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For starters, although eating more (more, and more!)
Dont know where to start?
Ahead, were sharing a 30 grams of fiber cheat sheet to help kickstart your journey.
registered dietitian and prenatal and postnatal health expert
What are the benefits of fiber?
According to Manaker, there are several reasons you should aim to eat more fiber daily.
Firstly, fiberaids in digestionand helpsprevent constipationby adding bulk to the stool, making it easier to pass.
This not only improves gastrointestinal health but also reduces the risk of developing hemorrhoids, Manaker says.
Fiber has also been linked to stabilizing blood sugar levels.
Finally, consuming more fiber can help promote feeling satiated, which provides overall metabolic benefits.
But Manaker reiterates that most folks are consuming much less than these standard recommendations.
Most adults are averaging only about 15 grams a day, she says.
Like, say, eating30 grams of protein daily, too.
registered dietitian and prenatal and postnatal health expert
How can I get 30 grams of fiber a day?
The following is a list of 10 high-fiber foods to help meet your 30-grams-a-day fiber goals.
Its best to increase fiber slowly to avoid wreaking havoc on your digestion.
This is because the digestive system needs time to adjust to the higher levels of fiber.
Try this high-fiber chia cracker recipe for a nutrient-rich snack:
Quagliani, Diane, and Patricia Felt-Gunderson.
Closing Americas Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit.American journal of lifestyle medicinevol.
2016, doi:10.1177/1559827615588079
Barber, Thomas M et al.
The Effects of the Mediterranean Diet on Health and Gut Microbiota.Nutrientsvol.
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