We've all heard the word fiber and we probably have foods we think of when we hear the word. Do you think of bran cereal? Roughage like a raw salad? Apples with the skin on? All good options but you may be surprised that you do not need to eat cereal that tastes like cardboard to increase your fiber intake (no offense to bran).
How much fiber do we need? Most people don't realize that for optimal health, we need 40g per day. The average American gets under 20g. The Standard American Diet (SAD) does not include much fiber so I've included a list here of the top foods to add fiber to your diet. I need to point out that all of these foods are plant based. We are not getting fiber from animals. And generally not from fast food.
So, why is fiber important? Well, the direct impact that you will see is more consistent and firm bowel movements, which is super important for good health. But what's even more important is what you don't see. Eating more fiber will help decrease your chance of Type II Diabetes, heart disease, lose weight and reduce colon cancer. I want to focus on colon cancer for a moment. I just heard a terrific podcast by Zoe Nutrition and learned that colon cancer has started affecting young people under 50. According to Dr. Andy Chan of Harvard Medical School & Mass General, 20% of colon cancer is now diagnosed in people under 50! That's a huge change and doctors are researching to understand why this is happening. The good news is the days of fasting and drinking an awful concoction are over. There is now a much less invasive way to do this test - at home! Ask your doctor about this new trend and if you are a good candidate for that option (according to Dr. Chan, this test identifies cancer at the same rate as a colonoscopy but does not necessarily identify polyps).
A fun test that I've done with clients is to look up your foods on an average day to see what your starting point is... did you get 12g? 35? This will give you a goal to achieve and I promise, there are a ton of foods that are delicious and will up your fiber intake. Take a look at the recipes I have on my website for many recipes which include these fiber rich foods. And 'get moving' people!
In good health,
Jackie
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