Fiber is so important for our gut and overall health.
But, most Americans on average get 15 grams of fiber per day, yet the recommenced amount is:
25 grams for women
38 grams for men
We all know seeds, beans, fruits, and veggies have fiber. Dinner, salads, and green smoothies are a great way to get fiber. But maybe some of those swaps above help you think of other ways to add some additional fiber in.
“A 2017 study found that the importance of fiber is intimately tied with the importance of our gut microbes. A proper fiber diet literally feeds and makes these bacteria thrive. In turn, they increase in number and kind. The more microbes we have in our intestines, the thicker the mucus wall and the better the barrier between our body and our busy bacteria population. While the mucus barrier lowers inflammation throughout the body, the bacteria aid in digestion, creating a dual benefit.”(1)
Other fiber benefits:
1️⃣ It can help reduce the risk of colorectal and breast cancers
A substance called butyrate is created when bacteria in the lower intestine break down fiber. It protects against tumor growth in the colon and rectum as well as helps reduce inflammation in the gut.
A Harvard study reports that for every additional 10g of fiber that young women eat in adolescence and young adulthood, their breast cancer risk is lowered by 13%.(2)
2️⃣Can help during pregnancy with constipation and also, women who ate healthy amounts of fiber during pregnancy had children with lower rates of asthma and respiratory illness.(2)
3️⃣Can help lower total cholesterol levels by lowering low-density lipoprotein, or “bad” cholesterol while providing heart healthy benefits like reducing blood pressure and inflammation.(3)
4️⃣Can help with blood sugar control. Fiber helps slow the absorption of sugar and helps improve blood sugar levels.(3)
5️⃣A Harvard study followed 40,000 men and found that high total dietary fiber intake was linked to a 40% lower risk of coronary heart disease.(4)
6️⃣A similar study showed a 40% lower risk of diverticular disease which is an inflammation of the intestine.(4)