Fiber is the Unsung Superfood Hero
How does better poop sound?
Now that I have your attention, I want to tell you that one of the healthiest ways to get your eating on the right track is the super un-sexy but important nutrient called fiber, better known to your grandmother as "roughage." She was right, after all.
Fiber occurs in plant sources of food such as fruits, vegetables, grains, legumes, seeds, etc. Is is actually the first thing I look at in someone’s food intake because it’s so telling of diet quality. But because fiber doesn’t impact macros, it’s tragically underestimated and left out of current health trends.
Fiber helps slow digestion so it fights hunger and cravings which is why it's an amazing sidekick to controlling your weight. It also improves cholesterol, controls blood sugar, and helps you poop like a champ!
Many processed foods remove fiber and the accompanying vitamins and minerals. Fiber is the difference between a whole fruit and juice or the difference between a refined grain and a whole grain. Sugary, refined foods that are stripped of fiber cause a higher spike in blood sugar and can really mess with your body. Eat more foods that are unprocessed sources of fiber for a slower release of energy!
Adults should eat at least 25 grams of fiber a day. Every single meal or snack should have at least one fibrous food. Some excellent choices include:
--> Oats, whole wheat bread, any fruit (especially apples, pears, berries)
--> Fruit, hummus, nut butter, air-popped popcorn
Lunch and dinner
--> Broccoli, potatoes, artichoke (really any vegetable), bean soup, brown rice, quinoa, barley, seeds on your salad, green peas
An easy and yummy way to get your fiber is roasted veggies! Potatoes, squash, Brussels sprouts, cauliflower, and carrots will give you a huge boost of fiber and are delicious and easy to make.
Be warned! As you increase your fiber, you have to drink lots of water or else all that good stuff will stay where you don’t want it to stay!
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