Most people don’t realize that one of the simplest ways to improve their health isn’t found in a supplement bottle—it’s found on their plate. Increasing how much fiber you’re eating daily can drastically improve your health!
Here are just a few benefits to increasing your fiber:
- Deals with constipation and all the complications that come from that
- Transports toxins out of your body
- Helps you feel full longer so that you end up eating fewer calories
- Lowering your cholesterol & blood sugar levels
- Feeding your gut a specific category of good bacteria that have AMAZING benefits for anxiety, depression and even better sleep because of the gut-brain axis. Approximately 90% of your body’s serotonin, a key neurotransmitter that regulates your mood, is produced in the gut. By increasing your daily fiber intake, you’re supporting the gut bacteria that enhance serotonin production. Higher serotonin levels are associated with improved mood and reduced symptoms of anxiety and depression. This connection underscores the importance of gut health in mental health.
How much FIBER do we need?
- Men & boys 14+ = 38g/day
- Women & girls 14+ = 25g/day
- Children 1-3 = 19g/day
- Children 9-13 =26-31g/day
What’s the best way to get more fiber?
- Split peas
- lentils
- beans of all types especially navy beans
- chia seeds
- quinoa
- raspberries
- pears
- apples (with the skin)
- whole-grains (always try to get organic grains because of how prevalent the chemical glyphosate is used in non-organic grain crops)