol-as in Arabic) – 1 cup 7g
Broccoli 1 cup 5g
Avocado ½ 5g
Fava Beans ½ cup 4.6g
Medium Pear: 7g
Blueberries: 1 cup 6g
Medium Persimmon 6g
Medium Apple with the skin 5g
Medium Banana 3g
Seeds & Nuts:
Pumpkin seeds 1 oz 5g
Chia Seeds 1 tbsp 4g
Almonds 1oz 4g
Flax Seeds 1tbsp 3g
High Fiber Cereals 1 serving ~ 10g
Popcorn 3 cups~ 5.8g
Whole wheat crackers 3g
Are you getting enough fiber in your diet?! If you’re no where near the amount, it’s important that you increase gradually so you don’t get any stomach upset!