Why is Fiber Important? What are the benefits of fiber and how much should you have. The answers many surprise you!
Also, before I provide any additional information, I do want to share that if you are planning on making any changes to your diet to consult with your physician before doing so.
Okay so now onto the information ….
Many people realize it’s important to have fiber in their diet but what many do not realize is it’s not just about keeping your system regulated. There are other benefits too! And fiber is essential which means it must be eaten in your diet.
First, a definition on fiber. Fiber is plant based and it’s a type of carbohydrate that cannot be digested or absorbed by the body. There are two types of fiber: soluble fiber and insoluble fiber.
Soluble fiber easily dissolves in water and is broken down into a gel-like substance in your colon that slows down digestion.
Insoluble fiber does not dissolve in water and is left intact as food moves through the gastrointestinal tract.
So as soluble fiber slows down digestion, it could help with weight loss as it helps you to feel full longer but there are many more benefits to fiber. According to Celeste Robb-Nicholson, M.D., Soluble fiber also slows the digestion and absorption of glucose, which affects blood sugar levels and sensitivity to insulin — important factors in controlling diabetes. And, by interfering with the absorption of dietary cholesterol, soluble fiber decreases LDL (bad) cholesterol in the blood, which helps lower the risk of heart disease.
In addition, soluble fiber rich foods feed gut bacteria!
With insoluble fiber, it’s important for your gut because it adds bulk and draws water to the stool helping it to pass through the large intestine.
So what are some examples?
For foods that contain high levels of soluble fiber some examples are oats, apples, potatoes, dried beans, citrus fruits and peas, chia seeds and flaxseeds.
Some examples of foods high in insoluble fiber are whole grains, raw almonds, cereals, seeds, and even the skins of many fruits and veggies.
When adding fiber to your diet, be sure to drink adequate fluids (at least 64 ounces or 8 cups per day) to prevent constipation.
So how much fiber should you have? The amount needed per day for Women is to eat a total of 25 grams of fiber each day, whereas a man should consume 38 grams daily. However, as we age, fiber requirements decrease. For those over the age of 50, the recommendation for women is 21 grams and for men 30 grams of total fiber per day.
But …only 5 percent of people in the US meet the Institute of Medicine’s recommended daily target of 25 grams for women and 38 grams for men.
So much attention is on protein and there is not enough attention on the importance of fiber.
While recommendations are in the 25 to 38 grams, there are some that are eating 100 grams a day! The Hadza are a modern hunter-gatherer people living in northern Tanzania. They consume 100 grams of fiber a day. 100 grams! Most people aren’t even able to reach the target of 25 grams! But here’s what is interesting …there is an article here from Dr. Oz that shares more info on this, but the Hadza people have the best gut microbiomes on the planet!
Now does this mean you should get 100 grams of fiber in your diet? lol no. But if you are not getting the recommended amount, that is something to strive for. Also, if you are increasing your fiber, take it slow … don’t do too much too fast or you will feel bloated. Also, drink lots of water (which you should be doing anyway).
But one of the problems many people have is getting that type of fiber.
That is why I am happy I am with a company like Jump to Health that offers Fiber Pro which has full serving of fiber, with prebiotic benefits and they also have a Digestion kit to help support your gut. Learn more HERE.
Any questions, you can always reach me on 404-827-8102.
To Your Health and Wellness,
Kathy
Katherine Smith
404-827-8102
Independent Jump To Health™ Distributor
Disclaimer: You should consult your physician before starting any exercise program or new diet to determine if it is right for your needs. Also, please know some of the links lead to products where I am an affiliate and will earn a commission. I only promote products I believe in and they are offered by a company where their products are backed by science and are high quality.