Better gut health, improved immunity, optimal detoxification, lower inflammation, reduced risk of heart disease, reduced risk of obesity, and reduced risk of type 2 diabetes…is why Fiber is essential for a healthy lifestyle.
Yet only 5% of people in the US meet the daily requirement of fiber.
Unfortunately, a standard diet these days consists of a lot of processed foods, fried foods, and refined grains-all of which contain little to no fiber. Many of us are lacking vegetables, fruits, nuts and seeds which all promote optimal levels of fiber and a healthy lifestyle.
Signs that you are not getting enough fiber in your diet-
- Trouble passing bowel movements/constipation
- Not having daily, healthy bowel movements
- Constant bloating
- Weight gain or weight loss resistance
- Feeling puffy and inflamed
- Feeling hungry right after you eat
- Feeling like you need a nap right after you eat
- Mood swings
Let’s do a quick dive into the 2 types of fiber so that you can ensure you are getting enough, and reaping all of the benefits!!
There are two types of fiber. Meet soluble fiber – This is a gel-like substance that helps capture and remove toxins and cholesterol from your body, playing a crucial role in the body’s natural detoxification process. Soluble fiber dissolves in water and slows down digestion. This controls how certain nutrients, such as carbohydrates are absorbed in your body. This can help significantly reduce big blood sugar spikes from happening at each meal and we love steady blood sugar levels!! Steady blood sugar = keeping hunger in check, stable mood, stable energy, stable hormones, and steadier levels of insulin. This is also a great source of food for the beneficial bacteria that live in your gut microbiome, promoting a healthy gut. This influences many other organs in your body including the liver and kidneys (stars of detoxing). The healthy bacteria in our gut protect the gut barrier and increase immunity which protects the liver and kidneys from bacteria and inflammation and allows these organs to perform their detoxification optimally.
Next we have insoluble fiber- Insoluble fiber is not digested by the body but it forms the weight/bulk of your stool and acts as a “broom”. When insoluble fiber moves through your digestive tract, it pulls water into your stool, making it easier to pass. This helps alleviate constipation and improves your digestion.
So how do we increase our fiber intake? It is easier than you think! Here are a few tips on adding more fiber into your diet and supporting your overall health:
- Add veggies to each meal. It can be as simple as throwing spinach or mixed greens into your eggs in the morning, throwing a quick salad together at lunch, or roasting your favorite veggie to have as a side at dinner. The goal is to fill ½ of your bowl or plate with veggies.
- Adding nuts, seeds, black beans, chickpeas, lentils, and chia seeds, can all be great additions to your meals or snacks.
- Adding ground flaxseeds and/or chia seeds into your meals.
- Be sure to stay hydrated and drink lots of water throughout your day to help keep things moving. :)
Try making it a goal this week to see where you can add in more fiber throughout your day and start reaping the benefits right away!
