Fiber?! Why?

Have you every stop to think about why fiber is so important to eat? A high fiber eating pattern can reduce the risk of developing heart disease, diabetes, constipation and even colon cancer. Fiber is essential your gut health because fiber helps to clear out your gut from things that may not help your body.

How much fiber should I eat daily?

Men:

50 and under- 38 grams per day

Over 50- 30 grams per day

Women:

50 and under- 25 grams per day

Over 50- 21 grams per day

There are 2 types of fiber:

1. Soluble Fiber- This type of fiber attracts water during digestion and expands. It can be dissolved in water and has the ability to lower cholesterol and improve blood glucose levels.

2. Insoluble Fiber- This type of fiber does not dissolve in water and does not change in the body. This type of fiber helps tot

Here are some high-soluble fiber foods:

· Raspberries – 8 (grams per 1 cup)

· Black beans- cooked (5.4 grams per ¾ cup)

· Lima beans- cooked (5.3 grams per ¾ cup)

· Brussel sprouts (2 grams per ½ cup)

· Avocados (2.1 grams per ½ avocado)

· Sweet Potatoes- cooked (1.8 grams per ½ cup)

Here are some ways to start adding more fiber to your daily eating habits:

1. Begin your day or meals with a salad or raw vegetables.

2. Have at least one serving of whole grain at every meal.

3. Choose at least 5 servings of fruits and vegetables each day.