Why is fiber so important?
If you are focused on feeding your body with proper nutrients so you can thrive from the inside out, let’s talk fiber.
I tapped into Certified Holistic Nutritionist Elissa Goodman to gain more insight as to why fiber is important.
“Fiber feeds beneficial gut bacteria, supports healthy digestion, and helps regulate blood sugar, hormones, and cholesterol,” Goodman said.
Do most people consume enough fiber?
“Most people drastically under-consume fiber, so increasing it gently can improve everything from energy to inflammation to cravings,” she said.
How much fiber should we aim for daily?
“A helpful baseline is aiming for 25 to 35 grams of fiber daily, then adjusting based on digestion, activity level, and overall diet quality,” Goodman said.
The good news is fiber-friendly foods are likely already in your grocery haul.
If you follow Elissa’s guidance by “focusing on diversity of plant foods over strict numbers, because variety supports a more resilient microbiome,” I think you’ll find it very easy.
What are the top sources for quality fiber intake?
- one cup of lentils provides about 15 grams of fiber,
- one cup of raspberries about 8 grams,
- one tablespoon of chia seeds about 5 grams,
- one cup of cooked oats about 4 grams,
- one medium avocado about 10 grams,
- one cup of broccoli about 5 grams, and
- half a cup of black beans about 7 to 8 grams
This “makes it surprisingly easy to meet your daily needs when you focus on variety,” Goodman said.
All real foods. All simple to prepare for meals at home or snacks on the go.
“The most powerful approach is combining multiple whole plant foods across the day so you get a range of soluble and insoluble fibers that nourish different gut microbes,” she said.
A plethora of benefits go hand in hand with proper fiber intake.
By making sure your fiber needs are met you can experience these positive health benefits:
- “more regular digestion,
- steadier energy,
- improved blood sugar control,
- better appetite regulation, and reduced bloating over time once the gut adapts,” she said.
The icing on the cake?
“Long term, fiber intake is strongly linked to lower inflammation and improved metabolic and cardiovascular health,” she said.
I encourage you to take a daily review of how much fiber you are currently consuming. You may be one of the many that could benefit from a boost.
Elissa Goodman is a Certified Holistic Nutritionist based in Los Angeles. She has helped thousands of clients manage various health issues. Elissa is also a Health Ambassador at Erewhon. Her website offers a fantastic resource for guidance on following a healthy way of living and eating.
This website does not provide medical advice. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. It is for informational purposes only. Always seek the advice of a medical professional or other qualified health care provider on any health matter or question.