Have you heard? About the benefits of Fiber?

Have you heard? About the benefits of Fiber? My guess it, yes. Many people have heard that Fiber is important. But do you really know why? Let's start with the basics.

What actually IS Fiber? 

- Fiber is a Carbohydrate - yes, a Carbohydrate. This is one of the reasons we really DO NEED Carbohydrates. Carbohydrate is NOT a bad word, we just need Quality Carbohydrates. 

- Fiber cannot be broken down in our bodies. Interesting right? So why would it be so good for us? 

Benefits of Fiber

- Healthy Belly: Less constipation as the Fiber helps move food through our digestive system. Fiber also serves as food for the "good" gut bacteria.

- Healthy System: Fiber has shown to have a positive effect on blood cholesterol and glucose levels. 

- Healthy Weight: Fiber is more filling and high Fiber foods often take longer to eat. 

Types of Fiber

- Soluble Fiber: Dissolves in water. This is the kind of Fiber that can slow digestion and support healthy blood sugar and cholesterol. 

- Insoluble Fiber: Does NOT dissolve in water: This kind of Fiber adds bulk to the stool and supports movement through the intestines. 

Sources of Fiber

- Vegetables, Beans, Fruits, Oats, Seeds, Whole Grains, Legumes

- High Fiber Examples: Lentils (18g/Cup), Black Beans (15g/Cup), Artichoke Hearts (14g/Cup), Chia Seeds (10g/2T), Raspberries (8g/Cup), Pears (6g/1 med)

- Supplements: It can be hard to get enough Fiber each day. There are powders and gummies that can be used to supplement. Be aware that the gummies will usually contain less Fiber and more sugar. I do actually have a supplement that I love; if you want more information on that just ask. 

How much Fiber should I be consuming?

- Did you know that the recommended amount of Fiber per day for a person consuming 2,000 calories is 28 grams? It is. If that seems like a bit more than you are probably consuming you are not alone. I do have some suggestions... 

1. Start tracking your food intake. You don't know how much Fiber you are actually consuming until you start to track it. 

2. Add Fiber at a "reasonable" rate. If you track your food and realize you are only consuming about 10 grams of Fiber each day, DO NOT try to increase to 28 grams per day the very next day. Add a small amount each day, your body will thank you. 

If you need help figuring all of this out or knowing where to start I am here for you. Just reach out!