Less than five percent of Americans get the recommended amount of fiber each day. If you’re experiencing digestive issues, hormonal imbalances, sugar cravings, weight gain or an array of other health-related complications, it could be due to inadequate fiber intake. The case for fiber is strong and the list of benefits can be long.
Fiber is the foundation for a healthy gut. There are trillions of bacteria in our gut that help to keep it functioning at its best. The gut can dictate the fate of the immune system, inflammation, and neurotransmitters, which is why you often hear a healthy gut leads to a healthy mind.
Lack of fiber can lead to digestive issues and constipation. Receiving the minimum amount of fiber each day (25 grams a day for women and 38 grams a day for men) plus plenty of water to keep the fiber moving can help to keep things flowing smoothly through the digestive system.
Fiber helps to control blood sugar. Fiber also helps to allow for a slow release of blood sugar into the blood stream. Picture fiber as holding onto the carbohydrates in that meal and slowly releasing just a little bit at a time over the period of 2-3 hours. This results in a steady stream of blood sugar that can be used by our cells for energy (i.e. sustained, steady energy!) as opposed to a meal that has no fiber.
Fiber may protect against breast cancer. Researchers believe that fiber may reduce breast cancer risk by controlling blood sugar and decreasing estrogen levels.
Fiber is only found in plant-based foods. For example like beans, peas, lentils, fruits, vegetables, nuts and seeds. Eating a wide variety of plant-based foods has been shown to create a healthier gut.
Nichole Dandrea-Russert, MS, RDN, has been a registered dietitian nutritionist for 25 years, specializing in heart disease, diabetes, sports nutrition and women’s health. For the past ten years, she has focused on plant-based lifestyles through inspiring and educating people about plant-based eating to optimize their health and the health of the planet. For more information, check out my book The Fiber Effect and visit purelyplanted.com.
