Fiber
Got Fiber: Only 7% of the USA eats the recommended amount of daily fiber. Although the amount varies by age & gender, the daily recommended fiber value is 28 grams. Plant foods are the only source of dietary fiber which means that 93% of the USA needs to start eating more fruits, vegetable, grains, legumes, nuts & seeds. Eat fiber: It does the body good!
High on Fiber: Some foods with the highest fiber content are legumes (e.g. beans, lentils), broccoli, berries, whole grains, apples/pears, potatoes, nuts & seeds. To avoid intestinal gas, abdominal bloating & cramping, slowly increase your fiber intake so that intestinal microbiome (healthy gut bacteria) has time to adjust. Start by adding plant foods to one of your daily meals and each week add a plant food to another meal until you start reaching the recommended amount of fiber for your age and gender.
Fantastic Fiber: Fiber contributes to achieving & maintaining a healthy body weight, lowers the risk for diabetes, heart disease, some cancers & lowers cholesterol levels. Read ‘Nutrition Facts’ labels and eat more foods & plants to help your body to get & stay healthy.
Low Fiber Problem: Long-term low fiber intake can lead to constipation, hemorrhoids, diverticulitis, irritable bowel syndrome, overweight/obesity, heart disease, diabetes, bowel & breast cancer. A low-fiber diet can contribute to symptoms such as abdominal discomfort, cramping, early hunger pangs, high cholesterol, blood sugar spikes, tiredness, electrolyte imbalances, inflammation, lower immune cell activity and disruptions in serotonin release which impacts mood. Get rid of your low fiber problems and by eating more plants.
Low-Fiber Diet: A low fiber diet is not recommended for long-term health. However, a doctor may recommend it for managing episodes of intestinal flare ups related to irritable bowel syndrome, diverticulosis, Crohn’s disease, ulcerative colitis, diarrhea, cramping, before a colonoscopy, after gastrointestinal surgery or abdominal radiation therapy. Work with your doctor and learn more about symptom management.
Fiber Types: There are two types of fiber - soluble & insoluble. Soluble fiber mixes with water in the intestines & is absorbed into your body. Insoluble fiber doesn’t mix with water, but adds bulk to your meals which makes you feel full & moves food through your intestines. Some foods with high soluble & insoluble fiber content are beans, potatoes, cruciferous vegetables (e.g. broccoli, brussel sprouts), grains (e.g. oats, barley), nuts and berries. Eating a variety of plant foods will help you get all the soluble & insoluble fiber your body needs to stay healthy.